HOW DOES EASY RUNNING MAKE YOU FASTER? 🤔

Podcast Episode #127 🎙

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There are many running philosophies out there. 99% of them agree that easy running is the foundation of a training plan for any distance runner

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“Easy running” can create some grey area for runners. What is easy? 🤷‍♂️ Runners can have a distorted view on what “easy” means. Distance runners are taught to “push through the pain”. We know how to push ourselves to the limits. Sometimes we aren't slowing down enough on our easy days

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As coaches, we are firm believers in the 80/20 rule from Matt Fitzgerald. 80% of your weekly mileage should be run at a slow and easy pace; the remaining 20% is reserved for faster/moderate running (tempos, speedwork, etc). Easy running is generally 65-77% of your max HR 💪

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✅ STRESS + REST = GROWTH: The 5k distance and up are AEROBIC events. You want to STRESS the aerobic system for GROWTH in the aerobic system. The aerobic system is stressed at EASY PACE! Easy pace also allows for REST/RECOVERY so you can push hard on your workout days 🏃‍♀️

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✅INCREASED CAPILLARY DENSITY: With increased capillary density, there are ways for the blood to make it to your muscles to aid when muscles get fatigued. Your body makes more capillaries as an adaptation to running more easy miles

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✅MITOCHONDRIAL GROWTH: Low-intensity training helps the growth of mitochondria (your cells’ powerhouse), which helps the body burn fat efficiently which is needed in long distance events

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✅RECOVERY: Running at easy pace helps facilitate blood flow to muscles that need repair after a hard workout (fast running). It helps speed up the recovery process if done correctly. When your heart is working too hard, it actually puts more stress on your body and hinders the healing process. When your body is not able to recover between “fast” running days, it can lead to burn out or injury!

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WHAT SHOULD EASY PACE FEEL LIKE? It should feel like a 3-5/10 on an effort scale. It might feel a little weird, almost like a walk. You should end the run feeling like you could go a lot longer 😃

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Need help embracing easy running? Sign up for a seven day FREE trial with a coach today! Link in bio. www.run4prs.com ⭐️

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