www.run4prs.com Slowing down can be challenging for runners. Most people have seen the extreme fitness ‘no pain no gain’ side of things. When we begin running, we often think that if we aren’t in the pain cave or really pushing it, that our efforts are not going to simulate change. However, running is a unique sport in that way. Our aerobic system is actually developed at lower intensities

EASY RUNNING BASED ON HR: Why this is not ideal

What is ‘zone 2 work’

How to calculate max HR & your ‘zone 2 HR’

MAF Method: what this is & how to calculate HR off this method

Limitations to the HR method

Wrist HR monitors are not accurate

Medications/stress/sleep impact HR

HR zones people get using 220-age are often incorrect

READ ARTICLE HERE: https://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/

EASY RUNNING BASED ON PACES: Can be a good guide

Jack Daniels Approach: Watch his video on easy running: https://www.youtube.com/watch?v=veAQ73OJdwY

Easy 60% of effort/vo2max 65% of HR. As you run harder your HR goes up but your stroke volume, the force of contraction plateaus around that 60% of your HR.

Inside muscle fibers, contain mitochondria, blood supply provides oxygen which gives us fuel and energy

VDOT calculator gives a small window for a pace range, but you can/should go even slower on some days. Think of his range as the ‘speed limit’ for easy running

If you are able to still hit workout days consistency you are in the right easy zone

VIDEO SUMMARY:

Heart muscle gets stronger

Stroke volume maxes out at 60% max HR… Heart is beating as hard as it’s every going to beat at 60% max HR—> 120BPM (

Mitochondria increase in size

You can run easy for longer and easier on the muscular skeltoal system.

On our IG page we often reference 2-4 min per mile slower than 5k pace or 1-3 min per mile slower than marathon pace. The idea is that you go significantly slower than race pace. Most people need to go slower on easy days not faster

Can easy days be too easy? https://www.youtube.com/watch?v=ixTO4dtSLGU

Make sure you have good mechanics

EASY RUNNING BASED ON EFFORT: ideal end point for runners

Running Based on effort

This method really only works if you have an understanding of how easy running should feel by using either the HR method or running off pace for a number of months/years

Running based on effort allows you to listen to your body to adjust the pace on the fly

THINGS THAT HELP YOU SLOW DOWN

Doing hard workout days for 20% of weekly milage

Running enough mileage

Running with slower people

Not listening to music

Not looking at your watch

Trying to breathe out of your nose on