Summary Why Running Slow Makes You Faster (Youtube) www.youtube.com
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One Line
Running slowly has multiple benefits including aiding recovery, reducing injury risk, clearing lactate, increasing VO2 max, helping with fatigue, and improving running performance.
Slides
Slide Presentation (12 slides)
Key Points
- Running slower can actually help you get faster and improve your performance.
- Recovery runs should be done at a slower pace to allow your muscles and joints to recover and reduce the risk of injury.
- Variety in your training is important for both physical and mental progress.
- Slower runs can increase your aerobic capacity and improve your VO2 max score.
- The "math method" is a training philosophy that uses maximum aerobic heart rate to determine the pace of all runs.
- Deload weeks with lower volume and intensity are important for making cellular and muscular adaptations and improving performance.
- Slower runs are a good opportunity to focus on running form and different paces.
- Running with others in social running events can have mental health benefits and reduce the risk of depression and stress.
Summaries
19 word summary
Running slowly aids recovery, reduces injury risk, clears lactate, increases VO2 max, helps with fatigue, and improves running performance.
69 word summary
Running slowly aids in recovery, reduces injury risk, and clears out lactate. Incorporating slower runs with speed work is important for training. Variety is key as the body responds better to changes in stimulus. Slower runs increase VO2 max and help with fatigue. Deload weeks are important for adaptations. Running slowly allows focus on other aspects and enjoyment. Overall, incorporating slower runs and variety improves running performance and well-being.
126 word summary
Running slowly can actually make you faster, as it aids in recovery, reduces the risk of injury, and clears out lactate. It is important to incorporate slower runs into your routine and intersperse them with speed work. Variety is key in training, as your body responds better to changes in stimulus. Slower runs also increase your VO2 max score and help you push through fatigue in a smarter way. Deload weeks, which involve lower volume and intensity, are important for making adaptations at a cellular and muscular level. Running slowly provides an opportunity to focus on other aspects of your running, involve others, and enjoy your surroundings. By incorporating slower runs and variety into your training routine, you can improve your running performance and overall well-being.
408 word summary
Running slowly can actually make you faster, according to a former Olympian. Slower runs are important for recovery, reducing the risk of injury, and clearing out lactate. It is not necessary to constantly push yourself with intense exercise, as this can increase the risk of injury. Instead, intersperse speed work with slower runs to see better results.
Variety is key in training. Doing the same workouts and runs repeatedly can be physically and mentally demotivating. Your body responds better to changes in stimulus, so incorporate interval training, cross training, and slower runs into your routine. This variety will help your body adapt and become more efficient at converting energy, ultimately allowing you to run further and faster.
Slower runs also have the benefit of increasing your VO2 max score. Additionally, they can help you push through fatigue in a smarter way compared to running faster, reducing the risk of injury. Running slowly often means having a relatively low heart rate, which can be beneficial. The "math method" is a training philosophy that involves running all of your runs below your maximum aerobic heart rate to ensure they are aerobic.
Deload weeks, which involve lower volume and intensity, are important for making adaptations at a cellular and muscular level. These weeks can lead to significant progress and improved times. Use slower runs during these weeks to focus on other aspects of your running, such as form and different paces. Pay attention to your cadence, arm movement, posture, foot strike, and stride length. This muscle memory will come in handy when you're fatigued during faster runs or races.
Running slowly also provides an opportunity to involve others, such as friends and family. Social running events and dedicated running groups have been found to reduce depression and stress levels. Running with others allows for deeper conversations and can improve mental health.
Don't forget to enjoy your surroundings while running slowly. Take in the beauty of the places you run and give your body and mind permission to switch off. Running should be a source of happiness and relaxation.
In conclusion, running slowly can be a secret weapon for becoming faster. It aids in recovery, reduces the risk of injury, and allows for adaptations at a cellular and muscular level. Incorporate slower runs into your training routine along with variety, focus on form, involve others, and take in the scenery. By doing so, you can improve your running performance and overall well-being.
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Source: https://www.youtube.com/watch?v=MBOgqmbFhmY
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