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Workout - Slow/Easy |  |
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See the Index for more topics, information, hints and tips.
See other types of Running Workouts.
Slow easy runs done at a pace where you can comfortably hold a conversation should make up 80% of your running. That means if you are running 20 miles per week 16 miles of those are going to be at a slow, easy pace.
Run at an easy pace to warm up, cool down, on your long run of the week, and recover from a long or hard workout.
Every run should start with a 10 minute warmup and a 5-10 minute cool down.
Before every hard or long workout do a recovery run so that your body isn't stressed and will be ready for the challenge you are going to throw at it tomorrow.
After every hard or long workout do a recovery run at an easy pace. This allows your body to repair the damage and grow stronger from your workout. If you don't give your body this time you are will be more susceptible to injury and burnout.
If you are breathing hard, you are running too hard (remember the 80/20 rule), and burning carbs, not fat.
You may also hear this referred to as Zone 2 training. It means keeping your heart rate at less than 75% of maximum or 180 minus your age. This keeps you in the aerobic zone where your body burns mostly fat. After training in Zone 2 for a few weeks you will notice that you are able to run faster and still keep your heart rate low.
Use these runs to socialize with your running friends. This is a good opportunity to ask questions and get others opinions.
If you are running by yourself just be careful to keep your effort low.
Warm-up - It's important to start each run with a warmup before you get into the goal pace of your workout. Warmup at a very easy pace for about 10 minutes or a mile.
Cool Down – It is very important to do a cool down at the end of every run, especially after hard and long runs. This gives your body a chance to recover while you are still running and moves more blood through your system to remove waste products. But maybe most importantly it gives you a chance to forget how difficult the run was. Frequently what we remember about a run is based on how we felt near the end of the run.
Recovery – These are really easy run where you keep your heart rate less than 65%. You are giving your body a chance to recover after a long or hard workout, loosen up your muscles, and get your blood flowing.
Benefits: Warm your body up for a workout, let your body recover from a hard workout, builds base aerobic endurance; fewer injuries/injury prevention; burns more fat; teaches your body to use fat for energy.
