IS RUNNING SLOW REALLY THE ANSWER?

Подписаться 16 тыс.

Просмотров 1,7 тыс.

50% 1

IS RUNNING SLOW REALLY THE ANSWER?
Find the full article here: bit.ly/3V19Cw7
Running slow is all well and good most of the time, but it's not always the best type of running to do.
🌱Looking for other running shoes? You can support the channel by buying from⁠ ‪@roadrunnersports‬(affiliate link): roadrunnersports.sjv.io/3PNE2k
🌱Join the "Kind Happy Run Krew" on Strava: / strava
🌱Videos are posted at least twice a week, on Monday and Friday. I talk about all things running: shoes and gear reviews, training tips, races, and the general life and training of a runner.
🌱The "thumbs up" is the best way to show you enjoyed this video. Thank you! Also, please SUBSCRIBE and ring the 🔔 so you don't miss any upcoming episodes. It would be pretty darn nice if you shared this channel/video with your running friends, even if they're just thinking about running!
Cheers for watching!
📧 Email for collaboration/business inquiries: MattBertrandRunning@gmail.com
🌱Let's connect! My Social meeds and contact info:
Insta: / its_matt_b_
Threads: www.threads.net/@its_matt_b_
My personal Strava: Matt Bertrand : / strava
TikTok: TikTok.com/@its_matt_b_
FB: / bekindbehappyrunwell
🌱Stuff I use!
BTW, most items listed below have my affiliate links attached. Using my affiliate links doesn't cost you any more, but it does help support the channel! Thanks in advance! 👍🏼
I buy all my running shoes from Road Runner Sports. They have the best customer service and always have what I want! I have linked to the shoes in my rotation below, but you can start shopping for shoes at RRS here: roadrunnersports.sjv.io/3PNE2k
Here is a link to my Amazon shop where I list most things I use for running and my RU-vid channel: www.amazon.com/shop/mattbrunning
Most of my videos inside are shot on the Fujifilm X-S10. While out and about running, I use the Insta360 X4, RS, the Insta360 Go 2, and the GoPro HERO 12.
Fujifilm X-S10: amzn.to/3ES0yQ9
Insta360 One X4: www.insta360.com/sal/x4?...
Insta360 One RS: www.insta360.com/sal/one_rs?i...
Insta360 Go 3: www.insta360.com/sal/go-3?ins...
GoPro HERO 12: amzn.to/3LB6X8u
External on-camera microphone: amzn.to/2YLlSDm
Wireless microphone: amzn.to/3tWK97z
Ring light: amzn.to/3wkrJzp
GoPro Media Mod: bit.ly/HERO9MediaMod
GoPro Light Mod: amzn.to/2SOdtgo
Joby GorillaPod 3K: amzn.to/35lgU2w
Running:
💥💥Shoes:💥💥
Adidas Supernova Rise: roadrunnersports.sjv.io/DKMvG2
Adidas Boston 12: roadrunnersports.sjv.io/AW20v7
HOKA Skyward X: roadrunnersports.sjv.io/5gJ4O1
Brooks Hyperion Max: roadrunnersports.sjv.io/ORV6eK
Hoka Mach 6: roadrunnersports.sjv.io/eKGDgj
Mizuno Neo Vista: roadrunnersports.sjv.io/baMOmM
Saucony Endorphin Elite: roadrunnersports.sjv.io/anRZAN
Saucony Endorphin Pro 4: roadrunnersports.sjv.io/QygB4A
New Balance FuelCell SC Trainer v2: roadrunnersports.sjv.io/g1gPx9
Nike Vaporfly 3: roadrunnersports.sjv.io/ZQVYrQ
Nike Vomero 17: roadrunnersports.sjv.io/AWM43D
💥💥Running watches💥💥
Garmin Forerunner 965: roadrunnersports.sjv.io/6ezJXQ
COROS Apex 2 Pro: amzn.to/3ZEXHEJ
💥💥Smart watch💥💥
Apple Watch Ultra: amzn.to/3HsPYnD
💥💥My favorite running gear (clothes)💥💥
Shorts: Path Projects: pathprojects.com
Socks: Swiftwick Maxus Zero: amzn.to/3sdYiO1
Flap hat: amzn.to/2AJW1Ed
Long-sleeve sunshirt (SPF+50): amzn.to/3iBpwsW
Torege sunglasses: amzn.to/3byYh01
(If you buy from Torege.com, use the code “MattBRunning” to get 15% off your order.
💥💥Headphones💥💥
Apple AirPods Pro: amzn.to/350tbMJ
Shokz OpenRun Pro: roadrunnersports.sjv.io/a1X2NW
💥💥Recovery💥💥
Rapid Reboot Compression (boots & hips): amzn.to/3CaX1fi
ROLL Recovery R8: amzn.to/3bCwhfi
Foot roller: (ROLL Recovery): rollrecovery.com/product/r3/
Massage gun: amzn.to/3lBKn0K
💥💥Hydration💥💥
Hydration pack (Nathan VaporAir 7L): amzn.to/39vsIWY
Race Hydration Pack (UltrAspire Bronco Race Vest): amzn.to/3iTSKrO
Flipbelt Elite: bit.ly/FlipbeltElite (Use my code: ITSMATTB for 15% off!)
Flipbelt bottle: bit.ly/Flipbeltbottle (Use my code: ITSMATTB for 15% off!)
Hand-held bottle (Nathan SpeedDraw 18oz): amzn.to/44mhfk9

Спорт

Опубликовано:

9 июн 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 99

@PatrickStar-km1dm 19 дней назад

2 mile warm up 5X1 mile slightly above threshold (3 min rest between) 2 mile cool down 🫡

@its_Matt_B_ 19 дней назад

This is a great workout! I’ll do this late in the marathon training block!

@Kelly_Ben 16 дней назад

Great stuff! I spent a winter in only zone 2. It "fixed" my exercise induced asthma and ended my injury streak... but it slowed me down SO much. I love strides, 45-60 seconds, maybe 8 in the middle of a run. They're fun, help my speed, and don't injure me. ©️

@its_Matt_B_ 16 дней назад

There's a lot to be said for strides: they make any run more interesting, they make us faster, and best of all they're unlikely to hurt us! I'm so glad to hear your injury streak is over! 🥳

@rachael7653 19 дней назад

I love stride repeats. 25s max effort to 45s walk/jog

@its_Matt_B_ 19 дней назад

Strides are great, and I would even go so far as to say they're fun! I can't say that about any other intervals!

@MrJermson 18 дней назад

6 x 1km repeats with 2 mins recovery are my staple sessions. I always feel stronger after doing these sessions. Sometimes I will do a 8 x 1km with 2 mins recovery if I am feeling fit during the season.

@its_Matt_B_ 18 дней назад

Nice! 1km repeats are a really solid workout! I get that feeling of fitness when it's done!

@Deadbuck73 19 дней назад

Love this discussion. I have find going slow is better more often but it can be a drag and actually hurt more than it should. Gotta throw in some faster runs too. Great topic! Copyright

@its_Matt_B_ 19 дней назад

I’m glad you brought up about easy runs hurting more than they should. I often feel quite beat up after an easy run and can feel a lot more refreshed after a good speed sesh!

@Deadbuck73 19 дней назад

@@its_Matt_B_ right?! There’s a sweet spot! And I’ve found that my overall pace/sweet spot improves with time. Then of course when I start to improve I get that little voice in the back warning me of that too much too fast too soon… it really gets to be a mental game! 😂

@jasonsharples 18 дней назад

©️ Matt, I love the feeling of running at a 7:20 pace... if only conditions allowed me to run that consistently. A half marathon in cooler weather seems to be the "honey spot". But I like the 30/30 idea you mentioned in the video.

@its_Matt_B_ 18 дней назад

It seems like "if only conditions allowed me to run that consistently" is what I say to myself daily! 🤣 It's like running with a weighted vest here recently! The 30/30s are a great way to get our legs turning over quickly without getting worn out doing too much!

@Feanaro5503 19 дней назад

Quarter mile intervals are what I like

@its_Matt_B_ 19 дней назад

400s FTW! 💫

@brokenfreddy1262 19 дней назад

I'm definitely a distance over speed runner..many years have proven to me that if my mileage is up my speed follows..I rarely do speed training specifically..my daily miles are zone 2 to 3 depending on which day of the week and what distance I raced the last weekend..I race every weekend so if I raced a 5k or 10k on Saturday I will do a regular 10-15mi run on Sunday..then Monday I will get a nice long run at around 20mi depending on the weather..Tuesday thru Thursday are the usual 10mi days..I usually do a little shake out run Friday morning before my Saturday race..I mix up the races between 5k,10k and 1/2s..the 5k and 10k make up about 27-28 races and 6-8 1/2s a season. .I have been doing this for years and it works out well for me..where you live I could race all year but up here racing is pretty much shut down from Thanksgiving until late April so I do all my running on the hamster wheel..I learned the hard way that a groin pull or a dislocated shoulder really discombobulated my system. .😅😅..

@its_Matt_B_ 19 дней назад

You’ve got an incredible race schedule! No wonder you don’t do specific speed work! Your races are your speed work! I’m also impressed you’ll schedule your long run the day after your races! I bed those can feel a little stiff in the beginning!

@goes_by_santi3444 13 дней назад

If I had only one interval option for the rest of my life it would be 2km hard, 1km recovery. I can do it on a track, on the roads, on trails (sort of) and uphill or downhill. It suits me as an ultra runner. (C) On another note, as an ultra runner who is now getting into very long distances, I realized I'm not all that good a running very slow. I'm now setting aside some training days for practicing "all-day" pace and learning to shuffle like I mean it. Not gonna lie, it's kinda boring but it does let me really enjoy the scenery.

@its_Matt_B_ 13 дней назад

That’s an incredibly long interval to choose as your forever interval! Impressive! Practicing “all-day” pace really does take some practice, but it will definitely pay off when you’re 20 hours into a race! 💫

@JoshButton 19 дней назад

My favourite is 1km repeats. Can get some good race pace or slightly faster work in at that distance.

@its_Matt_B_ 19 дней назад

I think you're the first person so far to say 1km repeats! I like those too! They give us a good amount of time at speed without being daunting, like mile repeats can be!

@TolunayOrkun 16 дней назад

Reading Matt Fitzgerald's "80/20 running" book changed my running and I highly recommend the book to anyone serious about running. Running 80-90% zone 2 develops the aerobic engine and mitochondria and allow our body to handle bigger running volume. The remainder 10-20% higher speed in a polarized way is enough to develop top speed and get enough adaptations for higher threshold HR and VO2 Max. A bigger engine is essential for faster running faster and most runners that started running later in their life lack that (I am working on it). Running fast without a bigger engine is like revved up 1000cc 3-cylinder engine. It goes fast for a bit (and generates a lot of noise) and then chokes up and breaks down (injury). In the book Matt F. has looked at the historical evidence behind and how most elites have actually transitioned to this model over time. So, bulk of running being slow is not just for beginners. Again there is quite a bit of scientific and historical evidence. That said, here is the problem for beginner runners. I was there as well. They are either running too slow (low zone 1) or too fast (high zone 3 or higher). In other words, they don't know what zone 2 easy running looks like for them. Secondly, they are not building enough mileage for see benefits from slow running, especially most are not routinely running a long run of 75-90 mins. Once that kind of volume is built up, incorporating a speed workout once or twice a week is great to get speed adaptations. For people running 20-30 miles a week with a long run, incorporating a speed workout once a week is enough. At 40 miles, you can add another speed workout. OK, if I have to choose only a single speed workout, I would probably choose a ladder workout, say: WU, N x [ 400m(1min), 800m(2min), 1600m(3min), 800m(2min), 400m(1min) ], CD Run 400m at VO2 Max, 800m at Threshold, 1600m at Tempo. Choose N based on weekly total mileage as appropriate. If it has to be only one uniform interval. I would probably choose 800m intervals. WU, N x [ 800m (2min) ], CD Start with N a low number (say, 5) and build up from there. Smaller N could use VO2 Max pace. Larger N could use Threshold and when higher numbers at Tempo pace. You can alternate pace and N from week to week to get different adaptations. Run one week at low N at higher pace and subsequent week at higher N at lower pace. Note: I tried to add copyright emoji but RU-vid is eating them out. There is a textual Copyright instead (c)

@its_Matt_B_ 16 дней назад

If there was a "Comment of the Year" award, this would be it. Runners can base their training around this comment alone! I agree that 80/20 Running is a must-read for all runners. I haven't done a ladder workout in a while. I think i'll incorporate one into a speed session next week! Thanks, T!

@TolunayOrkun 15 дней назад

@@its_Matt_B_ Thanks Matt. I really appreciate it!

@matth714 19 дней назад

30-20-10's -- such a great workout! I first saw it a few years back in an Amby Burfoot article ('68 Boston champ, former Runner's World editor). Been doing them ever since and always love the challenge! ©

@its_Matt_B_ 19 дней назад

It's such a great way to develop that top end speed without being overwhelming!

@largeeddie 19 дней назад

Great thoughts as always, Matt! Back when I ran most of my PRs, I was very big on 400s. It helped that I lived near a nice running track. There's something about running that full lap, and a rep lasted long enough to really get into a groove and work on my fast running form. Also, it's hard finding a quarter mile of flat road anywhere around here, so the level track was great for that. Lately my motto has been, "It's all speed play." There aren't any magic workouts and a range of stimuli is helpful. The important thing is to do something, to always keep working on speed up to and including all-out pace. One thing I'll say about 80/20 is that Dr. Seiler has been clear about including both zones 1 and 2 in that easy 80% because there's no hard physical marker between them, but this point gets lost in translation. The World Cup and Olympic level athletes he studied put out lots of power in their efforts at the top of zone 2--that's sub-5:00/mi pace for an elite marathoner, which is hard but below threshold and in zone 2 because they can sustain it for two hours, so he counts it as part of the easy 80%. But even if there's no objective marker, the two zones exist because we know which one we're doing. My take is that I want something along the lines of a 40/40/20 split: about 40% genuinely easy plodding, 40% at moderate to tempo ("comfortably uncomfortable") effort, and 20% speed sessions at threshold or above. (TBH I'm doing more than 40% genuinely easy lately but it's a goal.)©

@its_Matt_B_ 19 дней назад

Having a track nearby is pure gold for runners. I live near a track, but the school fenced it in and put up “no trespassing” signs so it’s a no-go. Luckily (or not) everything around me is flat, so it’s easy to do 400s measured by my watch! I like your idea of 40/40/20! It seems a bit more realistic.

@Dr1bbler 19 дней назад

Getting more targetted training seems to work for me, so keeping a balance between slower / longer runs, hills, and speedier sessions seems to a good balance for me. Too much focus on volume at zone 2 doesn't seem to work for me, and given time is of a primium for most people, changing it up a bit works better for me.

@its_Matt_B_ 19 дней назад

This is an excellent example of why we need to find what works best for us. There are so many different variables to consider, especially when we have to squeeze training into an already busy life.

@eric-running-to-chamonix 19 дней назад

© I like 1 min intervals. I think "run slow" is too imprecise to be useful. The advice should be more along the lines of run fast enough for good mechanics but then back off until you can sing Happy Birthday without notable pauses for air. This will be around the first lactate turn point and is the ideal spot for the adaptations you want for this training. I think it is true that you want a fair amount of this level of effort, but how much would be unique to one's training goals. The body adapts to the stimulus you provide (and recover from)

@its_Matt_B_ 19 дней назад

This seems like good instruction with specifics that everyone can follow. I agree that “run slow” is too imprecise. It also depends on what you want to achieve and where you are in your running journey.

@thomasoconnell6325 16 дней назад

Mile repeats at 5k-10k pace 50-100% recovery

@its_Matt_B_ 16 дней назад

I like this workout too! I’ll run them slightly slower than 10k pace during a marathon training block! 👊🏽

@jefflessenberry6632 18 дней назад

1/4 mile is my go to for intervals but i may try the 30-20-10 in my mid run up tempo runs. ©️

@its_Matt_B_ 18 дней назад

It seems 1/4s are where it’s at for most of us! It’s a pretty ideal distance for intervals!

@SantaCruzRunner 19 дней назад

I absolutely hate 1 mile interval repeats but I feel like they prepare me best for feeling relaxed during longer marathon race pace efforts, which means I love 1 mile repeats??? ©️

@its_Matt_B_ 19 дней назад

🤣 I can relate. I find myself dreading mile repeats it always feel accomplished when they’re done. It’s definitely a love-hate relationship.

@Wings_nut 19 дней назад

I would do hill repeats or the Michigan. ©

@its_Matt_B_ 19 дней назад

I had to look up the Michigan. Looks like a solid workout! 🥵

@Wings_nut 19 дней назад

@@its_Matt_B_ It's a killer

@JimHolman341 19 дней назад

I like 800m intervals with 400m recovery. Although like is probably not the right word.

@its_Matt_B_ 19 дней назад

It's for sure not the right word, and yet we all know what you mean! 😉

@ar90095 19 дней назад

I use these repeats that at least my Garmin watch love and reward me with continues VO2max improvement after each run . I am doing 5K with 1K repeats. The thirst 1/3km is a brisk walk than 2/3 of running, but each interval the running speed is increased. So, for me as male age 63 with 5K PB of 23:45. The paces for the run sections are as flows. 1, 7:00 min/km 2, 6:30 min/km 3, 6:00 min/km 4 , 5:30 min/km 5 , 5.00 min/km. but usually, the last section I am doing as fast as I can. I think I can do them every day. I actually started doing this interval workout after recovering from meniscus tear and living in Florida with the heat and humidity we have now, I actually find it easier for me mentally and physically to go doing this run instead my regular of easy zone 2 runs.

@its_Matt_B_ 19 дней назад

I completely understand how it’s easier for you to do this workout than an easy zone 2 run. Your interval run is broken up into segments, which makes the time fly by. An easy z2 run can often feel like a slog!

@keithisaacs6092 19 дней назад

Hi Matt tried the run slow to run faster method for six months and it didn't work for me plus i was bored to tears. My method has always been run hard and rest hard and im still going at seventy one with very few injuries. A lot of people over think there training and fuel they stuff down their throats and wonder why they get tummy problems.

@its_Matt_B_ 19 дней назад

🤣 You’ve clearly found what works for you. Most runners doing the whole “run slow” thing don’t talk about how monotonous it can be.

@caderik1386 15 дней назад

arg I don't know which interval I prefer; I do like the progression that my Garmin watch gives in a week with different intervals and speeds. Great topic - I am still curious on how you keep a good posture and run slow at the same time. ©©

@its_Matt_B_ 15 дней назад

I'm curious about Garmin's progression. Mine doesn't suggest one! Running slow does not lend itself to good running mechanics; it's why we always hear we have to run fast to practice good form.

@stevez3332 19 дней назад

Matt i like the 400 on and then recover 400.. As a clydesdale that youve met running slower does a few things for me.> Builds up the engine and for a 4.5 marathoner gives me time on my feet.. Look no further than Conner mantz Strava leading up to his Orlando Trials which i met you at.. His long runs were always 5:45-6:15 which for us mere mortals is stupid but his actually race was a 4:52 pace.. Translation for me that's like 90-120 seconds slower per mile for my long runs than a race pace when ur running 11min miles.. IT works

@its_Matt_B_ 19 дней назад

I also like the 400/400r and you bring up a legit point about building the engine and prepping for time in your feet. There’s no other way to practice being on your feet than actually doing it!

@Jay-sd9ye 19 дней назад

I get the best results from tempo runs mixed with vo2max runs every once in a while. When I run more base/easy runs I feel like I'm just maintaining my fitness not improving it.

@its_Matt_B_ 19 дней назад

Yeah, I get that feeling and I think that’s the feeling that gets a lot of newer runners injured. The gains from running fast are quick to be noticed. Those slow run gains take time to show their worth!

@williamcass68 19 дней назад

©️ I run light poles or hills a couple times per week but I’d rather eat some pie with ice cream.

@its_Matt_B_ 19 дней назад

The struggle is real!

@Kelly_Ben 16 дней назад

Fork/spoon repeats are my favorite!!

@its_Matt_B_ 16 дней назад

@@Kelly_Ben Speaking of such, it's dinner time for me!

@davidg9120 19 дней назад

I'm still a new runner but I like 400m with a 400m break. But every now and then it's nice to see my mile times but as I'm training to run / finish my 1st marathon it's really about slow runs just to get to longer distances. And my main marathon goal is just to finish I'm good with slow. ©️ 2024 😂

@its_Matt_B_ 19 дней назад

It's good to see you're so focused on your first marathon goal! Keep your eyes on the prize!

$@brunofracalossi$

@brunofracalossi 17 дней назад

I think that for people that just run 3 or 4 days a week (even 5), this 80% percentage of easy runs makes no sense... it makes sense for elite runners, doing 2 workouts per day...these guys need to recover while training and "normal" runners doing 3-5 runs a week have more off days to recover (for sure we also need easy runs, but not 80%)

@its_Matt_B_ 17 дней назад

Interesting take. It makes sense.