You don't have to train hard all the time. In fact, it is better for most of your exercise to be slow and easy. In this video, I do just that. #running #trailrunning #slowrun #training
I agree 1000% I could barely walk, but found an amazing surgeon who rebuilt my foot with an ankle replacement back in 2020. I workout everyday, slow jogging on treadmill, Resumed the activities that I love and missed terribly. I won’t ever win a race, but that’s just fine with me. DO NOT GIVE UP!!!
I’m 76. I agree. I trained for a ten k for five months, mostly by running slowly for increasingly long times. I won in my age group because I was the only one in my age group
After more then 25 years of running- running for me is an escape from life stresses, form of meditation, ability to connect with nature as well as your own body. I compare slow running to recharging the batteries. So many of my friends had to stop running due to some injuries. But i find that with due respect, the body will not break down, on the opposite, it will become more strong and efficient. 3 years ago i moved to a warmer climate and switched to barefoot running. Which gives you an additional connection to yourself and the elements. And that is precious in our modern world.
@@PaulNguyen-ex8xx barefoot is probably not for me, but the barefoot running community is pretty big and will disagree with you in all sorts of ways and at length.
@@satiricalrunnerwhat running shoes model do you use for your application of slow rhythm and being comfortable?, I've used nimbus model from asics all my life, I am on my #8 pair of shoes and they are magnificent but I always like to hear other opinions. Thank you for sharing this content and for your time.
@@satiricalrunnerin the barefoot community there is a brand called VIVO BAREFOOT that creates magnificent ergonomic shoes for many applications. I'll buy some of their products soon to try the barefoot experience. Just curious, why barefoot running is not for you?, even with barefoot shoes?
Just turned 50 and finally ready to embrace light jogging… always thought running was such a wast of time and boring… now i’m enjoying learning slow run.
Spot on. I do daily short runs of 90 min each and a huge run once a week. My heart rate tops out at about 70% - that is what most people call painfully slow running. I mostly have to walk hills. But here is the thing: by running so slowly, you do not get hungry and can lose a bunch of excess fat. I find it even fun because even though the runs are longer than most people would do, I never get tired from the intensity, not even on a 5-hour run on the weekend. I am 56, by the way.
I am 66 and a long run for me can range between two and a half hours and my logest training run of 6 hours....and Iwill run pretty much all the hills I encounter as the training runs are for mountain running. Running to get tired is part of the objective as that will reflect race conditions
@@boxerotheweek6789 that depends very much on the individual and their fitness and training state. If I run like this in training I am around 6.30-7 min/km. But it is an ultra then over 8 min/km.
Slow long runs are my favorite ones. Sure, running at a fast pace in a race is cool and exciting, but slow and long runs through some gorgeous vistas can be a great therapy for the mind. Makes me feel so peaceful and calm.
I'm 59 and started running again nearly four years ago during the pandemic (I had run cross country in high school and college, then off and on as a younger adult). I have found that the longer, less-intensive runs really are the most satisfying ones. I do mix in some shorter three-milers at higher speeds, but the longer runs are more relaxing. Combining those with significant post-run stretching sessions has, so far, allowed me to avoid any major injuries. I don't care if I am not winning races. I am winning THE race.
You mentioned that glycogen stores can run out. You also mentioned "adrenaline" rush. Probably the main reason I run slow now (at age 66), is that when I began running at age 50, I went hard and heavy, setting a p.r. in every race I ran (one per month) and finally, breaking 4 hours in my first marathon. Then, I was racked with adrenal fatigue. This led to the "vision quest" I had hoped my marathon would be. It sent me on a spiritual examination of my life. What was "ambition" and "drive" to me? How much is enough? Am I listening to Spirit? I embarked on a life-style change. I saw that I had been addicting myself to stimulation. I now seek serenity and stability as fuel. I was never an "A" type, and it did not serve me well to try to act like one. Thank you for this video. You are a fellow traveler.
Paul the reaaon you would have been setting PRs in every race is because you were starting from a very low base and it is realtively easy to set PRs in that scenario. Setting PRs when a runner has reached a level of maturity and experience is much much harder and rarer.At 66 I still have that ambition nand drive and Iwould hope to set a new PR at some race distance next year. Ambition and drive is not a negative thing in running and can lead to its own serenity. I will never be the fastest my in 65 age group but I can always strive to the fastest runner I can be and that quest can be remarkably spiritually rewarding
Great video 👍. I am 62 and I have been a runner since I was a teenager. I used to live by the principle of going a little bit further, or a little bit faster with each run. Now I go out most days for an hour in zone 2 and once a week I go out for 2, 3, 4 and sometimes five hours just breathing in nature. Running is just so great for physical and mental health and unlike common consensus, I believe that running is NOT responsible for knee, hip and back problems, I think that running maintains mobility in the knees, hips and back. Thank you for this great video!
❤Inspiring! Do you believe lifting weights is necessary for slow/distance runners? I ask bc im having g trouble deciding whether to discontinue all lifting due to recent lower lumbar spin deterioration (and pain with lifting). Any input I will appreciate. ❤
I use light weights and body weight exercises such as push ups and pull ups. Upper body strength is important to a runner to help hold up the torso. Also, it is necessary to place the skeleton under some pressure to maintain bone density. However if you have back problems you need to find ways of doing that without injuring yourself further.
I agree. And listen to your body, how it feels on a particular day. You're no robot. If you feel good, well fueled, run fast. And don't forget yoga/mobility ...
Top item, 100% agree at 65+ 😅I’m still running, often over 25k and slow runs are my driver, can’t tell you how important these are to one’s longevity as a runner. Bravo Sir & Thanks for taking us on your slow run,🙏
Lovely video, I so agree. I am 65, did the Lake Garda marathon this March, using Galloway running technique which involves 30 second walk breaks every few minutes all the way through. It took me 5 hours, but I actually enjoyed it, and every walk break was ‘money in the bank’ to give me plenty of energy for the lasts few kilometers. And I had plenty of time to appreciate the wonderful mountain scenery
I am 66 anmd wpi;d expect to run a riad marathgon in at least under 4 hours and I do trail marathons in around 4 and half hours and mountain marathons, depending on the elevation and nature of trail in the 5 to 6 hour time frame. Walk run juts trains runners to be slow
This was a very motivating video for me. I just finished for the first time in my life, a 5k run in about 40 minutes. I was feeling great on the one hand, because I'm recovering from long COVID and suffering from chronic fatigue, after getting COVID thrice, so doing even this much is a great achievement for me. However, i was also feeling bad because my pace was so much slower than the average pace of my age (24). That being said, your video reminded me about the importance and health benefits of even running slowly, and not to give up working on my long term health, even if my health is really bad right now. Thank you so much for your beautiful video. It is definitely an inspiration!
Most 24yo's these days struggle to get off the couch, so your time is fine. As you recover from COVID, your lungs will improve and you'll definitely see a reduction in your 5K time. You got this, mate.
I was a runner for nearly 20 years and decided to quit for problems with my lower back. I love indoor cycling, resistance training with my body weigth and hiking in the mountains but while watching your beautiful video I've missed those bygone days. Thanks!
One of the reasons I switched to mostly trail running was that street running gives me some back issues. But in trail running my body position changes so often those problems didn't occur.
It is the same problem with my knees. I like running, but I often get injuries. Every time I see running videos, I wish I could recover as soon as possible to get back on the roads.
@@HienNguyen-io4mp if you have a recurring injury, it is really worth trying to find out why that happens - have you seen a physio and really examined your gait, posture, leg strength, shoes?
Thank you for your excellent video. I am 73. Have been running for only a few years. I will be doing my 3rd Half Marathon in a couple of weeks and this has given me heart not to be discouraged by all the people steaming past me and to enjoy the view!
You're 100% right in saying that no one teaches you about running slow. I just learned at 38 years old that 80% of our run training should be slow. 🤦🏾♂️ I wish I would've been told this 20 years ago. I always hated running because of how hard and miserable it always was. I love it now.
This is the BEST advice on running I have heard. This is the type of running that will keep one running forever. It IS so relaxing, too, a moving meditation on nature and the breath in the body.
💯... Excellent video..I find that slower paces especially at my age of 57 is more beneficial to my recovery and ability to reserve energy for work and family.
i only started running in my 40s last year. i eventually got to 5km and do that minimum 3 times a week. over time i started getting quicker and quicker, and shaved 5/6 minutes off my time, but i felt like i was wrecked at 5km, and previous i was doing 6/7/8 quite pleasantly. in the new year im trying to slow down and naturally did 8km this morning. my brain tells me i need to keep going faster and faster and to "beat" my time, but i much preferred going slower (and getting over my ego) and going further. thank you for this!
I detest crap comments like this. There are 8 billion of us, cutting down forests, overfishing, wrecking the planet, habitat destruction to build houses, causing other animals to go extinct, how are we beautiful?
5 days a week I walk, push, pull, lift and carry for about 5 to 12 miles daily. I do what your talking about in your video in work, so my exercise is focused on the short and sharp and fast paced and red faced. When I retire and will doing a lot of the slow running and walking and I'm bless to be surround by the most amazing parks and hills.
Problem as I see it is that most runners think of running as a sport. It can be a sport - but it can also be (only) a cardio "activity". At age 77, I am now officially over running as a sport- I did get sucked into it as such for some years - but now my aim is to just get an hour per day of doable cardio activity (running and/or walking) - with a small amount of harder work including weights each week.
Probably my favourite run is my "long run", for which I'll do about 10K at 5 minute km pace. It's just the joy of movement, knowing that the heart and lungs are working in harmony, blood is being pumped more efficiently to the vital organs, no feeling of pain or exertion, and knowing you're putting money in the bank for your health. Amazing feeling. Cheers, mate!
I turned 55 and gradually found I could not keep to my running training schedule. Ended up giving up running. Took up mountain biking but missed the simplicity of running. I returned to running after my 58th birthday but with a different outlook. I aimed to just run comfortably, I used to hate setting off cold, relying on pace to warm me. Running slow was the key. It gives me time to look at the world around, not at my watch etc. I expected running slowly to come easily but holding down the pace is incredibly difficult to start with. I’m now there, I can trot along in the local mountains for a good two to three hours. My weight is down and stays down, I’m not hungry between meals and I just feel free. I still mountain bike and the slow running has helped form a solid aerobic base. Slow running is deeply underrated.
Great video with lots of common sense advice. I do think we should pay attention to running surfaces and form - especially as we get older. At 68 years old and keeping active through jogging, circuits, light weights, cycling, golf and other sports, my lower back and knees will grumble when running on roads, or worse - concrete oavements. On the other hand trails, forests and open countryside are true bliss !
Top item, 100% agree at 65+ I’m still running, often over 25k and slow runs are my driver, can’t tell you how important these are to one’s longevity as a runner. Bravo Sir & Thanks for taking us on your slow run,
Thank you so much! I run in the palace as you say! Now, I am going to start by saying palace for the beauty of the land, water, and sky. Love it! I'm 42 and I've always run my long runs too fast since my competitive college cross-country days. I am going to apply this tomorrow when I do 5 miles nice and easy. Peace! ☮🦊🐢🪶🐾🦅🌳🌲🍃
Love it. This is also a great way to train for very long distances if your main concern is finishing ahead of the cutoff rather than winning. If race pace is 8:00 for a 100 miler there’s not much point training at a 5:00 pace unless you plan to win
Prefer my LSR over any other type of running, and I still know I am running it too fast. Running properly easy is actually such hard work mentally, the urge sometimes to speed up the pace. Nice video, enjoyed it.
I love where you are running. I'm a very slow runner and run on grass at a big park two or three times a week. I jog for 5 minutes and then stop and stretch and do plank then continue. I do this for an hour while I'm listening to kids play and looking at the sunlight on the mountains. I listen to the breeze make music in the leaves of the trees. It is quiet and sacred and beautiful and I hope I can do this for many years to come. I just turned 60.
Yea, I started doing something similar - but having my nose-breathing dictate the pace; if I can breath through my nose, then I'm good. no time tracking, no heart rate check up, just me and my dog having a chill and easy run. Nice to get some confirmation on that
I agree about the nose breathing part. You don't see that in the video because it is kind of hard to talk on video... :D But it is a very good indicator that your oxygen demand is low, therefore you are in a low aerobic zone.
What I got most out if this, was what I needed to hear. You saying that it's not exciting, and there is no adrenaline rush. That fact is what I am working to get past and it helped to hear you say it. Thank you!!!
Challenge yourself with nose breathing only, it’s very rewarding. Mid 50’s and getting back into running after 25 year break. Since I was never professionally trained, I’m listening to my body and gradually building up, as my body’s structure gets used to this new assault. I’m trying to grow old gracefully.
Don't! You need oxygen, why would you decrease the blood level of it? You will get a negative effect called acidosis, often indicated by light cramps in the hands. You want to saturate your blood with oxygen, that is where the health benefits come from.
@@karlgaiser9783 there are indeed reasons to nose breathe. If you google you can find out more. I actually do mostly nose breathe, but it is hard to do while talking on camera ;)
lovely, as humans this is one of our number 1 superpower, we can go long, very long at a very easy pace. At this pace you can meditate, breath easy, take it all in. My long run is 12 miles, over sand dunes, along a beach etc. Nature has my vote:) great video. thankyou for the video
Great video - I am 47 not far from 48 and started back after a lot of alcohol abuse and bad diet. I am on work out 7 this year and today it took me 38 mins to cover 5k, first 30 mins @ 8 km/h, 2 min rest and upped the speed to 11km/h max to hit the 5k in the desired under 40 min deadline. I thought that was very slow....but this vid has encouraged me to take it easy and work to 1 hour at 8 km/h and maybe if that get's comfy, I can build in a few faster paced efforts. This is on a standard treadmill...once I've lost some weight (currently 17.5 stone...target is 15 stone) I'll run out doors.
Slow running distances has been part of my trail running training for over a decade. It has recently become even more important as I recover from a heart attack and bypass surgery. (A left over result of being obese in my 20's).
I run slowly for an hour each day. I run slowly because at my age , 68 , that’s really all I can do. The benefit is spiritual as much as physical. I also do 30 pull ups and 30 chin ups each day as well.
"It's a palace" 🌳🌻🐸🌿☘ Soooooooooooooooooo true! Amazing beautiful video! You have a beautiful heart it's so easy to see! Thankyou for being you and making this video !
This ended up making me very emotional, I have long covid and I love to run everyday, but my body can't keep up so I have to resort to longer walks instead. I felt so frustrated about it but your message made me feel more okay about needing to take things very slow
@@satiricalrunner My pleasure. I have this narrow-minded old school tendency about my training: No pain, no gain. And prioritize always intensive interval kind of training things like explosiveness, muscle power output and anaerobic threshold in mind, be it running or cross-country skiing or whatnot. Basic endurance training is the lacking part of my regimen which seems to get the least appreciation and focus (my fear: it will make me slower, I need quick first steps in tennis etc.). But now I must incorporate some of this slow pace running & skiing in my schedule: You said it: metabolic fitness enables the body to consume fat during performance instead of depleting glycogen and thus establishing a buffer on which the speed endurance/intensive/explosive training can be build.It 'makes me faster' in a way. If I am correct. Anyway, thank you.
For years I've said "I'll get around to it" as I'm always 'so busy'. But I think I needed this shove. I'm surrounded by trails and should be using them before I lose mobility and say "I wish I'd...." .
I just found your video yesterday and I try this morning, I could run for 90 minutes, 10k, the 10K it's not important for me, I have asthma, I'm overweight, so did what I did this morning it's amazing. Thank you for your tip's.
This is really excellent. It's really important to note that everyone has different levels of fitness. For me at the moment walking is what is sustainable. Gradually I will build up to jogging. I've noticed that when I relax I actually get naturally faster during the walk as my body adapts. At some point I'm going to naturally break into short jogs.
Run on the spot at home for just 30 to 120 seconds every day. Do this for a few months; increasingly very slowly. That should get things primed for jogging.
@@satiricalrunner They are both useful. But bridal walking doesn't give the heart a good workout. The heat rate /blood pressure/cardiac output didn't rise as much. Just a very short 'run' on the spot should allow a higher heat rate to be attained . Just for a very short period of time and dependent on the fitness of the person. It should be just intense enough to cause mild panting and a rise in heart rate above what is usual in the brisk walks. Some regularly, this should improve cardiac fitness. With the usual caveats for people with significant health problems like cardiac disease to get a review with their doctor or to take things very slowly and gently and building up very slowly.
Great spot you have there for running! Even though I've been training over 30 years, my easy pace still gets my HR to around 80% of max. I do most of my cross training at the gym at an easier pace to make up for it. Since my heart attack 5 years ago I haven't run further than 3.5 miles. I think this is the year to start going longer - thanks for the inspiration.
Amazing concise breakdown of a fundamental principal. Worth noting that most pro endurance athletes also train >80% in zones 1 and 2. The 3-4 hrs of weekly easy riding over a few months on Zwift has given me the most notable fitness gains. That’s after 20 years on and off of fads, strict regimes etc. And don’t forget to up the complex carbohydrates, and decrease how much meat you consume.
@@mikafoxx2717absolutely need a base level of protein to maintain health and many amino acids and iron only come from meat. But most of us eat way too much and complex carbs are great for fueling and weight loss (low energy density)
@@bombers7878 For optimal protein intake, at least 130g would be consumed, and I really don't see how that happens without animal proteins. I don't think there's even been a case of meat overdose..
you need all kinds of training. You need fast and slow twitch and your body needs to be able to respond to emergency situations (sprint or jump or lift a car). Slow walking and running is great for telling your body everything is just fine. Reduces stress and inflammation.
I’m soon to be 59. I’ve been a competitive duathlete for 25+ years, former national team triathlon ITU world championship finisher. fell away 2 years ago (call it speed burn out). I’ve been itching to get “that high” again. “that high” that is described in this vid, especially at 3:30 mark. “Beautiful” listen to the birds look at the squirrels, enjoy and be in the moment. LSD for ever. Thanks you really struck a nerve.
Lovely video. Thank you. Great comments. 69 running c. 14k a week. I have a triangular body shop. It works as clothes hanger. But little legs have to carry a heavy torso. This means I am at risk of injury. So my running efficency is my priority. Minimising impact.
I used to be an "endurance" exerciser until I came across two things. #1 Kettlebells & #2 intense exercise. I no longer do slow. I do extreme exercising now where, for instance, the rowing machine, instead of doing 15min at a normal pace, I do 3, two minute, all-out rows with one or two min in-between. Same goes for stair-stepping, the elliptical and the dreadmill. I thought I was in good shape until I began doing extreme exercise. And now I do 100 reps of kettlebell swings and squats for warm-up and cool-down. Oh, I'm 75. I rarely run now except occasionally on the dreadmill.
I was so curious about the beautiful landscape..then i realised!! It is my secret bavarian triathlon hangout😂 bike, run, swim and beer😊 truly blessed to live here And of course, everything in slomo
Hi, if you are just starting out, take it very easy at the start. Your body needs a long time to adapt. Go short distances, walking as needed. Good luck.
4:25 "some cake." Ha ha ha. Great video. It's hard not to want to run fast often because it feels like you're flying, but my favorites are the purposefully slow long runs.
I’m 50 and I started running now… My pace is very slow and sometimes I think I need to run faster. However, watching your video, I’m wondering “why should I run faster?”… Your message was really great!!! ❤
You don't need to fun faster if you don't want to. It is supposed to be fun. However, it is also good to do a mix of exercise. As I mention in the video, slow running is only 80% of what I do.
Slower running increases stride efficiency by utilizing more of the forefoot & providing more time to concentrate on running form on softer surfaces like grass 🍃.
Thanks. This approach has been used for many decades in long-distance running, with research going back at least 30 years if not more. But I guess it isn't well-known in general.
Mmmh, I like that perspective. Most times I insist on intense exercise, putting the body under intense pressure. Good stuff, I can incorporate those easy moments 👍
With regard to burning fat, that is why I practise intermittent fasting, and also do all of my runs in a fasted state (in the morning, after having not eaten for at least 12 hours). I enjoy walking slowly, but I find anything less than 10 km/h (6 minutes per km) when running, too frustratingly slow!
Yes i can see the benefits of it Me I just walk 45 minutes instead the good part of the year not in winter and also do gym and hit where i run as fast as i can and for 30 secunds then walk for 2 minutes rest and repeat. Where are you the nature is very beatifull there am from sweden here is also very nice nature. Thank You
Great video thanks for sharing I often hike and run with a Insta 360 camera as well. Making memories that I keep to look back and reflect on later Thanks for sharing yours
@@helibladerunner74 that is great. I believe our main objectives as we get older are to enjoy it, and stay injury free. So have fun and take it slow :)
Thanks for this, great balanced, instructional and so positive presentation. My temptation is to over-do it at times. Your advise to enjoy it really important, thanks.
Running at easy paces is important to keep running fresh , using weekly speedwork keeps me sharp, but when all I do is speed or tempos , running becomes tedious and I have to force myself to run.
