Why is slow running beneficial?
It doesn’t matter how slow or fast you think of your own self, it is time that you own it. There is ‘speedy’ for you and then there is your very version of leisurely jogging. There is this thing about running that you can choose your own speed. There are a lot of people who remember their first run as an individual experience. The question is, how should you start? The new runners are curious about how and when they can begin. They need a training program. They want info about the equipment and shoes they should get. They worry about their sore muscles. Every individual experiences what you can describe as a ‘start- up ‘problem.
Mastering long run
The alienation or the solitariness of long distance running is hardly surprising and well documented as it takes not just the physical fitness but also mental toughness for tackling what lies ahead- generally running for some hours at a time. A long run is also analogous and conditional- what a person can consider as a long run may just be an easy run for another person. Long runs are a standard and a basic of almost all the training plans for the runners, whether you are training for a marathon or a 5k. They improve your aerobic endurance and stamina, which are the main building blocks for making a runner who can run faster in a long distance.
3 kinds of progression runs:
The first kind of progression run is known as ‘thirds’. Like the name itself implies, the run is broken into 3 equal parts or the thirds. For the first thirds, you are supposed to run comparatively slow in a comfortable pace. When you progress to the 2nd third of the run, your pace increases gradually to the normal steady running speed. In the last third of the run, you have to increase your pace so that you are running a comfortably hard and strong pace.
The 2nd kind of progression run is called DUSA- it is named after the discovery USA program. For performing this run, run for 75%- 90% of your total run at an easy and a steady pace. Then, when you’re approaching the final 15%-25% of the run, you pick up the actual pace.
- Super- fast finish
The last kind of progression run is quite obvious by its name itself. You run a steady run however, run super- fast in the last 3- 6 minutes of the run.
How can slow running help you in getting faster?
Let us first establish the real meaning of ‘slow’ running. The relative term here is ‘slow’. For most of the part, a slow run should have chug-a-lug along steadily at a low-moderate intensity level. In case you were to categorize the exertion of your body, it would fall at about 6 on the scale of 1-10. Slow running is the best way of building endurance, which you require for running long distances. If you are running a long distance race, your body requires being able to make it to the last. The more time you spend up in running, the better your body adapts to it and you can endure the activity.
There is also the benefit of slow running that there are lesser risks of any injury/injuries. Easy miles support more quality miles. These slow runs work your tendons, your muscles, and bones gently without putting too much stress on them. This helps them in building up to withstand harder work. Do not get disheartened if it seems tougher than you expected or if you feel timid by these new challenges. Push yourself, embrace the challenges.