You run hard and regularly, but slowly. All your acquaintances who started later have been overtaking you for a long time. With all the desire, you find it difficult to join the running crowd: even a light pace on group runs is too fast for you and certainly does not dispose to casual chatter. You are hesitant to register for the race because you are afraid to be the last one. By the time you reach the finish line, you have already eaten and drunk everything, and they are just going to blow off the finish arch. And this is a favorite post-finish question that someone will surely ask: "What time is it?"
Sound familiar? Welcome to the club. As a well-deserved turtle with 4 years of experience, I have something to say about this.
What if you are a slow runner?
1. "Why is it so slow?"
If you're competing, questions about result / time / place are inevitable and make you feel like a loser at a disgraceful pace every time. Depending on the tactfulness of the interested person and how much he is in the subject, the wording may be different, but the idea is the same: the numbers measure the success and the degree of steepness.
However, if you think about it, you find a funny thing: we are all, from amateur slugs to elite professionals, in the same boat. So I can imagine how Kipchoge (the winner of the Berlin marathon this year) is disappointedly asked: “Why isn’t a world record so slow, but only 2:04?”. And he begins to worry that the insoles are a rotten excuse, but it was necessary to train more and endure better.
Of course, this is creative hyperbole, but in reality everything is exactly like this: no matter how fast you run, there will always be someone faster, as well as people who think that your result is not cool enough and you could have tried better.
In this matter, you should focus not on them, but on your own feelings: only you can judge whether your result is good or bad in specific conditions, with the current form and state of health. For example, I consider my slowest half marathon () a real victory: for me it was the first experience of running in hard winter conditions, and I finished, and did not get off, as many did that time. And some will say that 2:20 is not even funny.
2. What is the point of straining if a decent result still does not shine?
You can't jump above your head, so what's the point of straining and forcing yourself to leave your comfort zone for the sake of progress, ridiculous by someone else's standards? Sound familiar?
The beauty of running is that it is the same for everyone, regardless of speed. It doesn't matter if you managed to run out of 3 or 5 hours in a marathon for the first time, it will be equally cool in terms of emotions from your achievement. And the feeling of satisfaction when you successfully complete a hard workout is no different at different paces. As well as being disappointed if something didn't work out and you gave up.
When something that seemed unreal a year ago becomes feasible, this is an incredible motivation to keep moving, growing and developing. It works very graphically in running, but it actually applies to many things in life.
3. Everyone who started later has already overtaken me
You tried to recruit someone for a long time, ran together for a while, and then you don't have time to look back, and the novice runner is already in a completely different speed group. Someone trains irregularly and without any system, but at the same time easily and without straining overtakes you, not missing a single workout and working with a coach. Someone does not train at all, foolishly runs a half marathon at "weak", and much faster than your personal record after several years of training. Demotivating?
It makes no sense for amateurs to compare themselves to each other. Unlike professionals, who are optimally tuned for running both genetically and through training, we have very different sources. This applies to age, health, and physical characteristics, due to which a person is more or less predisposed to certain sports, and a lifestyle with work and family stress, and a million other factors.
Yes, there is always a measurable result in running, but for the lover of numbers, it is just one of the visual tools for comparing himself in the past with himself in the present. It makes sense to evaluate your progress only in relation to yourself.
If it's so difficult to refrain from comparisons, I propose to count how many of your non-running acquaintances are able to run at least 5 km. That's the same 🙂 Even the slowest runner is much faster than those on the couch.
4. I run and run, but no progress
Normal people progress according to the pattern "2 steps forward, 1 step back", and turtles - "1/2 step forward, 1/3 step back", periodically diluting this by stamping in place. And sometimes it even seems that this very progress has gone backwards, and suddenly you feel like on the first run, barely dragging your feet and gasping for breath.
On this point, I have gained a particularly outstanding experience :-), so I had to properly look for the advantages of this feature:
- First, slow progress contributes to the development of a useful skill of systematic swotting in life. We know how to work regularly and with discipline, to distribute forces and persistently move towards the goal. For long-distance running (and a bunch of other tasks) - this is it. Murakami writes well about this in his book What I Talk About When I Talk About Running.
- secondly, we are less prone to injury due to gradualism and lack of sharp jumps in development, when the musculoskeletal system does not keep up with the cardiovascular system. Like it or not, but in this case you have to create a strong base - it will not work out quickly and a blunder.
- third, you learn to enjoy even the smallest progress and appreciate improvements that many do not even notice.
Keeping a detailed workout diary has a good therapeutic effect for slowly progressing runners: you look at old records and it turns out that you are already stupid compared to what you were before.
5. What if I’m the last to come in?
When you are overtaken by grandfathers, grandmothers and aunts, the sensations, of course, are interesting. But the idea that it is a shame to finish in the last ranks seems to have remained only in the post-Soviet expanses.
At foreign starts, which I happened to visit, the slow finishers got all the glory and the most hot support spectators. Because those who run at the end are often the most difficult for various reasons, and this requires much more willpower and self-overcoming. Our races are also growing in this regard. At least, the situations "the food is over, the arch was blown off, everyone is gone" happen less and less often.
If you do not register for the race for fear of finishing last, then you should try at least once. There are always official time limits for a landmark - if you fit into them, then you are fast enough to take part in the start.
6. What will they think of me?
Each turtle is well aware that, even if it feels like a floating Kenyan, it looks something like the second picture. At best, from the outside, it looks like a wellness retirement jogger. What if it looks stupid in the eyes of others, and they think something like "I, too, an athlete, can hardly be dragged along"?
In fact, most people are too busy with themselves and their thoughts about what they think to pay attention to you for more than a few seconds. Some will surely flash: “Eh, you need to finally. Everything, from next Monday for sure! ". Or: "They have nothing to do, they run around here instead of working." If you are brightly dressed and look good, then representatives of the opposite sex will definitely notice you. Someone will joke stupidly or ask a routine question about Dynamo. At the same time, the reaction depends little on whether you run for 4 minutes or for 7.
Only an amateur runner will appreciate your pace, if he is not too busy with his own patience. Normal person he will simply enjoy meeting with a colleague in hobby and will approvingly think that you are great, regardless of the speed of your movement.
7. I'm too slow to run with anyone.
You are ashamed of participating in group runs and joining a running club. What if (almost certainly) the pace turns out to be too fast, and you have to die in the tail, unsuccessfully trying to catch up with the rest? What if I lag behind and get lost? Or even worse: will there be a conscientious person who will have to take patronage over me and crawl almost at a pace?
If you think that it is difficult for a slow runner to fit into the running crowd, you are upset about it and feel isolated, then you are very much in vain. In fact, everything is not so complicated and dramatic 🙂
In any running club, there is a company for you: from the beginners, the slow oldies, or those recovering from an injury. If you wish, you can sometimes run with faster ones, who also have low-heart rate jogging and recovery jogging. This option is especially good for tempo workouts - when an experienced runner sets an even pace, and at the same time entertains you with conversations (although the answers will be monosyllabic). The main thing is to agree in advance about the pace and tasks for each.
Want to join a general run? Do not hesitate to openly indicate your "shameful" numbers - you will be surprised, but quite a lot of people who want to run at this slow pace will pull up, who were silent and sat out, worried that they would not fit into the format.
In short, if you have a desire to communicate and run in a company, then only cockroaches in your head can become a hindrance to this, and certainly not the speed of your running.
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By running at low intensity, you can learn to run faster.
- Solution # 1: Heart rate control
- Solution # 2: Train with a coach
Most runners train too hard, too often.
A couple of years ago I took part in a training session with Adam and Kara Gucher in the vicinity of the campNike in Biveron, Oregon. I was not only thrilled to be able to run with such great athletes, but I was also pleasantly surprised when I realized that I was running on par with them. It wasn’t difficult because they weren’t running that fast. When I asked Kara if she runs as slowly during her light workouts, she said yes.
Scott Douglas had a similar situation in Kenya. Site EditorRunner's Worldwent there on a journey, expecting to be laughed at when he tried to keep up with the best runners in the world. Imagine his surprise when he found that the best runners in the world barely trudge during their light runs.
Studying the intensity distribution of elite runners found that many elite runners do low-intensity running most of the time. For example, a study of male and female runners who competed in the U.S. qualifying marathons at Olympic Games 2004, showed that men run slower than their marathon pace for almost three quarters of their training time, while women spent two thirds of their time in similar training.
Why do the fastest runners run slowly in training? Because they run a lot, and if they ran a lot and quickly, they would soon be exhausted. But this answer can be interpreted the other way round: elite runners run slowly in their workouts to train large amounts. Research has shown that average weekly mileage is the most important predictor of competition performance. The more we run, the faster we can run in competition. A low pace in training allows athletes to not bring themselves to exhaustion.
Too intense, too often
The distribution of training intensity for a runner in a typical age group is very different from the distribution of training intensity for a professional. This fact was clearly demonstrated several years ago when researchersArizona State University asked a group of women runners to describe their workouts. According to these reports, women performed 3 light workouts per week, 1 medium intensity workout, and 1.5 high intensity workouts. But the data collected from the heart rate monitors that the researchers gave these women to monitor throughout the week showed something different. In fact, women are less than half of their training process were carried out in the low intensity zone, almost half in the moderate intensity zone and less than 9% in the high intensity zone.
Why do age group runners do less light intensity workouts than elite runners? I think mainly because age group runners run a lot less, so they naturally tend to speed up so that this kind of workout “counts”. The problem with this approach is that running at a moderately high pace (close tolactate threshold ) exponentially tires the sympathetic nervous system compared to running at an easy pace. Therefore, those who run in a similar intensity mode from day to day develop fatigue, which they are forced to experience throughout the entire training process, and which does not allow them to achieve the same efficiency as if they ran in the same volume, but slowly more. of the time.
One study of Spanish runners found that those who performed 80% of their workouts at an intensity below the lactate threshold, 10% at the lactate threshold, and 10% above the lactate threshold, significantly improved their competition time in 5 months. compared with those who performed the same training volume but in the ratio: 70% below the lactate threshold, 20% at the lactate threshold and 10% above the lactate threshold.
The distribution of training intensity among the more successful runners in this study - 80% low intensity, 10% moderate, 10% high - is optimal for most runners. Call this the “80/10/10 Rule” and compare it to the 45/45/10 exercise intensity distribution in the women in the study.Arizona State University which is the norm for age groups of runners. Correcting this imbalance is one of the simplest and most effective ways to help age-group runners improve their performance. So what can you do?
Solution # 1: Heart rate control
When I tell groups of runners that most of them run very fast too often, I get bewildered looks. Most runners assume that they are not training hard enough. I think that this is only partly true: it is necessary to run bOMore mileage, and on days of strenuous work, train harder, however, it would be much easier to cover this volume of workout if runners did light jogging for 80% of their workouts.
The problem is, most runners don't know what easy running means. Training with controlheart rate (HR ) would help solve this problem. The use of heart rate monitors in training allows athletes to objectively see the level physical activity... Once you've identified the appropriate heart rate training zones for yourself, you will always know how hard you are training.
The latest technology based on heart rate training offers a new solution to the problem of frequent intense training. Last year I started working with PEAR Sports, the company that developed the Square One device. The device effectively integrates heart rate monitoring and online coaching. During your workout, you listen to the coach's instructions using your headphones according to your heart rate zones. You can achieve an effective workout by pressing just one button and following the instructions of the trainer.
So why doesn't everyone work out with a heart rate monitor? Research shows that many athletes find heart rate zone training difficult to implement. Coaching experience may be needed to correct installation individual heart rate zones, creating a flexible plan based on heart rate zones and performing each workout correctly.
Solution # 2: Train with a coach
Aside from this last point, it shouldn't be difficult for a good coach to create a training plan according to the 80/10/10 rule. Your coach will define the appropriate training zones for you, create a flexible, personalized training plan, and make sure you do every workout correctly.
In addition, most coaches are not present with the runners at every workout to make sure they are done correctly. This achieves high level personal responsibility and self-discipline while working with a coach, especially if the relationship is mostly virtual. Remember that the athlete-coach relationship, like any other relationship, may or may not work. If you don't have a good relationship with the coaches in your city, you're out of luck.
Like everything else, it is possible that heart rate training and coaching are not for everyone. But I think that correct recommendations can help a large number of runners take the 80/10/10 rule into account and start reaping the benefits of low-intensity running. At the same time, the most important thing is to simply realize that you may be exercising too intensely too often and choose the best solution.
I run as best I can: why it's okay to run slowly
This article is the result of years of work by Jeff Godette, a running coach who works with the most by different people, from retirees to beginners. There are no scientific studies or impressive figures here - only the experience of a person who knows almost everything about running.
“When I first started working with the age group of runners and those looking to resume training, the biggest surprise to me was that people are completely insecure and, moreover, treat themselves with a huge amount of negativity. Almost every runner who joined the group stated, “I’m probably the slowest person you’ve ever trained,” or “You probably won’t run a slower runner like me.”
For them, all their personal achievements did not matter at all - almost all conversations began in a similar manner.
Unfortunately, I found out that behind last years little has changed. Many runners, both beginners and experienced athletes, are often shy about competing or registering on the forums. When I ask why, most say they are embarrassed by their own slowness.
I am writing this text to tell everyone that you are not slow, all your negativity and self-deprecation only keep you from reaching your true potential!
Of course, I understand that my text does not contain scientific research results or specific advice as in regular articles about running, but I will try to change your thinking. How you perceive yourself is more important than any workout.
The power of positive thinking
From a performance standpoint, your negative thoughts simply prevent you from reaching your potential. Thoughts that may seem completely harmless, thoughts like “I know I run slowly, but…” you program yourself to never run fast.
Countless Scientific research in sports psychology have proven the power of positive thinking. Athletes who start a workout or race with positive thoughts perform significantly better and better than those who do it with a negative attitude.
Reimagining your belief in yourself begins before your workout or race. If you lack self-confidence throughout the entire preparation period, then no amount of talking with yourself and trying to cheer yourself up will not cancel several weeks or even months of self-deprecation. Positive thinking starts with every second of your run.
I understand that it is difficult to change the perception of yourself and your own running ability right away, so here are some helpful tips:
Regardless of the speed, the main thing is that you run anyway
I know a secret about running. The feeling of satisfaction that you feel after a successful workout, or the frustration of a bad one, does not depend on your speed. This is the beauty of our sport.
There is no difference between someone who runs 5 km for the first time in 30 minutes and someone who runs the same distance for 16. They both worked hard and had the same problems.
This means that all runners are equally good, no matter what their speed is.
I ran 10 km in 29 minutes. I am still nervous because I was the last to run (in fact, there were only 2 US Champions running in front of me) and there are many more things I don’t know about running, but I know enough about bad training, injuries and unsuccessful competitions.
So there is no need to constantly think about how slow you are running. I run fast, but I face the same problems and fears. And all the runners collide.
There is always someone who runs faster
If you are not Usain Bolt, there will always be someone faster than you. Speed is a relative concept.
Do you run a kilometer in 12 or 15 minutes and feel embarrassed about it because many run faster than you? Here's a secret: all “fast” runners feel the same way.
Former pro runner Ryan Warrenburg recently told me how he hesitates to call himself the "elite" of running. Ryan runs 5 km 13 minutes 43 seconds is excellent result worthy of "elite" status. But do you know where his result is in the world? Beyond the top 500.
What's wrong with running "slow"?
OK, if I can't convince you that “slow” is just a matter of your attitude to the question, then I’ll ask: why does it matter at all?
Runners are the most welcoming and friendly community of athletes in the world. No runner has a problem running slower just with a friend. Remember this. It's cool to run next to a friend, even if you don't set Olympic records.
Second, regardless of your pace, you are cooler than nearly 80% of Americans. A study by the CDC found that less than 20% of Americans play sports, and more than a quarter of the US adult population does not spend any time on physical activity.
Speed is just a state of mind. Once you understand this, you will discover tremendous potential in yourself and will be able to do much more than you think you can.
And the next time you're afraid to go for a run or sign up for a running club because you feel like you're running too slowly, think about it, does it really matter? And enjoy your run. ”
