I begin a short series of articles for beginners on the types of running training. It will be especially useful to those who are trying to progress through direct approach: trying to run faster / longer each time. I’ll try to explain the basics in a concise and understandable language, and for those wishing to delve into scientific terms at the end of the article I post a list of sources. It will be tedious, but fast.
To begin with, we’ll deal with easy running: what is the complexity of this type of training for beginners, why do you need easy jogging, and how to choose the right pace for them.
Running workouts at a calm pace: how much, how, why?
Running at an easy pace should be 60-80% of the weekly mileage. The numbers are slightly different in different sources, but in any case, this is more than half of all volumes.
In addition to the usual light and recovery runs lasting from 20 minutes to 1.5 hours, a calm pace is used in the longest workouts, as well as during mandatory warm-ups and warm-ups.
What are the advantages base run?
The main goal of light running is the development of the aerobic system. The fact is that some physiological components of the body respond most effectively to low-intensity loads. Without delving into the capillary system, myoglobins and mitochondria, we can say that due to jogging at a steady pace, such important adaptations occur as:
- heart muscle strengthening
- improving blood supply to muscles
- improving the ability of cells of working muscles to process oxygen delivered by the cardiovascular system
- strengthening the musculoskeletal system and its preparation for more serious loads
All this helps to build a reliable base – the foundation for high-quality high-quality training.
How to choose a pace for running?
It is believed that the pace of light running usually lies in the range from 60 to 75% of the IPC, as Daniels states in his book, From 800 Meters to the Marathon. What kind of thing is this IPC, we will understand the following articles, but for now, the good news is that all the average calculations based on your results at different distances have already been made. You don’t have to go too deep into terrible terms, just use the calculator.
For example, for a runner with a current competitive result of 5k 25 minutes, the light pace will be between 6:20 – 6:43 min / km.
The disadvantage of this method is that the calculation does not take into account well-being, as well as external conditions at the time of training. If the street is +30 degrees, there is a headwind, and you are trying to climb uphill, then the estimated easy pace in practice can be very difficult. In this case, you need not be tied to the tempo figures, but to the pulse readings or sensations.
The average theory says that light running is 65-75% of the maximum heart rate, and recovery is 60-70%. But it is better to individually determine your heart rate zones. Easy pace is 1-2 zones, recovery – 1 zone.
For recovery running, it is better to forget about the pace and run strictly on the pulse. Usually on such runs, I display only the heart rate on the watch screen and try to keep it within. It turns out a pensioner jog, but after such a training, the heaviness in the legs goes away, and the well-being becomes noticeably better than before. This works especially clearly the day after a marathon or heavy high-speed work.
Another way is to focus on the sensations. The optimal rate of easy running is the so-called conversational, in which you can speak in sentences, do not suffocate, do not pant and do not take sharp breaths. The breath is calm, running without stress.
It makes sense to use all 3 methods: to know your estimated pace of easy running, take into account the pulse and listen to the sensations. With experience, a decrease in novice ambitions and the desire to kill at every training session, there are enough sensations.
Easy running: we focus on the calculated pace, pulse and sensations
What is the difficulty of base run?
Oddly enough, it is with jogging at an slow pace that most often arise problems for slightly advanced beginners who have already learned to run 5-10 km and want to develop.
It would seem that here is complicated – run yourself at a calm pace and have fun. However, many make a standard mistake: they run too fast. Instead of the planned load of low intensity, a medium-intensity training is obtained that gives a pleasant feeling of fatigue and self-satisfaction. However, progress from such trainings will only be at the very initial level.
Slow jogging – relaxation and personal time
Here are some basic psychological traps:
- running at a slow pace won’t help me get faster
Each workout should have a specific goal. Any sensible plan includes a combination of development work and low-intensity loads. If in doubt, read any smart book on long-distance running: all the effective training methods have already been invented and run in before us.
In addition, a too fast pace on an easy run usually leads to the fact that the next difficult workout cannot be completed qualitatively, and hello, the “gray zone”.
- running at a quiet pace is boring
As for me, light jogging is personal time in its purest form, without the intrusive background of high-speed work in the form of “bear it” and “why do I need this masochism”. You can calmly think about anything or just relax and watch. If you’re so bored in your own company, there are other options: listen to music or audio books, run with someone and to communicate. Also from my favorite: jogging excursions along new and old routes, as well as exercises on running techniques, which also fit well into a similar format.
- Someone will see me with a shameful pace for 7 minutes, but I also need to overtake that guy
This, of course, is terrible. But a good reason to pump the skill to think less about what others will think about you and to keep your target pace in any circumstances is useful both in competitions and in life.