It might seem counterintuitive, but hear us out.
call for a combo of speed runs and longer, slower runs to prep for distance races, from 5Ks all the way up to marathons. And while it might be tempting to add some urgency to every run you go on , if you really want to shave seconds or minutes off your finish time, you need to run slowly.First, let’s establish what "slow" means.
"Slow" is a relative term. For the most part, a slow run should have you chugging along steadily at a low to moderate intensity level. If you were to categorize your exertion, it would fall at about a 6 on a scale of 1 to 10, Andrew Kalley, founder ofKalley notes that your heart rate should stay below 145 beats per minute, ideally right around 135. If you don’t use aand want to just check your pulse, that’s a little over two beats per second.
Running relies on your aerobic system, which uses oxygen to tap into your body’s fat and carbohydrate stores for energy. The ratio of fat to carbs changes depending on your intensity, though. "[Slow] running is what’s going to help you [utilize your fat stores] for energy,", senior exercise physiologist at NYU Langone Sports Performance Center, tells SELF.
The slower you go, the greater percentage of your fuel comes from fat—and that’s beneficial when you’re training for an endurance race. "You want to prioritize fat as the main source of energy to sustain longer bouts of training," Milton adds. Fat takes longer to break down and is therefore a longer-lasting source of fuel than glycogen , which is what our bodies turn to inSlow runs also ease your body into the stresses of running so that you don’t end up hurting yourself.
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