Most Runners Are Training Too Hard. Do You Need to Do More Low-Intensity Cardio?

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Slow down to get faster. 🤔

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23.1.2020

Slow down to get faster. 🤔

Experts advise on how to dial down your exercise intensity to improve your race performance and results.

max heart rate , according to Fitzgerald. However, in people who are newer to endurance exercise, it can be at a much lower heart rate. Once you hit VT1, you’re no longer able to chat comfortably, but can still string together a few words and short sentences, explains Carl Foster, Ph.D. , director of the Human Performance Laboratory at the University of Wisconsin–La Crosse. At the second ventilatory threshold (VT2)—a.k.a. anaerobic threshold or lactate threshold—lactate begins to accumulate in the blood much more quickly, and your breathing becomes rapid. This typically occurs around 85 to 95 percent of max heart rate. But again, the more aerobically trained you are, the higher than heart rate will be when you do cross VT2. Once you do, talking is close to impossible and exercise duration will decrease—your body just can’t sustain it very long, Foster says. [Smash your goals with a , designed for any speed and any distance.] Benefits of Low-Intensity, Steady-State Cardio (LISS Cardio) By definition, if you’re in it to win it (or set a PR), your race pace is going to be high-intensity. A shorter race like a 5K might have you at around 95 percent of your max heart rate, Hamilton says, while a 10K might have you at about 90 percent and a would be roughly 85 percent. That raises the question: Why train at a lower intensity? By doing so, you’ll actually build up your aerobic capacity, which allows your body to break down carbs and fat into energy, strengthen your slow-twitch muscles (which fire during sustained efforts), and transport oxygen more effectively. What’s more, Foster explains, your ability to store glycogen (carbs in the liver and muscles) increases. “If you are doing a long run every two to three days [as opposed to something more intense], your fuel tank gets bigger,” Foster says. And then, once your body does run out of glycogen, it more efficiently turns to fat for fuel to keep you from hitting the wall. Not to be overlooked, however, are the mental benefits of low-intensity, long-duration exercise. “The brain adapts to exercise more than any other organ in the body does,” Fitzgerald says. After all, at a certain point, endurance is as much—if not more—mental than it is physical. How to Up Your Low-Intensity Work Most coaches recommend that endurance athletes, no matter their level of competition, should perform 70 to 80 percent of their training below their VT1, 5 to 10 percent between VT1 and VT2, and a max of 20 percent of above VT2, says Foster. Previous Read more: Runner's World

Yep! It really helped me when I switched to 25/75, with 25% intense running and the rest at easy/normal or slow rate to boost the mileage. Can recommend ukrunchat limpeh78 slow down Daveytray

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