www.run4prs.com Slowing down can be challenging for runners. Most people have seen the extreme fitness ‘no pain no gain’ side of things. When we begin running, we often think that if we aren’t in the pain cave or really pushing it, that our efforts are not going to simulate change. However, running is a unique sport in that way. Our aerobic system is actually developed at lower intensities EASY RUNNING BASED ON HR: Why this is not ideal What is ‘zone 2 work’ How to calculate max HR & your ‘zone 2 HR’ MAF Method: what this is & how to calculate HR off this method Limitations to the HR method Wrist HR monitors are not accurate Medications/stress/sleep impact HR HR zones people get using 220-age are often incorrect READ ARTICLE HERE: https://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/ EASY RUNNING BASED ON PACES: Can be a good guide Jack Daniels Approach: Watch his video on easy running: https://www.youtube.com/watch?v=veAQ73OJdwY Easy 60% of effort/vo2max 65% of HR. As you run harder your HR goes up but your stroke volume, the force of contraction plateaus around that 60% of your HR. Inside muscle fibers, contain mitochondria, blood supply provides oxygen which gives us fuel and energy VDOT calculator gives a small window for a pace range, but you can/should go even slower on some days. Think of his range as the ‘speed limit’ for easy running If you are able to still hit workout days consistency you are in the right easy zone VIDEO SUMMARY: Heart muscle gets stronger Stroke volume maxes out at 60% max HR… Heart is beating as hard as it’s every going to beat at 60% max HR—> 120BPM ( Mitochondria increase in size You can run easy for longer and easier on the muscular skeltoal system. On our IG page we often reference 2-4 min per mile slower than 5k pace or 1-3 min per mile slower than marathon pace. The idea is that you go significantly slower than race pace. Most people need to go slower on easy days not faster Can easy days be too easy? https://www.youtube.com/watch?v=ixTO4dtSLGU Make sure you have good mechanics EASY RUNNING BASED ON EFFORT: ideal end point for runners Running Based on effort This method really only works if you have an understanding of how easy running should feel by using either the HR method or running off pace for a number of months/years Running based on effort allows you to listen to your body to adjust the pace on the fly THINGS THAT HELP YOU SLOW DOWN Doing hard workout days for 20% of weekly milage Running enough mileage Running with slower people Not listening to music Not looking at your watch Trying to breathe out of your nose on