I’ve been running for 50+ years (2:27 marathon in late ‘70’s). A lot of this makes sense but don’t make it too much of a science. Bottom line; one long run/week, two interval days/week, rest and that’s it. If you don’t feel good running on a certain day, THAT’s when you run slow and make it a maintenance day. Have fun, be safe, use common sense. Listen to your body.

I first realised that I discovered my slow running pace when I went for an hour long jog for the first time. When I got back home I just stopped. I wasn’t tired, I wasn’t gasping for air. I was just like, “right I’m home now, time to stop.” I felt like I could have done the run again.

My zone 1 to 2 for me sometimes means brisk walking or jogging. I trust the process and know this is a journey; put my ego aside. In this extreme heat doing it on Treadmill give me control of the situation and I love using data, heart rate monitor.

Fortunately, I stumbled across ya'll at the beginning of my running journey at 59 yrs old. Now at 62 and following your advice on this and all the other aspects of running, I'm starting to see measurable results and besides that and more importantly, I have fallen in love with running. Thx for all you guys do!! Keep on keeping on!

omg, this video came in the right time! I got injured in the beginning of the year (I've been running for around a year now) and I'd never understood why because I really do care about resting enough and eating properly, but I had recently bought a smart watch to track my progress and I've noticed that I was always running on zone 4 or even 5. I don't suffer a lot while running, and I can even talk, so for me it was a big surprise!!! For about a month now I've been doing run walks, making sure my heart rate keeps between a certain range, and I was kinda sceptic about if it was going to help my heart get stronger and slow down, but watching the graphs generated from my runs and comparing them throughout time has left me completely shocked (and astonished) with the improvements I've been having. Of course, it's not a progress that will make me stop doing run walks (for now) and I keep questioning the process sometimes (mostly when I feel kinda low), but watching the data has been helping me to keep grounded and to believe that I'm getting better day after day. Love your videos!!!

I love running slow. Once per week i will speed up for a tempo or interval session. First time i entered a race i was amazed by how long ik could keep mij tempo high. Great feeling! Now everytime i do a slow session i am confident that it will contribute to a great result later on, whilst not having to push myself 5x per week. Definately recommend! Great channel Ben & Mary, greetings from the Netherlands

Brilliantly put together. Watched many videos but this one combined it all in one go....

Thank you for this info. Training for my first marathon atm and looking at running content really helps! 😁🏃🏽‍♀️

The best explanation of slow running I've seen so far. One reason why I never run with others is because my ego gets out of control otherwise. Another reason why I've not so far run in any races. I just like to be in my own zone when running.

Oh man, I've watched dozens of videos on this subject but this one really hit home. Thanks so much for the amazing content, it made me see (and understand) everything in a different light 🙌

Since slowing down my easy days, especially my long runs, I’m running faster than ever. I’m a huge fan of the slower running. My average heart rate has really come down too. It’s often in the 130’s or low 140’s which is spot on for my age 👌

Great video, 3 months ago I was 10 weeks out from my first half and knew I was nowhere near ready - I couldn’t run past 10k and most runs were all at threshold pace. I’d got so overwhelmed with looking at complex training plans so I just decided to keep it simple, ran 4 times a week super easy, walked if I was tired, got sone swimming in to help recovery and made sure I built my long easy run up to about 16k and once a week did one flat all out 5k. Didn’t focus on paces at all just on how I felt and loved the freedom of not being obsessed with times etc and I did my first half - it took 2 hours 30 mins but I got round it and I ran it all feeling ok - I’m now using the same principles to train for my next half - just putting a bit more structure into my harder paces so your tips here will help. It works!

Fantastic! Maybe the best video about this theme I’ve ever seen. Thank you both very much…

One year ago, I wasn't able to run 1 km - or even less that. Thanks to this channel and your training plans, I'll be on my first half marathon 2 weeks from now. I've been following your epic training plan from zero to marathon. Due to time restraints I don't know if I'll make it to the 42 km, but I've enjoyed a lot to train for this half marathon. I learned a lot about myself and my body on the process. Thanks for all the work you put in to create your content.

Thank you. This is what I really really needed. I’m struggling to take it easy. Some days I just want to run. But I’m really working to build up my base for bigger goals. Figure better to start good habits now before I go too far.

Great vid, basically sums up Huberman/Galpin, and Attias protocols for zone 2 and cardio training, i.e. pyramid model - wide base for zone 2, high peak to improve VO2, using HIIT or HIET.

Love this. I try and run slow 4 to 6 times a week and do a tempo run once a week. My body has felt so much better after I switched to slow running.

In the very beginning, she says "it's not based on pace or heart rate", which is absolutely not true. While it's not based on pace, it's most certainly based on heart rate, that's the whole point. The rest of her tips are spot on, being able to hold a conversation, feeling as though you're going too slow etc...As a cyclist, I've been training for years using the polarized method of training. 3 zones instead of 5 or 6. 80%-90% of your training should be in zone 1. Now on a bike with a power meter, you can use a power meter as well as a heart rate strap, but you should rely more on the heart rate because that's the whole point, staying below your lactate 1 threshold. Then the other 10%-20% of your training should be high intensity intervals, with very little time spent in zone 2, which is where most people spend their time whether it's running or cycling. So for me, I spend usually 4 days per week riding or running in zone 1, or my endurance heart rate zone. Then once or sometimes twice per week, I go out and do hard 30 second intervals with 30 second recoveries in zone 1. 8 or so of those and then a 10 minute recovery in zone 1 followed by another set of intervals. Dr Stephen Seiler invented the polarized method and there are numerous videos on KZfaq where he discusses how to train using this method. The top cyclists in the world use it, and so do most of the top runners. The problem with training using this method when it comes to cyclists is that you're probably not going to find anyone wanting to do it with you, because cyclists are usually ego-driven guys who always think they have to ride as fast as they can at all times. Maybe it's the same with runners? I only run by myself, so I wouldn't know.

Excellent advice and video too as always. A "problem" with running slow is that we are so tied to our watches and Garmin in particular give you"unproductive" or similar comments which discourage people. I know it shouldn't but it does

Can definitely relate to alot of the problems with trying to run slow, I'm a bigger guy and my slow run to keep my HR down is around 9:00/km one thing I'm having to learn is patience! Thank you for the tips ❤

Love you guys, thank you for your content, really helps massively!

Thanks for the video, great overall picture of the aerobic base running. For me it is fascinating to experience how my speed evolves with the same heart rate over time, this is just a fantastic display of how we as humans can train ourselves to achieve more. At the begiining the main problem was that my slow "gear" was just a little bit faster than my zone 2 pace and it required constant checking whether I'm still in zone 2, but after a couple of months somehow I am able to "sense" that I'm in zone 2 or not, it is really interesting how I can feel that I'm stepping over that line.

KZfaq suggested this video for me because I registered for a Disney Race and have been watching Disney Running videos. I am less than half way through your video and have added about 12 of your other videos to my watch later list. I am shocked that you don't have over 250k subscribers, your content is fantastic!!!!!!

Thank you for this fab video! I’ve just started running for about 11 weeks now and aiming for my first 5km in the summer! I’m defiantly having to remind myself to keep the ego to go fast in check! Great and very informative video!

Excellent video! All those little bits are so on the money! I don't know how many runs were shifted because I was running in a neighborhood with other runners out and about. Great stuff!

At 7:46 this guy has the neatest handwriting I have ever seen lol ...when he draws illustrations they are impeccable!

Nice video, as usual, thanks. I've been running, on and off, mostly on though, for the last 15 years and only started running by zones, using heart rate, this year. It's transformed my running and more importantly, my race times. I run far slower, more often, in my training sessions than ever before. :)

Simply fantastic points.

This is awesome insight. Thank you.

67 years and into running deeply. I know the theory of slow pace, but often fall in the traps. Now, currently injured (groin strain) MUST take it easy. Cannot run, but can do speed walking into zone 2 with 9min/km and yes feel guilty but better slow then nothing in this case, AND I can keep my aerobic base in tact. Thanks for all the advice.

Excellent video 😊

I only wish I could run in zone 2. I have to walk, and walk really slowly at that. Usually about an 18 minute Mile just to keep my heart rate low enough. It's really frustrating because I'm not a new runner, I don't drink caffeine, I get plenty of sleep and eat decently, I don't drink alcohol... I don't know what else to do and feel like giving up on heart rate training entirely. Also, I do mix up my runs with intervals and other speed work throughout the week but I had to stop wearing my heart rate monitor because my watch wouldn't stop buzzing telling me I'm outside of my appropriate range (using Matt Fitzgerald training plans from 80/20 Running).

Love Mary... she's very motivating 👊🏿👊🏿👊🏿👏👏👏 from West Africa Ghana 🥳🥳🥳🥳

Amazing video, thank you ❤

Glad u made this video. I feel like MAF adherents act really cultish and don’t want to hear anything other than about heart rate or magic 180 formulas, then when they fail at getting faster, they say “you worked too hard or “you have an undiagnosed injury”!!!” They have no understanding that aerobic system( specifically fat burning) takes years of training. You have to train both. Get a real coach like these two who have experience.

i needed this!

I just started this and I have faith in it for sure. Nature is very clever, don't force anything and get everything.

It’s taken me aro5 years to drop from 30 minutes to 25 minutes for a 5k and at times it seemed it wouldn’t happen. Over the last year I’ve done more slow running and added 20% as truly hard sessions and so far this year I’ve PB’d 5,10,15,20k plus a half marathon. My last target is to pb my trail marathon before my first ever road marathon in April 2024. Consistency and patience seem to be the key to being a runner for life.

No ego here. I am a 63 year old runner. Started running back in high school in the great 70’s! Been there done that! All it is about now is keeping the pace slow enough to finish the run.

I subscribed. Good stuff.

I have been running for coming up 3 years at new year and realised fairly quickly i needed to often run slower to get better. However its probably a little over a year that i got a HR monitor and really did it (somewhere near)properly and quite consistently. Last week i got some real pleasing evidence of the effects of this base training when i entered a half marathon pretty much at the deadline about 22 hours before the start. Hadn't done any specific HM training and not feeling particularly good and strong recently and definately feeling nowhere near where i was when i set my pb last october after a great training block.The only thing i did this time was a week of tapering (when the idea of of entering came into my thoughts)without the rest of a training block! I didn't pb but on a course of 520 ft of elevation got 1:43:30 pb was 1:42 on a pretty flat course, so pleasing to me as i think it proves i now have pretty good base fitness and shows it really works.

So relatable a car drives by or someone else who running and I pick up thr pace. It's so refreshing to hear because I thought I was the only one 😂made me laugh

Started running properly about a year ago aged 46 with a few Parkruns and then later in the year doing solid, slow sessions for my aerobic base. Have seen some clear improvement and Garmin has increased my VO2 Max from 39 up to 44 which is pretty pleasing. So I'm 100% in on the process. Am quite looking forward to doing a Parkrun again in order to measure my progress, first one was about 28:50 and most recent in about February was 24:50 so some great progress. Definitely think there's at least a minute to knock off there when I get back!

A High heat index has a significant factor on one's pulse and recovery for a given load workout.

very helpful stuff! Ego kicking in when encountering others - for sure! Interestingly though, now I've started understanding a bit more about running and the use of slow runs as part of your training, I've noticed that when I see people who are out running at a slow pace (when they look capable of much quicker), I actually think 'ahhhhh they're doing base training... they're no rank amateur! they get it!'. (one minor point to make about your slow pace bandwidth graph - the actual band'width' is actually reflected in the range of times on the y axis, rather than across the activity types on the x axis).

NewYork was warm last year and if you are living in the UK i am sure you will have plenty of times to practice in the cold.

Good info

Great information, it’s sounds silly but it does feel strange running slow. Go zone 2!

I’m running NYC this year to. Would be great for a meet and greet

Recovery the next day after runs is the key to results. Race training, 80% of the training week easy runs, -10- 20% tempo or interval workouts. Base build up workouts need to be all easy with a few strides added towards the end of the base build.

For years my training has been sporadic and inconsistent but over the last 6 months I've focused on 3 runs per week at an easy pace. My Garmin and Strava data is all heading in the right direction. Although the endurance and faster paces still need work I am happy with the progress. 4 weeks until this years Great North Run and whilst I know its going to be a challenge I'm just focusing on enjoying the day and getting round comfortably before I build again to other races next year.

Ego! that is my biggest downfall. The question always comes up about"well it's on Strava for all to see my speed. Now I do not worry about the postings. I now do slow runs at 7' per K and my fast run pace is at 5:35. I am able to keep this pace for 5K. I am 64. It is getting better.

Thank you❤

Excellent video! Running slow is something that I initially struggled with but I'm now adapting to and can really see the benefits. What is the app you used that showed your historical running data? Is that part of Training Peaks?

The Kinvara v12 also comes in grey, it's called the Kinvara Icon.

I would give anything to have a fitness room like yours.

Hi Ben. I struggled for ages trying to run slow, and I very nearly gave up because I was failing to see any benefit whatsoever....in fact all I achieved was getting slower 🥴 But then I started doing speed and strength sessions once or twice a week and in less than a month knocked 30 seconds off my Zone 2 pace. So yes it definitely works if you do it properly 😁

Iv been running slow and my word it has helped massivly!!! Every once a month i will do a ling run of 15k and keep running to the end. I can now do this because the slow running has trained mybody so well i can run and not feel exhausted afterwards also i speed train 3 times a week so i will run as fast as possible till im tired out and walk for abit wait for my heart to settle down and then speed run again All of this has helped me maintain a great speed when running long distance

It’s important to have a monitoring device to keep an eye out on heart rate so you stay in Zone 2. Factors like, environmental heat/humidity and incline will also affect heart rate outside of running pace.

I hope to get to meet up when you get to NYCM.

Extremely valuable content, thank you Ben ❤

Thanks.

It's the ego part of running slow that's tough after always trying to push myself in the past. Everybody passes me but now I care less and less everyday. I'm still getting my miles in and the injuries are way down.

I am definitely slow enough 🐌🤪

My issue currently is staying in Zone 2 while running in the heat. I guess I need to go even slower.

When it's 84 at sunrise with a 97 heat index, the slow run merely exposes me to the elements longer, and no amount of slowing down could compensate for the water loss and heat exposure. The watershed moment was when I was running 3 minutes slower than marathon pace, and at the 11 mile mark I ran out of water (2L), and returned home to find I had still lost 5 lbs. Just got back from Leadville. Running at 10,000 feet was so much easier than running in Houston heat.

Great video 👍. Running slow is definitely harder than it looks . Even when I think I’m running slow , it’s still faster than I would like . One quick question tho , is there a pace that an individual might become be less efficient ( in terms of running form etc )

I used to be the type that ran everything as fast as possible, but switched to doing low heart rate runs, with separate faster sessions. It took months to be able to stay in zone 2, and when I upgraded my watch in June, it adjusted my zones down not long after. I almost threw a toddler tantrum 🤣, but my watch was right, in the last few weeks my heart rate has dropped 5-10 beats, and now every pace is a bit easier.

I don’t ever run fast 😢, I just enjoy aerobic, scenic runs, hills ❤ heart rate 140-160 when I’m aerobic, I focus on breathing and not getting out of breath.

If I run any slower, I'd be in reverse 😂

First...thanks for all your EXCELLENT works. I live in Bangkok and recently go thru all your clips. Very sincere and useful information. I do race every week both road amd traill...Hope to see you around.

I found this helpful. The example of the African runners is reassuring.

Hi Ben and Mary Great videl, im keeping my easy runs in zone 2 but find im having to walk alot to keep in zone 2. Also running slow seems to affect my calf muscles they feel quite sore running at such a slow speed nonetheless i will contiue to run slow to build a strong base, im 66 years old started running 2 years ago and loving it got av10k this sunday in Paisley Scotland so will stretch the legs then...keep up the good work thanks 👍

After 2 marathons I tried some sort of MAF and it did work but not turn out as I wanted as my 3rd marathon was barely faster than the 2nd. But I learned that I had more in the tank at the end of the marathon. So I started at 10k training plan and improved my Half PB by about 15%. At the end of the day I like running fast but also enjoy an easy and comfortable run.

Definitely need to play the long game on the low heart rate / running slow game. I've seen some modest results over the past year (I started doing the 80/20 in Sept / Oct of last year). I think there is a lot of hype in regards to it with some oversells that you'll make huge jumps in your speed in a matter of months. It took me a month or two of solid frustration to dial in the zone 2 effort. I think simply doing the age grade thing is not terribly accurate, especially for seasoned / experienced athletes. I also think the heart rate ranges may be a little flawed for older, well-versed athletes as well - particularly over 50. I think it is another metric to use in my training and it certainly has its place to safely and effectively build up my mileage but it is the source of my speed these days? No definitely not. But fortunately with an abundance of mileage and a solid base, I am more capable these days of hitting my tougher days instead of bailing out 75% of the way through the workout (or worse not even bother doing the speed sessions). Cool video Ben.

People strive to get quicker to feel they are improving as a runner but the sweet sauce is learning to run slower for sure!! Not sure Bose breathing is for everyone but I can see it as a way of slowing you down for sure 😊

Great video. Was this video shot in Thailand?

Great video. It really surprised me to how how slow the elites run on easy runs. What I don't really understand, though, is whether that is just for recovery runs or if this is also for "regular" runs. I know that in my training plan, there are like 5 different paces that one should be running at on various days. But, I wonder if "regular" days (not just recovery days) should also be at an easy pace, too.

"Breathe through your nose"... Me, chronic allergy sufferer year round: 🤣 The rest of the tips for running slow, though: 👍

A perceived effort of 5 or 6 (of 10) for easy/base runs is too hard. Aim for 4 for base runs and 3 for long runs. 5 or 6 is tempo range.

I've just started taking up running, after years of lifting weights and worrying only about muscle hypertrophy. Now at 40 yrs old, i dont think I'll ever increase my 5k time considerably (its stuck at 30 minutes average) but i enjoy running so much, i dont care about time, as long as I'm running

For me its a little bit of an adventure. When I am in zone 2 i'm basically speed walking. I am trying to remember to trust the process as a 42 year old.

I've been into cycling for the past two years before adding some running. And yes it's true, we cannot only rely on high intensity (fast/hard) or low intensity (easy/slow) alone. It's about combination. Although from I've read the proportion should be 1:2 or 1:3 for high intensity vs low intensity.

I tried the run slow thing and all it did was make me slower!! My legs got used to it and I had to do a LOT of work to get my faster pace back!

I love that you shared that one of your slow speeds is 12 min / km (= 3 mph)! For you that was a 100k pace. But it helps my ego accept that that may be my current 1k pace. Do you have any opinions on interval training? I've heard good things about that in the past.

Ben how you look your historic heart rato data on TP? Love your content!

I start to run without any watch or phone to never know my pace, it helps going smoother. Just go for like a walk, slow is not the good word, it is more adequate pace or natural pace without pressure. Always looking at your watch, always have a eye at your pace is unhealthy and stress you out, you always have that little voice "i need to perform". It works for me, i do not know if it will match for everybody.

as a coach, coaching high school athletes, amen.

Today i ran 10km way to fast 🤦🏼‍♂️ I knew it since km 2 and didn’t change it because all runners around seemed so fast 🤷🏼‍♂️ thanks for the reminder 💪♥️

I need to admit that the KZfaq algorithm just suggested this video on my home feed and as a newbie runner, I enjoy checking out these types of tips videos but hang on, this pavement, and footpath scenes are just so familiar... those shots at riverside walk are also super familiar. Let me guess.....Do you guys stay here in Thailand? (I guess from those bike license plates.) Anyway, great video here. For some, it is just hard to admit that 'those paces or efforts' are just not slow enough.

For me it’s not generally ego that makes me go faster. Instead, it’s that I am trying to “get back faster”.

Last year i followed a Polar watch coach programme to get me to my first half marathon. That was very focused on z2 training and worked. I recently switched to Garmin and interestingly it suggests "Base" training at a pace that's really a low z3 effort for me. Do you find that Garmin "Base run" suggests something faster than z2 too? Good video and reminder to do my long runs slower and in z2

Great info as always! Around 10:14, you mention an app that gives you data around long term trends. What app do you use for that?

My slow run is just a fast walk lol. I just walk around a lot as my cardio, so far Im seeing results.

One of the best ways to run slow is try a course (I do 10 miles of trails) and try to get a new personal record of the LOWEST average HR. My PB is 10 miles with 1500' elevation gain with average HR of 117. My PB 10 mile highest average HR is 150. Dont try for a new max until you have come close to your minimum. Having a new low HR is the sign you have recovered from the hardest ever run.

I use the maffetone method on my 20km plus runs but go all out on my 5km run. It gives a good contrast with results for me.

Awesome vid as always 🙌🏽 quick question ❓ I seem to always stay in zone 1 for my recovery runs. Is this ok or would I benefit from getting up into zone 2 for a few?

In my running, idk what zone 1and 2 even are.....I completely pass them even in light running. All my runs are zone 3to5. My heart rate stays under 145i can run for long distance. Anything over 165-ish is my lactate threshold. I do get zone 1and 2 training on the bicycle though. On recovery days I get my lower heart rate training through cycling.

Hardest thing to teach newer runners is to celebrate small victories. 1st 5k to just finish, i’m always asked well. When can I do a 5K or 10k really faster? When can I run my first marathon and when I told the people after they just finished their first 5K just to finish that very minimum to try to do a marathon it would be like a year to get all depressed instead of just celebrating what they just accomplished.. so what I’m thinking about doing this one somebody comes to me in the very beginning let’s go for a run walk as much as they can handle for 5K then in three months down the line when they actually compete and get 5K they can see the progress. Don’t know if that’s Work. That’s just something in my mind.

I can run with my mouth closed well into (2/3) my 5k race pace Am a nose breather like i thought everyone naturally was until i saw videos of people saying you should nose breathe and thought it was a joke. The conversation thing is also not effective advice because i can talk during a tempo run and even have a convo. Basically ego and inexperience will make any nee runner run faster than they should with these tips. You trick yourself into thinking an 8-9min mole pace is your easy pace as you see intermediate runners along your routes do that, or you think at least that's fast enough to not make you look weird and you overwork yourself. Beginner runners need a simple concrete thing and i honestly believe if i had hear of heart rate training i would have progressed much faster. Its simple, just know which number not to go over and keep running at a pace that doesn't make you crows that number and you're good.