For both a higher-ranker and a higher-run athlete - sometimes called Zone Training 2-I Basic method That supports patience, fat burning fat, restoration, and injury protection.
So, running slow work really? Yes, and this is why this is the reason.
This article discovered the scientist behind slowly, physical benefits, and how to linked into your gym.
What is a slow run?
Run slowly Refers to the run Low to moderate modernityTypically at the pace:
- Emotion Comfortable
- Allow Conversation
- Make your heart in Zone 2 (About 60-70% of your High Heart Ration)
It is not about Pace- It's about Attempt And Train your body.
"You should complete a slow feeling that you can continue to go anymore." - American Sports College (ACSM)
Important benefits of slow running
1. Generate avoy
Run slowly improving body capacity:
- Send oxygen Muscle work
- More developed mitochondria (Power production structure in the cells)
- Enhance Capillary's density For better blood circulation
Scientific understanding: Published study in Border in Physiology (2018) Show that submaximal patience training Aerobic efficiencyEspecially when practically executed over 4-12 weeks.
2. Enhances fat burning
Run your trains to:
- Burn Fat is the primary source of fuel
- Spray down Glycogen muscle For high effort
- Update Flexibility in digestionWhich supports the operation and loss of fat
Note: The peak of the fat in moderation (~ 65% vo-Max), the most suitable for the effective fat burning (Brooks & Mercier, 1994).
.. Reduce injury risk
Not as if sprinting or intervalals, running slow:
- Less stir sites Joints, muscles, and tendons
- Promote Active recovery
- Allow Sustainable volume
This makes it fit for:
- Who
- Adult
- Rehab the patient
4. Improve recovery and consistency
Running slowly is less taxed in nervous, let's:
- Faster Recovery between the more difficult parts
- More than Training frequency and accumulation of difficulty
- Update Mental breaks And Advertising reform Go to the normal
.. supporting the operation in racing and speed
Paradoxically, running slow Help you get faster By creating a machine behind a high effort.
Elite runners do 70-80% of their weekly number of weeks at a simple paceFollow 120/20 rulesWhich is the state:
- 80% of the training Should have a low force
- 20% of the training Should be moderate to high strength
Education: Seer & Kjeland (2006) has concluded that the athletes endured more operations with polar operations
Zone 2 Running 2 How?
Zone 2 (Brouble) Feel:
- Easy breathing
- Sweat
- Conventional conversation
- About 5-6 from 10 In the RPE (rates of a recognized size)
Recipe to evaluate 2 heart rates:
(220 - Age) × 0.60 to 0.70
For example, 40 years old will be aim the heart rate of 108-126 BPM.
Running slow versus: significant differences
| Federal | Run slowly | Running fast |
|---|---|---|
| Intensity | Low to moderate (Zone 2) | High (4-5 zone) |
| Fuel source | Main fat | the main glycogen |
| Pressure in connection | Lower | Higher |
| Time Recovery | Dish | Frontier |
| Purpose | Create a base, burning fat, reduce fatigue | Improve speed, power, preparation of races |
How to include Run slowly into your normal
Who
- 3-4 days per week Of 20-40 minutes jogging or late walk
- Concentrate BuildingsNot a pace
Moderate to advance
- Use a slow run:
- Basic buildings
- Recovery
- Long run (1-2x / week at easy pace)
Training destination
Follow progress by Tracking pace at the same heart rate. As better air exercises, you will run faster in the same simple efforts - your mark is progressing.
General tales on slow running
| Anger | Reality |
|---|---|
| "It's too easy to be effective." | Low violence training construction of the air base Fuel speed |
| "You must run fast to burn fat." | Fat is effectively used Moderate strength |
| "Running is only for beginners." | Elite runners use slow running for 80% of their miles |
Summary
Yes, Run the slow working absolutely- Not just for beginners, but for anyone serious about updating Patience, health in the flour system, and long-term strength. It enhances fat burning, supporting restoration, and laid the basis for many efforts. Whether you practice rain for competition or just try to be healthy, slow running should be The key ingredient of your weekly training.
Scientific references
- Brooks G, Mercier J. Merbhydrate balance and utilization lipid during the exercise: "crossover" concept ". J Apsiol. 1994; 76 (6): 2253-2261. https://1.1.1152/jappl.1994.76.66.6.6.6.6.6.6.6.6.2253
- Seeer S, Kjerland Gø. Distribute Training Training in Elite Patience: Is there evidence for the best "distribution"? Scand J med Sports sport. 2006; 16 (1): 49-56. https://doi.org/10.1111/j.111/J.1600-0838.2004.004.0041.x
- Esteve-Lanao J, et al. The effects of spreading the intensity of training on the display of high endurance rating. J strength. 2007; 21 (3): 943-949.
- American Sports University. ACSM advice for exercising test and prescriptions, 11 ed.
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