How To Get Better At Running?

A simple question with a complex answer. Everyone you speak to will have a different perspective on this and will have different opinions on the exact way to improve your running. But there are a number of common things which any coach will say. Now lets go through them

Making sense of easy running?

Easy running, is one of the simplest things in running which coaches an “experts” try and overcomplicate. However, it is as simple as it sounds. Run Easy!

What does this mean?

Running at an easy pace can often be overcomplicated. Some people suggest running at a talking pace, others suggest running in zone 2, and others suggest running below 140 BPM.

For beginner runners, the first question they may have is: what is zone 2? What is BPM?

Let's simplify things. We can define "easy running" as running at a pace that doesn't put excessive strain on your muscles, lungs, or heart.

Excessive strain refers to pushing those parts of your body harder than they can handle. In other words, easy running means not pushing your muscles, heart, or lungs too hard.

So, how can you tell if you're pushing your body too hard? The simple test is to assess yourself while you're running. Ask yourself: how do I feel? Am I breathing heavily? Do I feel relaxed? Can I hold a conversation at this pace?

If you're barely breathing, feeling relaxed, and able to hold a conversation easily, that's great! You're doing easy running!

Please note: this is the easiest way to measure easy running? If you would like to learn more about easy running please reply back and we can discuss your approach to easy running 😄

What are the benefits?

There are countless benefits to easy running. Again, this is an area where people tend to overcomplicate things.

Lets make it simple:

1. Easy running reduces the strain on your muscles, lungs, and heart.

2. As a result, you can train more frequently and consistently.

3. This allows for improved performance.

And that's it! It really is that simple.

How much easy running should I do?

In a TedTalk by Dr. Seiler on how "normal people" can train like the world's best endurance athletes, he mentions how much time professional athletes spend in each training zone. To summarise, the majority of professional training is spent at an easy pace.

I would recommend that approximately 80% of your running should be done at an easy pace.

Who should do easy running?

EVERYONE!

Every runner I coach and every runner I know who takes the sport seriously follows the 80/20 rule of spending 80% of their time in low-intensity runs. It's important to note that even if you're a 100m runner, you should still spend time doing easy, low-intensity runs.

If you want to learn more about the science behind why short-distance runners do low-intensity runs, feel free to contact me!

The accountability mirror 🪞

5 week 3 days until Melbourne Marathon! But who is counting anyways!

Monday: 6.6 recovery

Tuesday: Rest day

Wednesday: 10km Base

Thursday: 10km Base

Friday: 12km Tempo + 2km up & down

Saturday: Rest day

Sunday: Long run 33.54

Total distance: 74.4km

Total Time: 6 hours 37 minutes

That is it for this week!

hope you all have a good day!

Thanks 🙏

Arthur ⚙️

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