What If You Can’t Even Run Slow
Slow, easy running is the foundation of any running program, whether you’re looking to beat your race time or just want to give your heart a little boost. Here we have detailed the benefits , as well as tips on how to stick to your chosen pace . But what if you just can’t run that slow?
We’re assuming you went through the process where you took the advice and tried to run slower – you know to take smaller steps, stop looking at your watch and switch to an audiobook, or try to enjoy the scenery. But maybe you still can’t run for more than a few minutes without getting out of breath. If this is you, there are a few more things to keep in mind.
Brisk walking can build the same fitness as running
The advantage of slow running is that it hits the optimal level of effort: hard enough to push your heart and muscles to adapt, but light enough that you can do most of the work without fatigue. If your heart rate zones are properly calibrated , this is roughly zone 2; if you are groping, this is a pace at which you can easily speak in full sentences.
Here’s what’s interesting: Any way you can get into zone 2 still gives you those zone 2 benefits. For example, you can hop on a spin bike or elliptical for a zone 2 workout. And if you want to train outdoors, but If you can’t stay in zone 2 while jogging, a brisk walk will do.
Remember, no matter what you believe is a 5k couch , walking is not the opposite of running. It’s just a slightly less intense version of the same thing. So if you’re trying to keep your heart rate around 70% of your max, and a light jog raises it to 80%, you can do some or all of your “run” as a walk.
It may need to be faster than your usual walking pace. Most of us switch from walking to jogging at 4 mph (or about a 15 minute mile), so if you’re on a treadmill try setting it to 3.5-4 mph and see if you can reach this speed. 70% or level of conversational but still working effort. Walking uphill or walking with a weighted vest or backpack (sometimes called rocking) can be another way to increase the intensity of your walking.
be patient
Over time, you will develop sufficient walking aerobic fitness so that one day an easy run will actually feel easy. It’s okay if you don’t reach this level in a few weeks; for some of us it takes months. If you invest in work, you will get there.
In the meantime, how will your workouts look like? Here are a few options that are all correct, good and okay:
- Do whole workouts that only consist of walking . This 12-3-30 viral workout is actually very good for this, but be sure to adjust the settings to suit your current fitness level.
- Combine walking and running . A 5K couch is fine if you like it, but you can also set your own run/walk intervals depending on how you feel.
- Don’t beat yourself up if you realize you’re going too fast . Just slow down and walk around a bit. You didn’t mess up your workout or anything like that.
- Sometimes run fast ! Monitoring pace in zone 2 is a lot of mental work, even if it’s not physically tiring. Every once in a while, you can give your brain a break by letting your feet have some fun. Do a few sprint intervals or an entire high-speed run. Just don’t do all your runs this way.
When you start, you can start at the top of this list, walking more than running. But all options are valid. Whatever you choose, as long as you stick with it, you’ll build your fitness to run slowly and eventually run really easy.