Low Intensity Running

golfbrew_matt

I am currently reading a book that advocates running 80% of the time at low intensity and 20% at medium to high intensity. When I used the information in the book (and a heart rate monitor) I figured that I was doing most of my running at medium to high intensity. Running at low intensity for me means keeping my HR under 155 beats per minute, which means slowing down one to two minutes per mile. I've only been doing this for a few days so I have no idea if it will help me out or not, but I have noticed that I feel much better after my runs and have started to easily up my mileage per day/week. I'm just wondering if anyone else has any experience with changing from medium/high intensity to more low intensity training and how their running changed after this change?

PaytraB

I find that the more I slow down, the more mileage I can comfortably run. Over time, the longer distances become the norm and I run faster. Then, when/if I want to increase my mileage again, I slow down again.
Slowing down is a good training tool for adding mileage or for those days when you're just not as energetic as normal. It makes for a relaxing, enjoyable run.

BrianSharpe

That's one of the worst kept secrets in running......slow down! Most of your runs should be at a pace at which you can speak in full sentences / carry on a conversation if you're using perceived effort as your guide.

You can build more distance and reduce the chance of injuring yourself.

Took me a few years to figure it out but it works. (another good source of suggested paces etc is McMillan Running mcmillanrunning.com/http://)

golfbrew_matt

Thanks for the responses. I never realized how hard I was running before and how much better it feels to run slower. I never liked wearing a heart rate monitor before, but it has been very helpful in forcing me to slow down, especially up hills. You both are correct, too, in that it seems pretty easy to add mileage now that I've slowed down.