One of the main types of running load is slow running. It improves heart function, increases stroke volume, increases the number of capillaries in the body and improves oxygen exchange. In addition, it is excellent as a recovery load and load for warming up the body. More on this in our today's article.
What is slow running
Slow running is essentially running at such an intensity at which the heart reaches its maximum stroke volume, that is, it pumps the maximum possible amount of blood in one stroke. If the intensity is increased further, then this stroke volume will not change. Only the pulse will rise.
On average, this level is achieved with a heart rate of 120-145 beats per minute or 60-80 percent of the maximum. If the pulse is raised higher, the stroke volume will remain unchanged. If you run more slowly, the stroke volume will not reach its maximum.
Studies have shown that running slowly contributes to an increase in this very stroke volume. And the more blood the heart pumps in one beat, the slower it will have to beat, at the same intensity level. That is, your heart rate will gradually decrease at the same rate. Or, at the same heart rate, your pace will increase.
In addition to increasing the stroke volume, slow running helps to increase the number and size of mitochondria. Mitochondria are cells that convert oxygen and carbohydrates or fats into the energy we need - ATP. The more mitochondria there are, the better the process of energy processing takes place, and therefore the running becomes more efficient.
The third positive effect of slow running on the body is an increase in the number of capillaries in the body. As you know, blood performs a transport function. Glycogen, fats, oxygen and other enzymes are delivered to the muscles by capillaries. Accordingly, the better developed the capillary system in the body, the better nutrients are supplied to the muscles. And running also becomes more efficient due to this.
How long should you run at a slow pace
Regardless of the training cycle, once a week, in addition to the recovery weeks, you must do the longest race. Ideally, its duration should be in the region of 2-2.5 hours for half marathon and marathon, and in the region of 2 hours for 3, 5 and 10 km. Studies have shown that an increase in the number of mitochondria occurs best of all when the duration of a slow run is 2-2.5 hours. A shorter duration also has an effect, but noticeably less. At the same time, not many are capable of running for 2 hours at each workout, except for overwork it will not give anything. Therefore, one long-term per week is the most optimal. If you still can't run for 2 hours without stopping, then start at the distance you can and gradually work up to 2-2.5 hours, increasing the duration of the long run by 5-10 minutes every week.
Another cross a week is a 30-40 minute recovery cross. That is, its pace is also slow, but the duration will be the shortest. Running less than 30 minutes has very little effect. Therefore, even the lightest cross must be done for at least half an hour.
The rest of the runs, if you have them in the program, it is best to run in the middle range between your longest and shortest. For example, if your longest is 1.5 hours and the shortest is 30 minutes. This means that the remaining 2-3 crosses per week will last about an hour.
If your longest is 2.5 hours, the shortest is 30 minutes, then the rest of the runs should be in the region of 12-15 km or 1.5 hours. In this case, you can vary, say, from 5 crosses per week, one long 2.5 hours, one short 30 minutes. One medium duration, 1 hour 40 - 1 hour 50 minutes. One for about an hour and one for about an hour and a half.
That is, the range between the longest and the shortest makes it possible to vary. But you shouldn't go beyond the range.
