People who think about how to run correctly, first of all think about form. But even if you're sure your body is aligned, what about speed? You probably had no idea that not only does running too fast not help you improve your athletic performance, it holds you back.
ContentHow to run correctly: run slower Why running fast can hurt your goals: it's bad for your health “Easy” does not mean “lazy”
Physiotherapist and running coach Victoria Székely talks about the need to slow down on Instagram. Yes, you absolutely do not need to run so often and so fast. WomanEL will explain why.
How to Run Properly: Run Slower
Szekely says the benefits of slowing down can be enormous, including reduced recovery time, reduced risk of injury, and actually increased speed during planned fast runs.
In a recent post, she quoted coach Chris Johnson as saying, “80% of runners run at 80% intensity 80% of the time. And that’s why 80% of runners get injured.”
A new study by researchers at the University of Gothenburg found that almost half of the recreational runners studied suffered an injury within a year, with the most common problems affecting the knee (accounting for 27% of all injuries) and the Achilles tendon/calf area (25% of injuries). ). They also found that if you've had a previous injury, you're almost twice as likely to have a running-related injury again than a runner without a previous injury.
Why running fast can damage your goals: it's unhealthy
Dr. Székely says: “Many runners think that if they don't run hard, they haven't done anything – that running hasn't been effective. What’s the point of running easy and doing something that doesn’t seem difficult?” This is true for many of us who are used to working through pain and tend to exercise more intensely.
But the British Medical Journal warned back in 2012 that running too far, too fast and for too long can harm our hearts. .
And while we're not saying that running “hard” on every run will damage your heart, there are some definite reasons to slow down. If you want to be a good runner, light runs will help you recover better from harder workouts.
Easy does not mean lazy
Slow running should make up 80% of your workout, Source: freepik.com
One of the main benefits of easy running is the ability to add variety to your running schedule. Székely warns that you won't reach your full potential if you run hard every day. Alternate between fast and slow running to gradually build strength.
So, what does “easy” running actually mean? As with all things running, it all comes down to your perceived energy intensity—what feels easy to you. Your easy run may be someone else's fast pace. You should be training at up to 4/10ths of your maximum.
Running much slower means you have a chance to improve your form. You can square your shoulders, lift your legs, shorten your stride, enjoy the views around you, breathe easier.
Dr. Székely says the 80/20 rule applies to easy and hard runs: 80% of your weekly mileage should be easy and only 20% are more difficult.
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