Each of the novice contestants and elite athletes is called slow running – sometimes District 2 training– he Establishment method This supports endurance, metabolism of fats, recovery, and prevention of injuries.
Does slow run really work? Yes, and for this reason.
This article explores the flag behind slow running, its physiological benefits, and how it effectively integrates it into the fitness routine.
What is slow running?
Slow running It indicates running in Low to moderate intensityUsually at the pace:
- Feel comfortable
- It allows conversation
- Maintains heart rate Region 2 (About 60-70 % of the maximum heart rate)
It is not about speed – it is about an effort and Training your body at a distance.
“It should finish the slow feeling of running as if it could last longer.” – American College of Sports Medicine (ACSM)
The main benefits of slow operation
1. It builds air endurance
Running slowly improves the body’s ability to:
- Delivery of oxygen To make muscles
- Developed Mitochondria (Energy -producing structures)
- Improved The density of capillaries To improve blood flow
Scientific insight: A study published in Borders in physiology (2018) It has been shown that endurance training is increasing Aerobic competenceEspecially when it is constantly doing more than 4-12 weeks.
2. It enhances fat metabolism
Slow running your body is trained on:
- Burn Fat as a basic source of fuel
- additional Muscle glycogen For the efforts of the upper density
- Improved MetabolismWhich supports performance and fat loss
Note: Fosmaces of fat oxidation in moderate severity (~ 65 % vo₂ max), making slow running perfect for burning effective fat (Brooks & Mercier, 1994).
3. Reduces the risk of infection
Unlike running or aggressive time, slow running:
- It puts less pressure on Joints, muscles and tendons
- Enhance Active recovery
- Support Sustainable training volume
This makes it perfect for:
- Beginners
- the elderly
- Rehabilitation patients
4. It improves recovery and consistency
Slow operation is less tax on the nervous system, which allows:
- faster Recovery between the most difficult sessions
- greater Training frequency and miles accumulation
- to improve Mental relaxation and Commitment To the routine
5. Supports performance in the race and speed of work
One of the paradoxes is slow running It helps you get faster By building the engine behind high -density efforts.
Elite runners do 70-80 % of the weekly miles at an easy paceafter 80/20 ruleWhich states:
- 80 % of training It should be low -density
- 20 % of training It should be moderate to high intensity
Tickets: Seiler & Kjerland (2006) concluded that endurance athletes improve performance through polarized training (mostly slowly, some fast) are only moderate density procedures.
What feels the operation of District 2?
District 2 (Air District) feels:
- Easy breathing
- Light
- Comfortable conversation
- around 5-6 of 10 On the RPE scale (perceived effort)
A formula for estimating region 2 heart rate:
(220 – Age) x 0.60 to 0.70
For example, 40 -year -old will aim at the heart rate from 108 to 126 bytes per minute.
Slow operation for fast operation: main differences
| face | Slow running | Fast running |
|---|---|---|
| intensity | Low to moderate (region 2) | High (regions 4-5) |
| Fuel | The fat is primarily | In the first place, glycogen |
| Tension on the joints | minimum | higher |
| Recover time | Short | Taller |
| very | Building base, burning fat, reducing fatigue | Improving speed, energy, preparatory race |
How to combine slow running into your routine
Beginners
- 3-4 days a week From 20 to 40 minutes slow running or walking
- focus on HabitAnd not speed
Intermediate
- Use slow stages as follows:
- Base building sessions
- Retailing the recovery
- Long runs (1-2x/week at an easy pace)
Training advice
Follow progress by Monitor the pace at the same heart rate. With the improvement of aerobic fitness, you will run faster with the same easy effort – a sign of your adaptation progress.
Common myths about slow running
| myth | reality |
|---|---|
| “It is very easy to be effective.” | Low -density training builds the air base Fuel |
| “You have to run quickly to burn fat.” | Fat is used more efficiently in Moderate |
| “Slow running for beginners only.” | The elite contestants use slow strides 80 % of the number of kilometers |
conclusion
Yes, Slow operation works completelyNot only for beginners, but for anyone serious about improvement Stopping, metabolic health, long -term fitness. It promotes fat burning, supports recovery, and sets the foundation for more intense efforts. Whether you are training for a race or just trying to stay in good health, it should be slow running The main component in your weekly training.
Scientific references
- Brooks Ga, Mercier J J Appl Physiol. 1994; 76 (6): 2253-2261. https://doi.org/10.1152/jappl.1994.76.6.2253
- SEILER S, Kjerland G. Determining the amount of training density for athletes from the elite endurance: Is there evidence of the “optimal” distribution? Scand J Med Sci SPORTS. 2006; 16 (1): 49-56. https://doi.org/10.1111/1600-0838.2004.00418.x
- Esteve-Lanao J, and others. The effect of distributing the intensity of training on the performance of the contestants in the endurance high training. J Cody Power accuracy. 2007; 21 (3): 943-949.
- The American College of Sports Medicine. ACSM instructions for testing and describing the exercise, eleventh edition.
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