Run run but you can’t improve your running despite training. And the more you don’t find satisfaction, the more you train, always on the edge of frustration. The reason is simpler than you think and most likely it’s because you’re trying too hard. That is, you always end up in the dreaded Zone 3 plateau. That is, in the gray area of running training.
Can’t Get Better at Running Despite Training? Here’s Why
If you want to reach your true running potential, and make real improvements, you have to get out of this stalemate, that is, avoid overtraining. Because the reason you can’t get better at running despite your training is because you’re probably trying too hard and not running slow enough.
To improve your running you have to run slowly
Il The secret to getting better at running is that you have to learn to run slowly.that is, slow down to go faster. This is the real secret. Which then means training in the right running zones.
For runners in fact There’s nothing better than a slow run in Zone 2. Many runners eliminate Zone 2 work in favor of Zone 3 work, because they fall into the trap that running harder more often will lead to better results. However, Zone 3 work is above aerobic pace and has some lactate response, meaning it is not hard enough to elicit a desirable physical adaptation, but is too hard to allow for daily recovery. If you want to know What is Zone 2 training for running?read here.
Consistently pushing yourself into Zone 3, day after day, is arunner’s habit with little time availablewhere mileage and average pace are the only elements that validate the training. This athlete can often find himself in a situation of stagnation and wondering how he could have worked so hard to achieve so little. As already mentioned, Continuous work in Zone 3 does not allow for sufficient recovery and puts the athlete in a state of constant fatigue. It’s no wonder you feel “stoned”! So, how can we get out of this stalemate and get back to achieving significant results? In the meantime, you can read What is Zone 3 training and why is it considered the gray zone? of running in this article.
Respect the heart rate zones of the race
The first rule is that The easy days should be really easy and the hard days should be really hard.. An easy hour in Zone 2 will always provide a greater benefit than a moderately hard effort in Zone 3 for the same hour. You need to create a program that allows for easy days in Zone 2 to elicit a recovery response, increase aerobic capacity, and increase fatty acid utilization. The latter is one of the main benefits of running in Zone 2: True aerobic running will make you burn fat better. Running in Zone 3 will burn a mix of carbs and fat, but will never make you a super efficient carb or fat burner!
Hard days must be really hard!
If you have real goals in running Don’t expect much benefit from Zone 3 when it is scientifically proven that along with slow running in Zone 2 it is better to do high-level activity in Zone 4 and Zone 5. The benefits for speed, lactate resistance and metabolism are maximized when you perform high-end work in Zone 4 and Zone 5. This is where you become more efficient at attenuating lactic acid, more efficient at burning carbohydrates and therefore achieve optimal performance.
How to Organize Your Training If You Can’t Improve Your Running
The first thing you need to do if you can’t get better at running is abandon the “average pace” ego. Validating a run based on average pace alone is a gamble that leads directly to a hard run at the expense of recovery and adaptation. The two best things you can do are invest in a heart rate monitor and calculate your pace zones based on a recent race effort.
Then Each day of hard running should be followed by one or two days of easy running. Such a program allows for adequate recovery, optimizes time, and allows even time-poor athletes to get in two high-quality workouts per week. Most athletes will notice a big jump in form when they slow down and put the energy saved from Zone 2 days into the tough Zone 4 and Zone 5 days.
Conclusions
If you’re desperate for a leap in quality and are needlessly pushing yourself to the limit run after run, try taking a “run slower to get faster” approach to running. Your mileage may be lower at first, but the aerobic benefits you gain will outweigh the mileage loss. Most athletes see a jump in fitness after four weeks, with the biggest jumps occurring between weeks four and 12.
READ ALSO: Heart rate in running: the cardio zones for training well
Photo by Chander R / Franzi Meyer
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2024-07-01 08:45:38
#Running #Training #Heres
