Hello Guys ! Running is fundamental. From beginners who are running for the first time to world marathon champions, everyone must practice slow jogging. In addition to the hyper-positive aspect on performance that we will see here, it is also the most beneficial aspect for long-term health. The running speeds are not the same for everyone, of course, but the basic principle is. For those who want to run fast, you must first run slowly. And for those who simply want to run and enjoy themselves? You have to run slowly too! Jogging, why, when, how? Let's do it! Let's do it!
Jogging is a paradox
As I say in the title, to run fast you have to run slowly. This is the paradox of running. Because yes it seems logical to think that the faster you jog, the better the result in terms of progress. This binary logic is unfortunately false. Jogging is an art in itself. And if it may seem totally counter-intuitive to run slowly to progress, it is nevertheless much more effective than any fractionated session to progress.
Jogging is the basis, without it you can do any training, it will be impossible to progress in the long term. Understanding this paradox, integrating it into your training as a central element, is a big step towards pleasure and progress!
Slow jogging as a basic pace
Jogging is the basic look of a training plan. It should represent 70% of the total training mileage. To progress over the long term, running training must be seen as a constant alternation between slow jogging and more intense sessions. Slow jogging allows you to recover from more intense sessions and build your overall endurance.
Jogging is the pace where you can talk without getting out of breath if you run with someone. If you have a cardio, it should not exceed 75% of your Maximum Heart Rate (MHF). It is no less efficient to run at 65 or 70% FCM. Did you know that many Kenyan training groups regularly do footings between 10 and 12 km/h as their first morning training? Without cardio data, we suspect that at this pace for them, cardio should not go very high! And that doesn't stop them from running like gazelles on their afternoon session, quite the opposite!
The art of jogging for beginners
Among beginners in running or among people who have been running for a long time but are starting to take an interest in how to improve, I have often heard: "Yes, but if I run my footings in fundamental endurance, I drag myself along, I feel like I'm not progressing". My answer is always the same "Trust me, apply the slow jogging strictly, for a month and you will see the result". If all the conditions are met, the finding is generally indisputable.
And if for beginners, staying in fundamental endurance in terms of heart rate means walking, then walk! Walk briskly until your heart rate drops enough to allow you to jog. Then alternate walking and slow running. By going there regularly, by gradually decreasing the market parts, you will see the progress after training, week after week and you can be proud of yourself! Dear beginners, I have a complete article about you here with a lot of other tips especially for you.
The trap of fast jogging
Fast jogging why not if it is a training session planned for this reason. Whether you call it marathon speed, a tempo run
or fast jogging, no problem as long as you don't integrate it into your 70% weekly fundamental endurance. Because the biggest mistake is not doing enough fundamental endurance. Or worse to think that you are jogging when you are going much faster than your fundamental endurance.
Jogging too fast may not have an immediate impact, but the body never forgets:
In the short term it is unnecessary fatigue that will prevent you from being at the top of more intense training. And these intense trainings are the ones that make you progress in addition to basic endurance! The risk here is to stagnate where you think you are training hard to progress.
In the medium term, this additional fatigue can cause much more serious damage. If your body does not recover properly from intense sessions, there comes a time when you will have to pay the bill. This often results in injury. In fact, it's like neglecting the maintenance of your car, when it breaks you shouldn't cry!
Jogging as a basis for quick sessions!
As we have seen, jogging is therefore the basis, the most important training session of any training plan for optimal development. It is counter-intuitive, so it is important to repeat it often. However, don't think that training effectively is only possible through jogging. Once you have adopted slow jogging, however, it is thanks to it that all the intensity sessions will be really effective.
Indeed if a beginner program should only include jogging until this pace becomes easy... Comes a time or to progress, it will be necessary to couple this with sessions of intensity! All the physiological adaptations that jogging allows + those of the fractionated sessions used intelligently... Allows to make big progress!
Jogging is about having fun!
Slow jogging is therefore essential, seeing it as a constraint would be a real shame. Jogging is the best opportunity to enjoy your run. We just have to think about being easy, relaxed and enjoying the outside environment. And remember, it's not the speed that counts, it's the low intensity that matters. Relax, enjoy, evacuate the stress of your day and, without realizing it, you will progress, that's the magic of running! ????
Bonus: A tip at 90″ for a productive jog!
There you go, you're now a real jogger! Well... In theory! Because between theory and practice... If it often takes time to materialize well, don't worry! The fundamental pace of endurance in jogging
is not something you can control overnight... Especially when you've been used to running too fast for a while! I know what I'm talking about, I've been there! But don't let go of your jogging and you'll see, it pays off!