You should Train Slower, if your ultimate goal is to Run Faster.
When you Race or set a PB you may not realize this but you’re putting tremendous stress on your bones, muscles, tendons and ligaments. (This is one of the reasons why you tend to feel more tired after a Race then a Long Distance Slow Run). Also, there is a high risk factor involved if you are racing too often.
It is advisable to limit the number of times you run hard if your long-term goal is to run for years without any pain or injury.
Advantages of Training Slow,
1) You can run more often and cover more mileage per week.
2) You are allowing your muscles to get enough oxygen thereby reducing the risks of injury.
3) You are “Actively” Recovering from those Hard Runs and you may not have to take a day off from running. 👍🏼
So, it is OKAY to Run Slow – especially when you are training for a Long Distance Race (Half or Full Marathon). In fact 80% of my training Runs are designed to be at Slow/Easy Pace and remaining 20% include the Intervals, Fartleks or Tempo Runs (i.e. not more than one Hard Run per week).
You don’t have to compete with any one else. If your goal is to stay FIT then you must build yourself slow and steady. 🙏🏼 Make sure you plan your training runs accordingly – to include a lot of “Slow” running and register for Races only if they are evenly spaced out.
Happy “injury-free” Running 😃
Running has taught me that I’m capable of so much more than I ever imagined.
Trust me, running can work wonders for you and your body.
Imagine that day when you can finally say “I did it”, when you can say “I never gave up, I never quit”, where these moments of pain turn into memories and your dreams become reality.
It may take long to reach that moment, but as soon as you get there you’ll thank yourself for the rest of your life.
All you got to do is Start, Today.
I set a goal, put out a strategy to keep me on track and I gave it my best shot.
Result: I did not succeed in setting a PR and I have NO EXCUSES for that. I believe it is okay to fail sometimes. 😐
One thing I did not anticipate in my run today is that the 10K Runners would occupy the entire road for the last 3-4 kms and then it is not so easy to run past them at a FAST pace OR to find your way to the finish line.
To fix this, I would remove a couple of minutes from second half of my Negative Split strategy and run the first half slightly quicker. That should compensate for the loss in time towards the end of the race.
It was my last Half Marathon “Race” attempt this year and in the next two months now I will concentrate on my training plan for TMM 2019. 🏃🏻♂️👍🏼
So what to do when you don’t reach your goals? Keep calm and stay relaxed, recover and get back stronger. 💪🏼
PRs will come. If not today, some other day. Don’t ever give up. 🙌🏼 Okay?
Tempo Run: A secret ingredient in a Half or a Full Marathon training plan.
You want to go FAST? Go Tempo!
By including these workouts in your training plan, you’ll gain both Speed and Strength overtime. Tempo Runs have an excellent training effect and should be included in any Half or Full Marathon training plan.
If you cannot sustain a FAST pace for a long period of time then start with 15-20 minutes of Tempo Run and progressively increase the mileage as and when you know you can go longer.
Tempo Runs are not Hard Runs, these are FUN! So, keep calm and stay relaxed, and with the right training you’ll be mentally ready to finish a successful Tempo run.
10K in 46 minutes 11 seconds.
You will have bad days & good days, slow runs & fast runs, group runs & days when you run alone – but it is very important to be consistent.
Today I completed my 10th consecutive day of running at least 10 kms everyday. I couldn’t have finished it better than with a Half Marathon for @ficciflomarathon in Magarpatta City, Pune.
I finished it FAST and STRONG! 👊🏼
Running can do wonders. It did for me. Go Run today. Define yourself.
10K in 57 minutes 29 seconds.
With self-discipline all things are possible. 😃👍🏼
#RunwithRaah 🏃🏻♂️ ⠀
10K in 56 minutes 51 seconds.
True grit is never letting it go. 😃😅⠀