천천히 달리기의 잇점 : Benefits of Running Slow

[황반장]

런닝스쿨에서 1년내내 입이 닳도록 이야기 하는 내용인데..

외국의 유명 코치도 이야기 하는군요..^^

요약하면

세계에서 가장 빠른 케냐의 장거리선수들도 항상 빨리 달리기만 하지 않는다는 것입니다.

실제로 매우 쉬운 페이스로 많은 훈련을 한다고 합니다.

천천히 달리기 페이스는 Zone 1, 즉 최고심박의 60~70%로 편안한 달리기입니다.

우리가 흔히 이야기하는 조깅이 되겠습니다.

천천히 달리기가 쉽다고 해서 도움이 되지 않는다고 생각하는

많은 Age-group 선수들에게 참고가 되는 글입니다.

아래 기사는 triathlon.competitor.com에서 퍼왔습니다.

Benefits Of Running Slow

By Matt Fitzgerald

Published 1 day ago ....triathlon.competitor.com

Running at a gentle pace has more benefits than you may think.

Kenya’s distance runners are known as some of the fastest in the world. But they don’t always run fast. “They actually do a lot of their training at very easy paces,” says Lance Watson, cofounder of Lifesport Coaching in Vancouver, British Columbia. “Kenyan runners often come to Vancouver to train, and sometimes when you see them out running together they’re barely moving.”

Willingness to go slow is not uncommon among elite distance runners. It’s much less common, however, among competitive age-group triathletes, who, because they run less frequently than runners, think they have to “make every run count” by going at least moderately fast. But, according to Watson, there is a place for slow running in triathlon training too. “Just because slow running is relatively easy doesn’t mean it isn’t beneficial,” Watson says. “It builds aerobic fitness, endurance, and fat-burning capacity.”

How slow is slow? According to Watson, the appropriate pace for slow running is the equivalent of a comfortable warm-up pace. In heart rate terms, it’s zone 1, or about 25 beats per minute below your threshold heart rate. Watson recommends slow running for no fewer than five distinct situations:

Recovery runs: Your first run after a long or high-intensity run or bike ride should be slow and comfortable, according to Watson.

Extra runs: Watson is a big believer in training as frequently as possible in all three triathlon disciplines. But any runs you add to your current weekly schedule should be slow to provide an extra aerobic stimulus without a lot of extra stress on the body.

Plan B workouts: On days when you have a challenging run planned but your body just doesn’t feel up to it, do a slow run instead. “It’s far better than nothing,” Watson says.

Long bricks: When Watson coaches an athlete who has trouble putting a decent marathon together in an Ironman, he has him or her do very long bike-run (or “brick”) workouts that include a zone 1 run. Start with an hour run after a two-hour ride and build to a two-hour run after a three- to four-hour ride. But keep it slow! “It’s all about getting used to being on your feet for a prolonged period of time,” Watson says.

Returning from injury: Zone 1 running is much less stressful on the tissues of the legs than faster running. Therefore, Watson advises athletes to do all of their running at a slow pace for the first couple weeks after an injury layoff to minimize the risk of a setback.