What is endurance running and what are slow jogging benefits?
The main paradox of running training is that you have to run slowly to run fast.
It sounds strange but it’s true, even though it sounds like a miracle formula akin to the so-called secret diets published by magazines who would claim anything to sell more copies.
Endurance running is running at a relatively slow pace to increase your endurance compared to the higher pace of higher intensity training. Benefits include easier recovery, better blood distribution, more efficient muscles, a stronger heart, and the ability to run for longer.
Read on for the detailed benefits of endurance running, how much of your training should include this type of fundamental endurance training, and how to know you’re running at the right pace.
Table of Contents
- 1 What is endurance running? Introduction to fundamental endurance
- 2 Why run slowly and often?
- 3 Benefits of endurance running
- 4 How to use basic endurance effectively?
- 5 When to run in fundamental endurance?
- 6 How fast should I run?
- 7 What is endurance running and what are slow jogging benefits? Conclusion
What is endurance running? Introduction to fundamental endurance
To run fast, you must first run slowly most of the time.
This pace is called fundamental endurance and we’re going to prove it to you.
Numerous studies have shown the benefits of fundamental endurance, and it is a unanimously recognized concept.
And while many think they are running at the right pace when jogging, many are above basic endurance.
Again, don’t be afraid of this, it’s perfectly normal. We’ve all made that mistake at one time or another.
But we’ll help you correct this point that changes everything between the runner who just thinks he’s training well and the one who really does train well!
Why run slowly and often?
Oxygen is one of the major elements that our body uses to create energy.
Our ability to take in oxygen with each breath is limited; we don’t train our bodies to take in more.
On the other hand, we will try to improve the way our body uses it.
Clearly, by breathing the same amount of oxygen, if our aerobic system is more efficient, we will be able to move faster.
Building fundamental endurance contributes most to this improvement since you depend almost solely on oxygen to move forward, while generating very little fatigue.
In fact, improving your aerobic fitness is a slow and lengthy process that requires constant training.
Regardless, it’s a necessary part of building a base level of stamina, especially if you’re fat like me and are serious about running to combat being overweight.
Tip: We’ve compiled the best running shoes for fat guys to get you started on your weight loss journey.
Here are some of the benefits that fundamental endurance allows you to enjoy:
Benefits of endurance running
Fundamental endurance is the ideal pace for effective recovery. When running at this pace, you use your aerobic system almost exclusively.
For a runner who is accustomed to fundamental endurance jogging, the body is not tired, or only slightly.
Fundamental endurance therefore allows physiological adaptations to slowly occur as you train slowly.
In turn you get less tired and are less prone to injury, unlike a runner who would focus on intense training sessions while not allowing enough time for the body to adapt as needed in a physiological way.
Adapting your muscles
Running at a slow pace allows us to develop the network of blood capillaries within the muscles to better distribute fresh blood.
An increase in the number of mitochondria is also observed.
The mitochondria are considered the energy plants of our cells, the more we have, the more energy we can create and the faster we can go.
Better distribution and more energy, in short, it’s all good!
Strengthen your heart
The heart is a very large muscle. To build it up means to train it to increase the blood flow that it will be able to process with each beat.
Thus, the more you progress, the more efficient the heart becomes and the less energy it will need to beat fast to deliver the same amount of fresh blood to the whole body and in particular to the muscles.
Since blood is the carrier of oxygen, a more efficient heart means that more fresh oxygen is available to the muscles to produce the energy needed to move forward.
And even at only 60% of the Maximum Heart Rate, the heart becomes stronger.
No need to do more!
How to use basic endurance effectively?
In terms of sensations, the fundamental endurance is a rhythm where we are very comfortable.
You should be able to talk to your training partners without getting out of breath.
In short, you should be able to enjoy your run as if you were hiking.
This is the pace where your body can afford to move forward using almost only oxygen.
In short, if you’re trained to run for a long time, it’s a pace you’re supposed to be able to repeat for hours.
Fundamental endurance is the only running pace that offers this ability to run almost endlessly because it generates very little fatigue.
You often need to slow down to keep that pace when you’re in shape.
We naturally want to go faster, but resisting the temptation is the best way to progress.
When to run in fundamental endurance?
You should run in basic endurance whenever you are not doing a high-performance session.
That should account for at least 75% of your training volume.
Therefore, you must run in fundamental endurance during all jogging, whether short or long, but not only then.
The warm-up and cool-down periods you do before your high-intensity sessions are also done at this pace.
Without necessarily doing calculations, if you respect these basic principles you will see that reaching 75% of the training volume in fundamental endurance is rather easy.
How fast should I run?
The simplest way is the one mentioned above: gauge your ability to speak, to talk to your running buddies without being out of breath.
It is efficient because it requires no equipment, but is also the most inaccurate because it is based on a distorted sensation.
Many people think they are in basic endurance when in fact they are well above it.
This is why many people prefer the more accurate heart rate monitor option.
To be in fundamental endurance you should not exceed 75% of your Maximum Heart Rate and you’ll be in the clear.
Tip: A heart rate monitor with GPS tracking would be ideal in order to also master your pace because it allows you to validate that you run at the right pace in real time.
Knowing how to listen to your sensations can also be very useful in telling you to slow down or shorten your outing on a bad day or if a pain occurs.
What is endurance running and what are slow jogging benefits? Conclusion
Basically, it means longer, not faster.
In today’s world where everything goes faster and faster, going slowly is the best way to relax.
Whether it’s alone with your music, with a friend or in a group, enjoy your run by going cool and it will pay off.
By taking it slowly you’re actually training yourself to go faster, while preparing your body and risking less injury.
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