twitter: @eugenio_fouz
-Brigid Kosgei- (Tokyo, 2021)
14 Runner’s World readers on how running transformed their bodies
Of course it’s not all about weight loss, but these are amazing…
BY JANE MCGUIRE
RunnersWorld.com
12/07/2018
“I was on my way to an early grave in 2015 at 30 stone plus, then, nearly 16 stone lighter, I became a London Marathon finisher in 2017. Running has given me both my health, and my life back.
Rachel
I started going to Slimming World at 23 stone, then started running at 20 stone and since then I have lost nine stone. I couldn’t run for 30 seconds when I started, but now I run 5K twice a week and 7K once a month. I also built up to running eight miles last month.
Megan
Running has transformed my body but not in the way you think. Before, I suffered from an eating disorder and was underweight and unhappy. Then I discovered running and I loved it so much that I realised I had to eat better to fuel my body. I’ve gained about three stone, but I’m stronger and healthier than ever.
Matt
Running and massive diet changes helped me shed 12 stone in a little over a year! I’ve now stabilised my weight and am hitting running goals I never in my wildest dreams thought I would make. I’ve completed a sub 20 minute 5K and a sub 41 minute 10K and I’m now starting to work on reducing my half and full marathon PB. Running has given me the confidence to do new things and has certainly benefited my mental, and overall physical health.”
(…)
https://www.runnersworld.com/uk/training/motivation/a776284/running-weight-loss-transformations/
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The Long Slow Distance Run vs. Tempo
By Beth Shaw
“In the traditional marathon training plan, a long slow distance (LSD) run serves as the cornerstone. The LSD run is often prescribed as a weekend run, anywhere from 2-3 hours long, and run at a pace about 30-90 seconds slower than your goal race pace.
By contrast, the tempo run is much shorter and sometimes mixed into a training plan. Tempo works as a speed day when track workouts aren’t an option. The most common tempo run is about 30 minutes at a pace you can hold for the duration.
Recently there has been a lot of debate over which run is better in training for the half marathon and marathon. The new argument is that speed and endurance can be accomplished without spending early weekend mornings running long, slow miles. In addition, some argue that the long, slow run can lead to injury.”
(…)
https://www.active.com/running/articles/the-long-slow-distance-run-vs-tempo?cmp=17N-PB33—D4–1134
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@YouTube video, Tokyo Olympics 2021 / women’s marathon
18:41 mins
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The Benefits of Running Slow
WRITTEN BY ORGANIC RUNNER MOM
ON MAY 13, 2020
Why Running Slow is Important
“It is easy to get into a routine of running the same fast pace all the time but running slow can be just as important as running fast. Running slow should not be neglected if you want to become a faster stronger runner.
How do you know if you are running slow?
Running slowly can easily be determined by how easy it is to hold a conversation with someone. If you can easily chat on the run then you are running slow. If you are using heartrate training then you would want to be running in zones one or two. Zone one is an easy jog and zone two is a slightly faster aerobic pace. Your heartrate should be somewhere between 110 and 140 heartbeats per minute.
It can be hard at first to go slow for your runs because your inclination is to speed up an go faster but going slow has great benefits for your running.
There are huge benefits to becoming a faster stronger runner if you spend some of your training time going slow.
Benefits to running slow
Your running form will be most efficient when you are going slow. This is a great time to focus on and work on your running form.
You will be training to become more efficient with your respiratory system, your cardiovascular system and your muscles.
Injury risk is lower as you are putting less strain on your body.
You can run more often and build up your miles.
You are improving your aerobic energy system.
Slow running will allow your body to recover from harder, faster running,
You can use slow running as active recovery after a hard run because it helps to ” facilitate blood flow gently to the damaged muscles that need help” (Active.com).
You will build your base when you do slow runs.
Running slow all the time will provide you with a good base but should be interspersed with harder workouts such as intervals and hill workouts if you want to get faster. According to Women’s Running, ” 75–80 percent of your weekly mileage should be slower running.””
(…)
https://organicrunnermom.com/the-benefits-of-running-slow/
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STOP APOLOGIZING FOR BEING A “SLOW” RUNNER.
June 23, 2016 by Heather Hart, ACSM EP-C
“Let me start this post out by saying: I get it. I really do.
While these long legs are capable of something resembling speed and/or the occasional placement on a local 5K podium, I’m incredibly far from the fastest runner in the pack. In fact, I’ve been in “packs” where I was the absolute slowest runner, hands down. And I know what it feels like to believe you are the weak link holding everyone else back. You see everyone else running effortlessly ahead of you, and you feel frustrated and guilty, believing that your lack of speed is ruining their workout. So you tell them “I’m sorry I’m so slow, go on without me” and then again “no, seriously, I don’t want to hold you back, go on without me” when they don’t listen. You find yourself equal parts frustrated and thankful when they refuse to go, but you incessantly and instinctively apologize anyway.”
(…)
https://relentlessforwardcommotion.com/stop-apologizing-for-being-a-slow-runner/
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