Train Slow to Race Fast
Here’s what that looks like in real life.
This is the Post 1 in a series: Things I’ve Learnt From Running (TILFR)
When you’re starting out at as a runner, or any endurance athlete, you should have a very low aerobic fitness base to work from. That means your body is not effective at distributing and using oxygen so your muscles quickly become deprived of oxygen.
When you are trying harder (increase in perceived effort), your breathing rate increases. This is your muscles saying “We need more oxygen, increase the supply please.”
Your heart is responsible for moving that oxygen around your body and to your muscles. It is transported through your blood cells. So as your muscles demand more oxygen, you breathe harder, and your heart has to distribute more oxygen, so it pumps faster (increase in heart rate).
Then, as you get more fit, your aerobic capacity improves, and you’re able to run further without getting as tired. Your heart has to do less work to keep you moving forward at the same pace.
80/20 Running
There is a training principle that shares its name (and theory, kind of) with the Pareto Principle.
The Pareto Principle theorizes that 80% of the outcomes come as a result of only 20% of the effort.
In running, the 80/20 rule applies like this: you should do 80% of your training volume at or below an aerobic effort. In normal-people words: On a scale of 1 to 10, where 1 is a slow walk and 10 is a all-out sprint, most of your training should be below a 4.
The other 20% should be performed at a high intensity where you are really pushing yourself.
Basically, you should spend most of your time running at a slow pace.
An 80/20 Life
The Pareto Principle has been found to recur in different situations in life.
Microsoft found that by fixing the top 20% of all reported bugs, 80% of system crashes and failures were resolved.
In the United States, its been found that approximately 20% of all health care patients utilize 80% of resources available.
In most societies, 80% of the wealth is held by 20% of the people.
Business and life coaches often use this rule to help people become more effective at their jobs. They advise focusing most of your effort on the 20% of your job that brings you the most outcome. Don’t spend time doing the 80% of work which yields lesser results.
This is definitely useful advise. I’ve used it at work plenty.
The version of this I’m explaining now, though, doesn’t try and replace this rule, it just applies the theory in a different way. It came about after my first experience with depression.
How a bout of depression helped formulate the idea
The first time I encountered depression it was as a result of severe burnout. I was like an elastic band that had gone way beyond its elastic limit already, but I tried to just keep on stretching.
I was worn way too thin, until one day the band snapped and everything came tumbling down.
I was left reeling for two months. No energy, no motivation, self-loathing. I really hated myself. I didn’t want to be around anyone or do anything I used to find enjoyable. I was a mess.
My problem was that I needed to do my best in everything. I can hear some of you thinking, “Well what’s wrong with always giving your best?”
The thing is — I was obsessed with being the absolute best version I could be in everything I did. The same way someone would try to become an expert in a field of one topic, I was trying to do in all aspects of my life; work, running, hobbies — everything. I was fixated with making the most of every single part of my day.
Because I hold such a high standard for myself, my expectations were never being met. I was always wanting more, so I was never giving myself the reward of reflecting on what I’d achieved. I’d get to a milestone, and not even acknowledge I’d got there. My focus was on the next level.
Keep leveling up.
On the bounce back, I decided to avoid this happening again, I needed to learn to compartmentalize — learn to go slow when I didn’t need to go fast.
Be slow so you can go fast when you need to
I taught myself that not everything you do has to be for the sole purpose of improvement.
It’s alright to read a novel every now and then because you want to.
Go for a walk, even if it’s time you could be spending running.
Try something new even if you know you’ll be bad at it. Maybe you’ll have fun.
It’s important to be able to take parts of your life slowly. Be in the moment, and enjoy what you’re doing for the sole purpose of enjoyment. There doesn’t need to be an end game.
By doing this, you’re allowing your mind time to relax. You’re letting that elastic band ease back down to normal, so that when the time comes that you need to extend yourself, you’re ready.
You perform best on a rested body, that’s why athletes taper their training load before a big race. It allows their muscles time to rest and recover so that they can go at full capacity when they need to.
Our brain’s are a just like any other muscle. The same way your muscles get fatigued when running long distances, your brain does too. That’s why sleep is so essential to being able to function properly. It’s complete down-time for our brains where it actually goes through a ‘wash-cycle’.
If you are constantly eeking the last bit of will power out of your brain in day-to-day activities, it’s eventually going to tear — like a muscle that’s been extended beyond its capabilities.
By taking parts of your life slowly that don’t need you to extend yourself fully, you’re allowing your brain time to switch off.
Sometimes that also provides you with a bit of perspective.
Because your conscious brain it isn’t actively engaged, your subconscious goes to work to solve those lingering problems you’ve left it with, because its got the capacity to do it.
What going slow looks like
Here are some things I do to make sure I slow down every now and then. Every day isn’t like this, but I closely monitor my stress and anxiety levels and make sure I’m toning it down when I need to.
“The degree of slowness is directionally proportional to the intensity of memory. The degree of speed is directionally proportional to the intensity of forgetting.” — Milan Kundera
Getting out of bed doesn’t mean action straight away. Try setting your alarm half an hour earlier, waking up slowly, and having a cup of tea and 15 minutes to yourself in your favorite spot around the house before your day starts.
Your morning commute doesn’t have to be crammed full of information, news and self-help audiobooks. Turn off the radio, and put your favorite music playlist on. Enjoy the drive.
Lunch time at work should be away from your computer, or work station, and preferably out of the office all together. Get some fresh air and enjoy your food.
Your daily exercise doesn’t have to leave you feeling exhausted. Try going for 5–10 minutes longer at a slightly lower intensity. You’ll enjoy it a whole lot more.
Eat slowly.
Stay in the moment. Don’t project. You can only do what you can now, worrying doesn’t help.
Drive slower.
Make time every day to meditate.
Journal.
One last thought to leave you:
“It is a mistake to think that moving fast is the same as actually going somewhere.” — Steve Goodler