I'm with Rif here - running at 12 min/mile would nearly kill me. I managed a 5k at 6:30/mile at age 45 or so, and anything slower than 8:30 or 9:00 would be "junk" miles for me.
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I will take this as a really good answer to my earlier question. If you can't pass the talk test at 10:00 minute miles, you should think about doing something else. Maffetone very much doesn't agree with this. He really pushes training at barely aerobic levels and claims it makes you faster. Didn't for me.Yes and that's why I like the talk test method. As your conditioning increases you can go faster but at the same RPE and probably the same heartrate
^ agree 100%+1 @Kettlebelephant above. I think running is a basic skill that we have to keep on a checklist: If one cant run, then his/her body is not working as well as it should. Similar to bodyweight squatting and holding the bottom position, or many others basic skills. If we loose any of those habilities we should re-gain them and use them to keep them working.
and I would go one step futher and say that most people I see have very poor WALKING mechanics and ability. Most would be very hard press to walk 4 mph for any length of time. we literally need to walk before we run
there's a difference to me between being able to run 7:30's for 5k and choosing to run at 10 min pace and not being able to run faster than 12 min miles. that's a lot of pounding and "up and down' forces on the knees and back. I've run fifty miles at 10 min pace and also ran a 42 min 10 k. Most of my training was done at 8 min per mile or 8:30 for the overdistance runs, and I was always trying to get faster for longer.
This was back in '70s and I didn't track heartrate but used the talk test to gauge my effort.
I've never seen running slow build a fast runner. One has to practice the skill of running fast to run fast imo.
But you also need the big base to handle it too.
Running is a sport and I think if one's gait mechanics aren't great long distances and high miles can really do some damage on the joints and the body
I don't know if it makes you faster, but for health benefits, I do think it's sufficient. I find walking at a comfortable (read: not brisk, just out for a stroll) pace seems to help keep my resting pulse low. I walk at around 100 BPM which isn't my MAF heart rate of 118 but I still feel it does something for me. NB: I have no evidence to support my claim other than my subjective impression of my own health.Maffetone ... really pushes training at barely aerobic levels and claims it makes you faster. Didn't for me.
but for health benefits, I do think it's sufficient.
I don't know if it makes you faster, but for health benefits, I do think it's sufficient. I find walking at a comfortable (read: not brisk, just out for a stroll) pace seems to help keep my resting pulse low. I walk at around 100 BPM which isn't my MAF heart rate of 118 but I still feel it does something for me. NB: I have no evidence to support my claim other than my subjective impression of my own health.
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Resting heart rates of database contributors thus far...