this post was submitted on 01 Nov 2024
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@blackn1ght gosh no - it was months and months before they became something I could do rather than an ‘easy run’ that was faster than my PB. Despite Garmin knowing my PBs.
Interestingly the opposite reason is why I've ignored them until now - it would suggest runs at a pace that were below what I'd normally run at so, and I just didn't want to run that "slow". However, I think they may be for my benefit to perhaps slow down a bit and also follow the interval training. So I dunno if I'm just wasting my time with it or what!
I don't really use the Garmin recommendations, but a friend helped me get slightly better recommendations.
By default, Garmin creates HR zones based on % of max HR. Set this way, it was suggesting that I do most runs at a brisk walk.
In the User Settings of the device, you can define your HR zones by % of Heart Rate Reserve instead. I still don't really use garmins recommendations, but at least now the recommendations are a more reasonable pace.
You’re actually supposed to do more easy runs than “normal pace” runs. Helps build up your aerobic base and prevent injury. I’ve heard something like 80% of your training should be easier pace.
For me it took a while to find a groove and enjoy easy runs, but I had no choice due to a hamstring injury (from overtraining). Now I appreciate them just as much as tempo or harder runs. And I can actually go a little faster now at easy pace, where before I’d have to stop and walk to keep my heart rate down.
Yeah I recently read about the 80% thing too. It's difficult not to just go a bit faster just because you know you can! Although I do like that the watch "tells you off" for going too fast when using the workout which is nice.
When you say overtraining, how much were you doing? I see some people running every day and I have no idea how they're doing it, I try to stick to 3 runs a week, 4 at most, with a day off in between.
I don’t remember exactly, but it wasn’t a lot. My weekly mileage is definitely higher now than it was back then. My issue was that I was pushing my pace going as fast as I could every single run. Plus I didn’t do any sort of strength training back then.
Now I’m doing strength training on a regular basis and have plenty of easy/ zone 2 runs in the mix.
People who run everyday are almost certainly incorporating easy runs to allow for active recovery between harder runs.
Just don’t add too much mileage to quick and you’ll be fine. Don’t go from 3 days a week to 6 in one week, and pay attention to your weekly mileage. You don’t want to add more than ~10% per week.