Master the Three Standards of Super Slow Running
Super slow running outdoors can be mastered by following three key standards: small, low, and high. Let’s dive into the details and understand how to incorporate these principles into your routine for optimal benefits.
1.Small: Short Stride Length
Aim for a stride length of 12 to 24 inches. This shorter stride helps you slow down and significantly reduces the risk of knee and ankle injuries. By taking smaller steps, you maintain better control over your body movements, which is especially important for beginners and those recovering from injuries.
2.Low: Low Heart Rate
Keeping your heart rate low is crucial. Running with a consistently high heart rate can put excessive strain on your heart, leading to potential damage. For super slow running, maintain your heart rate below 150 beats per minute, ideally between 120 to 140 beats per minute. This range is excellent for weight loss and body fat reduction. Additionally, it’s beneficial for improving cardiovascular function, particularly for individuals with compromised heart and lung capacity. For those training for marathons, this method enhances endurance without overexerting the heart.
3.High: High Cadence
Cadence refers to the number of steps you take per minute. In super slow running, aim for a cadence of around 180 steps per minute, or even higher, reaching up to 190 steps per minute.
High cadence offers several benefits:
Reduced ground contact time, which lowers the risk of injuries.
Increased energy expenditure and improved blood circulation, making weight loss and fitness goals easier to achieve.
Enhanced blood flow helps prevent the buildup of lactic acid and reduces the occurrence of diseases.
Super slow running combines these three standards to create a safe, effective, and efficient exercise routine. It's an ideal way to enjoy running while minimizing injury risk and maximizing health benefits. Whether you’re looking to lose weight, improve cardiovascular health, or build endurance for long-distance events, super slow running offers a versatile and accessible solution.
Incorporating super slow running into your exercise regimen can transform your fitness journey. It's not only a way to achieve your physical goals but also a means to improve overall well-being. Start implementing these techniques today and experience the numerous advantages of super slow running!
