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Improve your Steady State

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In this video, you will learn about the steady state in running, and how you can improve your own.

This video is one of over 40 in our Running program. Be sure to check out the others for more hints and tips!

Not sure about your steady state pace? Watch this short video to find out what it is and why it matters!


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SimoneB - Sikana
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In this video, you will learn how to improve your steady state.

Your steady state is the pace that you can maintain throughout your run without running out of breath.

Mastering it is necessary to make long term progress, because it allows you to run for a long time without getting too tired.

We are going to see how to find your steady state speed, and then how to improve it.

First, determine your steady state.

Here is a simple technique to find your steady state speed. Talk to someone or recite a text aloud to find the pace you can maintain without becoming breathless,

You must be able to maintain this pace for at least 1 hour.

This pace corresponds to a low intensity effort.

It will allow your muscles and cardiovascular system to become accustomed to the effort.

Secondly, improve your steady state.

If you are a beginner, you will need to run at your steady state speed for the entire training session.

If you are breathless, switch between phases of speed walking and phases of running in steady state.

It is by running slower for a longer period of time that you will progress in the long term.

Don't try to run faster than your steady state. The first stage is to be able to achieve the distance.

Be patient and force yourself to slow down and to keep your endurance pace, even if you feel like you are going too slowly.

Speed work will come later on, when you will have acquired a good endurance capacity.

Now you know how to find and improve your steady state to better your running technique. Over to you!


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Sikana - How to Manage Your Effort
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