Yes, you might train for a race by running with friendseven when you run different paces.
Here’s how, according to running coaches.
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Youve done it.
managing editor atMarathon Handbook
But what about if you run at completely different paces?
Or one of you is out for a PR, but the other just wants to finish?
Can you still train with one another?
Heres what they have to say.
Weve all been there.
It was a tough day at work.
Or the baby was up all night.
Your to-do list is a mile-long and a run isnt at the top.
Maybe its all of the above.
managing editor atMarathon Handbook
Thats when a partner comes in clutch.
Running with a friend is an excellent way to hold both parties accountable for their training.
They are counting on you, and you count on them.
Chatting with a workout partner can ease stress and lift spirits.
And it makes your running easier.
This mutual support can transform a challenging run into a much more manageable and enjoyable experience, says Tocci.
Furthermore, running with friends can boost morale when youre feeling low.
Running buddies inspire each other, look up to each other, and plan exciting goals together.
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Increased speed
Lastly,running slowlywith someone may help you run faster.
Zone 2 is 60 to 70 percent of your maximum heart rate.
The exact beats per minute will vary depending on age and fitness level.
Running with friends ensures you settle into an optimal training zoneno heart monitor required.
Its called a conversational pace.
So how does spilling the tea while you run make you speedier?
First, at this effort, runners get injured less.
Consistency yields better fitness returns over time.
Secondly, it has to do with increasing the quantity and size of mitochondria in your muscle fibers.
Simply: Slow running improves the amount of energy capacity you have in your muscle fibers, Mazzara explains.
You dont have to go it alone.
No one needs to sacrifice their training and pace to enjoy training together, suggests Tocci.
Here are some strategies to implement so you both succeed.
Perform your speed work individually but at the same place
Your fastest pace may differ from your friends.
Adjust your paceslow down!
This goes for the faster runner.
Remember that its to your advantage to train in the zone 2 sweet spot.
Injuries among runnersoften occur when pushing beyond physical capabilities.
Especially when training with a friendyou may ignore how hard youre actually exerting yourself.
The slower runner should set the pace.
From experience, it makes your aerobic base even more solid.
Connect for a portion of the run
Your running buddy may run longer or faster than you.
Join them for the final few miles of their long run session, Mazzara says.
Maybe you could sustain the same pace over a shorter distance.
Or, join them for the cool down miles on the back end of their tempo or speed workouts.
Meet up for strength training and mobility work
Theres more to race prep than running.
As you gear up for your big day,running-specific strength trainingcan improve performance.
Youll also want to includeactive rest daysto allow your body to recover from your high-intensity runs.
Do your gym workouts and any active recovery sessions together, suggests Tocci.
Partnering up will ensure you dont neglect these essential accessory workouts.
Sometimes running isnt the hardest part of training for a race.
Race prep can be difficult.
Theres a sacrifice of time, days where you lack motivation, and a nagging urge to give up.
Tocci reminds us that loneliness does not have to be a part of the experience.
Having someone by your side for those challenging moments can change the entire course of your run.
Whether offering some encouragement or running alongside in solidarity, they can help you get through that rough patch.
When your buddy is facing a similar challenge, youll be there to lend a helping hand.
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