Low Heart Rate Training: Hill Running in Zone 2

if you're working in low heart rate training, with lots of running in heart rate zone 2, at some point you're going to have to deal with hills. Running uphill while keeping your heart rate under control is a big challenge, but something you can definitely improve with a few easy running tips.
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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
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[@JamesDunne]

🔴 WATCH NEXT ➜ The Big Problem with Low Heart Rate Training:
czcams.com/video/6f-VudmRHbw/video.html

[@Henjo29]

I've got an upcoming 10K race that I know has 5 hills (the last and steepest is during the final 1K). My Garmin coach sets aside Thursday as a hill training day. Just sets of 15 seconds running uphill, followed by 1 minute of walking then 15 seconds running downhill. It's just enough to raise my heart rate, but not too much. Compared to the other training days, this is the one I look forward to the most. I feel much stronger afterwards.

[@tomshaw7738]

Would you mind doing a video on proximal hamstring tendinitis and the rehab to get rid of it. Thanks.

[@cesardiezv]

Nowadays I purposely do not run more than 30 min in zone 2 but I have some hills. Lowering cadence to about 120spm and, if it is not enough, also stopping arm movement suffices.

[@onwify4313]

I ran 3km this morning. With a pace around 8:30-ish, and yet my hr is stable at 150-155 😢

[@muzzer8869]

Hi mate do you take the average bpm. Did a 10miler this morning and 90% run was zone 2 10% crept into zone 3.

[@markb1971]

james. i went on a 16 mile training run yesterday and was trying to keep in aerobic zone , the same pace i kept for the whole run but my heartrate crept into anaerobic zone above half way , i believe this is called cardiac drift? what do i do to keep in aerobic zone ? thank you

[@alanshrimpton6787]

I would be doing a few more 8 to 10mile runs to get my aerobic fitness up. Your aerobic fitness isn't quite ready yet for a 16 mile run which isn't useful if your currently training for a marathon.

[@markb1971]

@alanshrimpton6787 thanks for the advice .

[@Gopi-kq5cm]

Super b

[@whycantiremainanonymous8091]

Starting to walk up that hill is not the problem; resuming the run afterwards is the problem. And if and when you do, your heart rate climbs much faster than before anyway. Ah, and you now have to up your pace to something crazy just to get home in time, before your partner goes to work and you're taking over from her with the kids. In short, I'll continue running up my hills (with no problems, as Kate Bush rightly required), thank you.
Though, to be honest, I never really had an issue with keeping heart rate low while running uphill. If anything, the hill helps me reach my zone 2 in the first place. My heart rate is initially in the 110s or low 120s on a slow run, until I reach my first uphill stretch, after which I'm finally in my zone 2 for the rest of the run. If the next hill brings me shortly to my zone 3 (mid or high 140s), the heart rate goes back down to zone 2 during the downhill stretch that follows it.

[@JoutarouKuujou1]

why did you pull out your hoodie strings?

[@JamesDunne]

18 month old baby constantly pulling at them!

[@paulnicholson474]

Zone 2? more ancient fitness methods being dusted off and presented as new .The East German rowing team were doing this in the late 1950s .

[@ehjones]

Who's saying it's new?