6 NEW Ways To Bring Your Running HR Down (INSTANT IMPROVEMENT)
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- čas přidán 6. 06. 2024
- Beginner triathletes really struggle in their triathlon training when they have to bring their heart rate down running. These 6 tips will help rookie triathletes train for a triathlon easier.
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If you’re looking for more of the training side of structuring HR based running: czcams.com/video/32-u7YcGosE/video.html
Tauren,
Thank you for the videos. Your channel has become a daily watch for me, and I sincerely appreciate the effort that you put into providing quality content. I stumbled across your channel after I was inspired by another athlete (Nick Bare) to register for my first Sprint Triathlon. Though I was initially inspired by Nick, it was you that inspired me to understand the science and use that science to prevent injury and to be more competitive in my first race. I’ve got to say, trying to maintain a zone two workout is tough! This Saturday, I plan to kill myself doing a max heart rate run, then I’ll go home and do the calculations so I know what my actual zones are. Thanks again, JT
Hi. What do you recommend to monitor my HR while running. I have a finger oximeter that measures oxygen and HR but it doesn’t work well when I’m in running.
The best video about hr zones for me, I think a lot of people are really struggling with run/walk, that’s so good that there are Olympic examples of using run/walk
Excellent info. Run walk is so important. Most every avid runner I know is nursing an injury at some point every year. Usually due to over training. The smart ones have learned it’s ok to run walk. Special Forces operators are taught to run walk and train with 20-24hr run walks with gear.
I would add treadmill work to that list. I live in a warm state, it allows me to keep cool, keep a nice steady Z2 HR and reduces joint impact during larger training blocks. I do this for about 1/4-1/3 of my runs
This is exactly what I needed to see today, thks!
Amazing tips
You told me things that I've never thought about it
I will definitely try it in my next ru
Since apparantly hr is the only thing that matters, my winter training this year will consist of doing lines of coke and sitting on the couch.
don't forget caffeine
I'd go amphetamines too
What does drinking a glass of coke or any soft drink do? I guess they are pretty high sugar. I get you man, coke is your red cordial
wow. this was funny. ha.
John Fuddy-duddy,
You already do that....
Very helpful! Thank you very much.
Very nice video, clear and precise! 😍👌 Thanks a lot! 😀👍
Thanks for these tips, Bro!
Perfect! Thank's Taren!
Super great tips right!
This is great! Thank you!
Especially the running when cold is so true. Today was so nice outside, ran 11km at ~5:35min/km mostly zone 2. Yesterday same route same time, but quite bit warmer. Easily 20-30s slower while being in low Z3, trying to keep my HR down. Run/walk is something I'm only incorporating, when I just did an incline. Then at the top I allow myself to walk until I reach the decline again or my HR dipped bellow Z2.
Thank you for sharing 🏃♀️🏃♀️🏃♀️
Totally brilliant, cheers!😘
Such a good information!!!
This is the only low heart rate training video I've watched that suggested mouth breathing to keep your heart rate low. That's nice to hear since I always force myself to do nose breathing and maybe it is making it harder for me. I'll give it a try !
Great video and I believe nose breathing is better all around whenever you exercise to build capacity. Your nose gives every breath a spa treatment (over 20 benefits) before it enters your body.
Brilliant!cI have been struggling to keep my HR down for months now. Can't wait to implement these tips! Thank you so much!
Yeah these tips are awesome and do you track your HR now with like a smart watch or chest monitor?
Helpful! Z2 training is great too take get in tune with the heart and become a bit more intuitive. And power-walking? Excuse for wristbands and windbreakers. You explain very well. Good teacher.
Thank you, I learned a lot today...
Something, something, something. Mitochondria is the powerhouse of the cell!
Good video!
My MAN!!! Just finished your 1 month run every day program today. Time to build up that aerobic base even more. Keep up the killer content!!
yes that aerobic base is everything!
Thanks, great video
Great info💪👍
Excellent content
Helpful tips thank u
this is so counter intuitive it does my head in. I'll give it a go though :) Thank you for posting this
How did it go?
I very much understand that. I live in HK and do 85% of my mileage in zone 2. It was hard at first to adapt especially during the summer heat but the body really adapts well after w few weeks
This is by far the best advice on building a strong aerobic base.
Great tip about the run-walk to keep the HR low.
What also helps is cutting a run in two halves. When I started running in zone two, my HR constantly rose and after 20-25 minutes, I was above zone two. So on zone two running days I did one run in the morning and one in the evening to add up to 50 - 60 minutes. After some months I was able to add a little time to my first run. And some time later I could add another 5 minutes and so on.
❤❤
Niiiiiiice tip, Thank you
What a great video. I gonna break this down in a video! 🔝🔝🔝
Going for a Z2 run now, will try these tips :)
This was so great! I've been pretty frustrated with not being able to keep my heart rate down on my Zone 2 runs, so this is exactly what I needed
Yeah these tips are absolute gold
Where I live it is cool and hill, keeping the HR down is a challenge but can be done. I'll use some of these tips to help a little more.
you are super teacher and best no doubt in running world. Love you from India.. :)
Thanks for the video. Are you doing all of your long runs at zone 2, or just runs outside of long and speed?
I'm 55 and started to run 10 years ago, and I have chronical sinusitis. After some “CZcams investigation, 3 weeks ago I decided to try zone 2 running since, for me to be able to run 10K in less than an hour, I am always in zone 4 and 5... Now, just to be able to be in Zone 2, I have to do each kilometer in around 8:30 minutes. I am just and average Joe, but I am amazed that you can make a kilometer in almost 5 minutes in Zone 2, I am really far from that. I run 50 Km a week, so this will be a really long way for me to be able just to run an average of 6 min per kilometer in zone 2, I am guessing 6 months at least. BUT, your videos are helping me a lot to “build the patience” I need to keep with this training. THANKS!!!
Thanks!
Excellent tips, Taren.. quick question: belly breathing does indeed relax and lower heart rate.. but how to do this while keeping core control? I mean.. whenever I feel the need to belly breath, I fear my running form will be jeopardized by relaxing the core.. do you have any tips on that? Thanx!!!
I did the run/walk like almost every run. Cus its much more relaxed & easy on the joints. I could run everyday to be honest. Last month's mileage was 300 Kilometers. Before, 100K a month seems impossible. Now I could run a half-Marathon 3 times in a week!
How?
gosh im so glad that you mentioned long hikes are good replacements for long slow runs, but since i enjoy both, and I already had this planned, can you incorporate a mid distance run, say 6 miles with a shorter (intense) hike? I want to run TO my favorite hike here on oahu and then do it, the hike itself is maybe 4 miles but it is very hard
@taren is this based off MAF ZONE2 or the standard zone 2 based off the five zone system?
I wish ‘twas easier for us ladies to run sans shirt; the closest thing for us to do is to run in a tank. I totally agree about how we breathe doing the run. It has helped me tremendously breathing out more slowly and from my stomach.
You can find a lot of really, let’s say, light weight sports bras
Breathe by James Nestor says the opposite about mouth breathing. His data says practiced nose breathing is 40% more efficient than mouth breathing. I've been trying to work on nose breathing and in the short term my HR is a bit higher but I do think there is major benefits. Its a great read for any athlete.
I don't believe that. My nose most definitely doesn't have the same capacity as my open mouth. My nose is constantly restricted.
Gazza-in-the-usa I’m pretty sure breathing through your nose releases a chemical that helps absorb oxygen. Also breathing through your nose should theoretically make you more efficient at pulling oxygen from your blood because you will have naturally high co2 levels which signals your body to pull more oxygen.
@@ysomadbeats Disagree. Oxygen depravation just means your heart beats faster to pump more blood to transfer as much oxygen as possible to keep the Sp02 levels up. Simple gaseous exchange.
So, basically as I’m understanding it, best way to run longer and faster is to increase baseline threshold rather than increasing top-line performance. Best way to do that is Zone 2 training. Am I getting that right? Just got back from a 2 mile run (avg. BPM ~159) and I felt like I could easily go another 2 with no problem, which is a BIG DEAL for me. I’m really trying to improve my run times and distance so a response from anyone who knows what they’re doing would be greatly appreciated lol.
I always over dress. I'm sure that gets my heart rate higher. I also don't have as much wiggle room with a max heart rate of 169. I think the walk might need to be introduced and/or the downhill suggestion. Good stuff!
New to zone 2… tried my first treadmill Z2 and good lord had to walk it all. As soon as I even began a slow jog HR immediately jumped to Z3! Is that to be expected? Then did a Zwift ride same day and was easy to maintain Z2. I take it running is much harder on you aerobically? Ive been training for decades and am 62 yrs old.
What is Zone 2 running? What range of HR is in within Z2? If using the Heart Rate Reserve formula, my range for Z2 is quite high in comparison from working it out from my Max Heart rate.
Taren at 4:41 in your video you have what looks like a Dexcom on your left trap. I was just curious about that.
Top Video! +1 subscriber
There is a lot of stuff about running at a low HR which I do a lot, one thing I battle with is getting high into zone 4 or even touching zone 5. What’s a good workout to do to help myself getting into zone 5 please, or just being able to run longer at a high HR for longer?
Background: 31 years old, fairly fit, run between 30-50k a week and cycle roughly 2 hours a week, this is mainly zone 2 with very focused intervals/tempo work.
I can’t get above 172bpm, and even this feels like I’m going to pop.
I struggle to keep my HR under 170 let alone zone 2. My run today which was below threshold but faster than long run I was 46% zone 5 and 47% zone 4 and I felt reasonably strong. I've always struggled to keep hr when exercising under 160. I'll do have generalised anxiety so my resting HR is a bit higher than someone of my fitness should be. I'll have to give these tips a go
I was in the same boat not long ago! By switching to early morning runs and getting a chest strap (don't try and keep low hr on a watch optical sensor) I was finally able to maintain low HR at a really slow 12.5 to 13 min/mile pace. Been doing that for a few months and can now do 11/min mile for 8 miles at 135 hr. Consistency is key!
I can't quite understand if zone 2 improves mitochondrial density or becomes more efficient. This question is because in your "guidelines on how to use those heart rate zones" you put in zone 5: "This zone builds mitochondrial density in your extremities, allowing your body to use oxygen more efficiently .. . "So what can you improve? in zone 2 and zone 5, density or efficiency. Thank you very much...
So at the end of a run, should my avg HR be in zone 2, or should I be checking my watch constantly and if it shows that I’m over zone 2 to slow down?
Good call on the downhill. I have a higher home than most and would need to power walk to stay in zone 2. It's annoying as hell
I’ve been doing low heart rate training for a couple of years. Sometimes I am only in zone 1, especially on cool mornings. I am still getting the benefit?
Question: I am a beginner triathlete and have signed up for a race that will be in the heat. I thought training in the heat would be better to simulate race day. So you are saying it would actually be better still, to train in cooler weather (ie mornings) to build endurance. Correct? So training in hottest part of day is not better? Thank you!!!
Great advice
What do you think is the best intensity and heart rate zone to maximize heart size, stroke volume, and improved circulation? Zone 2 60-70%, Zone 3 70-80%, or Zone 4 80-90%?
How would the heart adaptations differ with a 150HR running slow uphill versus 150HR running fast on the flat?
Hey TT, I have a question. If I am doing zone two running (around 7 km) and right after this run I go for a 2 or 3 km really fast ( zone 4 / zone 5) does it negatively affect my mitochondria gains from the zone 2 run? Thanks for your answer
No. Before you overtrain, you gotta train!
Would biking in zone two help my running heart rate?
I have a pain in my right calf after weeks of running in preparation for my first half marathon. I dont want to run again till the pain is gone completely. Can i exercise on the rowing machine in the meanwhile as i dont want to exert a lot of force on my calves but want to improve my breathing and fitness ?
My hr gets so high when jogging I always have to walk in-between to stay in zone 2. It's a bit frustrating because I can't seem to find a way to run where my hr will stay below 130. I have asthma so maybe that is a factor. I'll try to do more short zone two run as recommened and see how it goes.
advice for ppl with asthma please
Interesting on low HR running …. downhill running … maybe inverted hill repeats: walk up, run down?
Road Cycling I have no problem keeping my heart rate down and can go all day. Only been running a few months trying to build up base but my last run was 77% zone 4. It's hard to run slower to keep HR down.
In a recent video you said to breath through the nose for zone 2 training (at least for the first mile). I’ve also heard other trainers say similar. Maybe I’m over thinking it. 😕
I’ve heard nose breathing being better. Any links to the studies?
"Marty, we need to go back to the future" "where we're going we don't need roads"
Haha love this!
I live doing run/walk and was surprised that my total time was pretty good.
That's super interesting as i've heard the time differences aren't that much different than a straight run
For me, Zone 2 = I'm always freezing! I never get fast enough to warm up my core. Can't even think about running without a shirt until maybe summer rolls around!
I do my zone 2 on the treadmill. controlling the pace controls HR. Do you get the same Z2 benefits for running by doing Z2 workouts on the Eliptical or bike?
Yes, you will get the same cardiovascular benefits. Z2 runs/activities are about staying within a range where oxidative metabolic systems (Krebs cycle/electron transport chain) are most stressed. When you enter into Z3 and higher you still utilize these oxidative systems, but also begin to utilize a higher degree of anaerobic (glycolysis and ATP-PC) metabolic systems. So it is essentially about energy use, and allowing your body to efficiently utilize a higher degree of fat through beta-oxidation and the subsequent aerobic pathways. This will occur during any activity that stresses you in Z2, the only thing you will be missing during an elliptical or bike will be the muscular and joint impact training from running - which can have a decent effect on heart rate in itself if you aren't keeping up with actual running, or intense hiking like he talks about in the video.
@@Opeth115 Thank you for that information, I am primarilary a distance runner, if I can replace some of my 40 min easy runs with a 2 hour bike ride at zone 2 I think it would improve my aerobic capacity while reducing the impact on my joints
@@bobw5024 I totally agree, and do the exactly the same.
Heartrate zones are just proxies for lactate tresholds, so if it's hot, your zone 2 for your legs is just at a higher heartrate because the heart also needs to circulate blood in your skin.
what do you do when that heart rate climbs out of zone 2 in under 60 seconds? when I walk I walk at 120BPM or lower but my top of zone 2 is 147 no matter what I do if its a jog over 5mph I'm out of zone 2 in under 0.1miles or 45 seconds whichever is faster. what do I do then cause I'm very frustrated? On top of that I can bike a full century without issue.
I was in a similar situation a few months ago; whenever I ran, fast or slow, I couldn’t keep my HR below zone 4. I looked into it and discovered that I probably had undeveloped base fitness and the suggested remedy was to do lots of run/walks in zone 2. Basically I ran until I got to the top of zone 2, then walked until it dropped to the bottom of zone 2. I started doing this about 2 months ago and at first I was running less than half of a 40-60 minute workout. For the last couple of weeks I have been able to run the whole workout and I can feel the benefit in all types of run. I only started running 4 months ago and was really unfit and fairly overweight (I am still slightly overweight) so if I can do it then anyone without underlying conditions can do it.
Ok my polar tracks two different zones, one is heart rate zone and the other is speed zone, which one I'm suppose to track with my zone 2 training.
Heart rate, make sure to set your zones up 👍
I read somewhere that nose breathing is beneficial for endurance. For me it's the perfect sign for staying in the aerobic zone. If I have to open the mouth I'm not there anymore.
able to breath and hold it for couple seconds then slowly release it means we are still in aerobic zone
Like your video but check science about nose breathing. When you use only nasal breathing, you basically increase CO2 in blood (Bad thing ?) but also increase NO, which has been shown to increase arterial oxygen tension and reduce pulmonary vascular resistance. So yes, you breath "less" (volume) but because you are far more efficient (Telles, Singh, & Balkrishna, 2011). It's also an advantage for controling the parasympathic nervous system (Check Patrick mckeown), which allows us to bring our HR down... For Zone 2 training adaptation, nasal breathing is definitely better and when you'll on higher intensity (like tempo or threshold), use mouth breathing.
Yeah he clearly hasn’t read Breath.
I do this. Hate breathing through my mouth unless necessary. I just lose so much control on my stamina if I mouth breath.
Is zone 2 an Aerobic zone ?
It is great video to be healthy not to win race
i think this run/walk interval approach is the best. especially for me, being 114 kg heavy.
with glutamine, sodium bicarbonate & taurin supplement i also improve fat burning (beside being on low carb / keto)
In order for me to stay in Zone 2 I have to walk very slow or straight up stop. My Resting HR is 67-72. As soon as I move I'm at 90+ then at walking I'm up to 120-134. Slow jog I'm at 160. My Max is 175. I do come from a HIIT background, I was a sprinter and love HIIT. I do want to become a better runner but don't think I can do that walking to keep heartrate low. Catch 22 I guess.
Question - Do zone 2 bike rides improve my runs?
yes and no, yes they improve your aerobic capacity which helps all disciplines but they don't improve the specific muscle mitochondria density in run specific muscles, the ones that don't cross over between sports i.e. hip stabilisers etc. So basically you can do Z2 on other less injury prone disciplines swim/bike and help your run, buuuut you can't eliminate your long runs entirely. The typical advice is triathletes don't need to run *as often* as marathon runners to get the same performance due to the aerobic cross over (and imo its smart not to run too much as you limit your injury potential)
@@chrisoman87 Very helpful, that's what I thought. I lift weights, run, and bike and have a difficult time trying to find an ideal schedule to fit all those things in so that I see improvement and not get worn out. Biking is my least favorite (I have a Peloton for sale, lol) but it's super helpful on bad weather days.
I live in Uganda. How do you have so much food?
Where kia soul Taren ??
Great car
Run shirtless? I don't want to get charged with homicide...
haha best answer ever
Haha the old lady is an belgian actress😂😂😂😂
Hey Taren, I wanna pick your brain on HR training progression. So about 6 months I did a max HR test and ended up with a max HR of 195. I'm 29 years old and I'm very physically active. I based my training on the 80/20 concept for running, cycling, and swimming since the start of HR training. But about a month ago I was doing 400 & 800m speed work intervals on the track and noticed my max HR was no where near what it was 6 months ago. I scrolled thru the past few weeks of my garmin and could not find a workout that my max HR was over the mid 170s. Even doing 800m sprints the highest it has reached is 176. Now that you know the juicy background story, my question is do I need to readjust my HR zones based on changes like this? Since the start of this 6 months ago I have also notice my resting heart rate has dropped from mid 40s to mid 30s.
Steven Faisst Yes. I’d suggest retesting. Increase in fitness will lower resting HR and can slightly lower max HR. But if you consistently can’t get the HR up near max, it’s a good sign of overtraining/under recovering. Keep in mind that heat and humidity will have a massive impact on what your HR so if you previously tested in hot conditions and it’s cool now, there will be a shift.
Which heart rate monitor is more accurate chest strap or watch?
Definitely chest strap compared to your standard watch.
As a black man, DEFINITELY chest strap
Just to be clear Zone Two 70% of MHR right? With my 174 bpm it’s almost imposible to stay in that Zone.
Good rough check is about 180 minus your age, give or take 5 if you’re really healthy or have underlying conditions
@@nichole2757 I don’t know where you got 180 from. The most common calculation is the Fox method which is 220 - age. There are other methods (for example 205.8 - (.685 x age) ) but heart rates are so variable that none of these methods are especially accurate (Fox calculates mine at 168, the second method at 174, but my measured MHR is 184) so the best way to find it out is to actually measure it. But 220 - age will get you a lot closer than 180 - age.
Edit: sorry, just realised that 180 - age is the MAF formula, not MHR.
It’s not impossible but if you can’t do it at the moment, you just need to do work to develop your base. A few months ago it was impossible for me; whenever I ran, regardless of how slow or fast, my HR would climb fairly quickly to zones 4-5. I looked into this and discovered that my problem was undeveloped base fitness and the answer was to do lots of zone 2 workouts. I would go out for 40-60 minutes and run slowly but walk as soon as my heart went above zone 2, then run again when it got close to zone 1. I started doing these about 2 months ago and at first I was running for less than half of the workout, depending on temperature, hills, humidity etc. Two months later I run the whole workout and I can feel the benefit throughout all my types of run. I started running 4 months ago so I started from being pretty unfit and overweight (and I am still a little overweight to be honest) so if I can do it, I am sure most people without underlying conditions can as well.
How long or how far for zone 2 running?
That entirely depends on your current physical condition and training program. For example, pros usually do 2-3 hour runs on zone 2 a couple times per week, but a regular person would probably get injured if they did. For me, I am currently a beginner/intermediate and my “long runs” are actually hikes, so that I can spend about 4 hours in zone 2 but not get muscle and tendon injuries. I do one hike per week, two tempo (zone 3 and 4) runs and one interval run (max intensity for 5-10 minutes and rest, then repeat 3-6 times depending on the training plan)
Is it best to run in heart rate zones or heart rate reserve zones ????
If you have the data....I always tell people to use the reserve method. The 220-age method or the 180-age maff method is what you do when you don't your real max HR and real resting HR.
@@trepidati0n533 my max hr is 197 bpm
Resting hr is 57 bpm... hrr is 140 bpm... zone 2 ( 60- 70 % HRR + rhr ) 》》 my zone 2 ( 141 bpm - 155 bpm ) .... is this right ???
Heart rate is all relative. “Instant” results doesn’t necessarily make you a better or more efficient athlete especially when monitoring your HR. I personally like to think in long term results when it comes to improving Z2 HR running/training and not “instant” results.
Ok
I have another opinion about nose breathing in zone 1 or 2!
But OK everbody is different ;-)
How do you figure out your zones? What kind of calculator do you use for it...based on LT treshhold or Max HR?
180 minus your age
only reliable methode is to do an stress test and find out your lactate/heart rate turnpoints. every kind of calculation is better than nothing, but the chances are pretty high that these calculation does not represent you. lets assume your first HR Turnpoint at 140bpm....there is (from the metabolic side) a huge difference if you are running with 143 or 137bpm...
hope this was helpfull
i currently ran 5k and my HR 172, it is fine for me?
I think that's Race Effort, and depending on your age you may run it a bit faster
My maximum heart rate is about 195bpm, however my average HR when running is about 170bpm at a pace of 4’45 per kilometer. If I run faster I end up exhausted and can’t hold It for a long time. I still have a long way to improve.
If that's your max (same as mine) your 174 is about 85% effort and it's your tempo and speed pace. 70% easy piece is about 150
Sorry Taren, gotta nose breathe or people will look at me like I’m killing them
7:55 min/km pace 5k, it wasn't easy specially with hills.
Agreed. Try running on a track for a month. Hills will be your friend. Haha. I ran 10K everyday on a track for almost 2-3 Months. It was so boring. But then I tried incorporating hills and now I don't want to run if there's no hills in it. Hahah.
@@rahima9193 true it easy and do-able on treadmill rather in track or road. very easy for our body to get into our usual running motion (eager to run faster each mile)
@@Readytogo11111 Yeah broke my 5K Personal Best on hills. 25Mins. From 37Mins. Everything starts from basic. Its not you can't do it, its just your body hasn't adapted yet. So keep grinding!!