RUNNING FASTER - Secret to Running with a Low Heart Rate
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- čas přidán 16. 02. 2023
- Low heart rate training is a great way to improve your running endurance, and ultimately run faster for less effort as your aerobic fitness improves. In this video, I have a bunch of running tips for you which will help you to run faster with a low heart rate, mastering your heart rate trianing.
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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.
WEBSITE: www.kinetic-revolution.com
#Running #JamesDunne #Fitness - Sport
🔥 Want to break the cycle of running injuries? This is for you:
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Burying the ego… I love that. It is what I struggle with.
Lego my ego!
As a multiple 100k ultramarathons finisher, I'm telling you that I bury my ego several times every race. Race with no ego, that's joy. Makes you feel greater when finish.
My heart rate is walking zone 1 anything faster=zone 5. 😂
Same
I had a similar situation and I found out I was hyperventilating. I noticed something was wrong when a short bit of jogging would leave me breathing at my max rate. I didn't need that much oxygen. I started regulating my breathing similar to my walk pace. I walked, saw what was natural for me, then I jogged and consciously controlled my breathing to be slightly faster than my walking. I only allowed myself to breath faster when I started to feel out of breath. This worked for me.
It seemed I had a habit that if I could feel my heart beating fast, I wanted to breath faster. Now that I've been doing this for a few months, I've noticed my breathing and heart rate are no longer directly linked. I now breath when I feel like I need to breath, not just because my heart needs to pump the oxygen more.
resting HR?
@@cristobal.palmero4919my rest HR? About 40bpm 38 this morning.
@@timothyrocky50mine is 120 no wonder i have a hard time running
After 3 poor marathon finishes last year (hit the wall hard in all 3 and fizzled out hard), I found I was running too much in the grey zone. This year I have stayed in the easy zone (for my age per MAF method) and I've been able to easily jump back up to 40+ mile weeks in 6 weeks - I ran for 13 days in row and could have kept going - no injuries, and I'm recovering really well. My pace went form about 10 minutes per mile back down to just under 9 minutes per mile, and this year I plan to get a lot of 60-70+ mile weeks to be able to finally break 3 hours in the marathon.
To break a 3hr marathon, you need a lot more than easy miles. You need a lot of extremely hard miles mixed in with a lot of easy miles. Believe me it was the hardest thing I have ever done. Blood, sweat and tears.
I’ve done a handful of sub 3s. 60ish miles per week should get you there. You can do it.
@@craig2679 easy miles and one or 2 quality training per week (series or hard fartleck) should work.
@@dididubalier2196 Agree (maybe even 3). Also, the 5 longest runs of your training block need to equal 160km minimum (36km,34km,32km,30km,28km - for example) and they need to contain inside them marathon pace segments (or slightly faster - I was training at 4:08-4:10 per km). Hill sprints also helped (15sec sprints with walk downs) and Lactate Threshold runs. I did 1 hill, 1 LT(between 30 and 50 minutes) and 1 Long run every week mixed in with 3 or 4 days of slower stuff. Peaked at around 100km a week.
@@craig2679 Depends on genetics. I had teammates in college that were distance runners that have been out of competition for over a decade and did no training until the few months leading up to the marathon. They started training at 8:00-8:15 pace cold turkey and within two months were already down below 7:00 mile pace for the duration. I, a former sprinter and jumper would need years to get that type of speed endurance, but I can still dunk a basketball at nearly 40 years old with no training. Everyone is different.
Very useful - thankyou! I've making a conscious effort not to go above a certain HR on my runs except towards the end and it has made my runs more pleasant and faster! I will try the 30 minute test next and see how it goes.
Thank you for your videos on low heart rate running - great for encourage my wife to keep going 🥳
My HR used to spike whenever I ran up hill, and I used to have a hard time getting my HR down again. I fixed my problem by starting to run more hilly courses. My HR still rises going up hill, but I get it back down without problem. There is nothing wrong with walking up hills, but you might be in trouble if your next race is on a hilly course...
Great point on body doesn’t know the difference between walking and running, only intensity. I did approximately half my aerobic training on stairmaster for my first two marathons. Ran both marathons with zero walking, except to the potty and back out haha. Now time to break the 4 hour barrier 👊🏼
No doubt that is true, except running helped me build muscle all over, upper body, arms, abdominals included, whereas walking does not (at least not for me).
@@RobertLinthicum oh I am for sure not saying walking is equivalent to running. I am saying though that aerobic activity is equivalent across the whole spectrum of physical activity when referring to aerobic fitness only. Like stair master aerobic session. But yes I for sure agree, running makes the whole body tighter😊when diet is in check of course.
This is a brilliant video, thank you
Great tips James..... I used to use the Maff Method (Maffetone) and switched to 80/20 and back....
If you are new to this the Maff Method at first it felt like I was getting no where, but if you are experienced and want to run 50 miles its ideal training to run easier and further with out running at pace and getting faster and faster after 3 weeks / 3 months (all depending on what stage you are at) - at least with the 80/20 you get the opportunity to run fast (and forget your HR) on the 20% days
Really clear, informative, and straight to the point. Loved it!
Psst… run fasted. My heart rate is always 15-20 bpm higher after eating, versus fasted in the morning. This seems to be ubiquitous but shockingly not widely discussed.
Agreed!! I tried running with a full stomach and my hear rate smashed!!
Maffetone and NASAL breathing got me to finish my first two marathons! 4 hours 10 then 4 hours 7! That was back in 2021 and 2022. Fell off for a bit for muscle building phase but am missing the aerobic fitness long sessions! Back on it now and it feels so right❤
One of my fav things to keep my breathing HR consistent is 10 steps out, 6 steps in, 6 steps out, 10 steps in while I'm Z2 ... it's kind of a take on 5:2 or 2:5 breathing... Remembering to breathe into your low back, belly... seems to steady the rate and also works as a form of running meditation to focus on the run and not the random negativity when you get longer and longer into the runs.
Love the bit of video showing a coronary stent
Hey guys, just wanted to share my tip
It used to be difficult to keep my heart rate down, most of my runs were with average bpm 160 and I was not making any progress in running for a very long time.
When I was "forcing" myself to run in around 140 by watching fitness tracker, it was very dull and boring and difficult to try to run in walking pace
THEN I tried running with my mouth shut breathing only through nose and suddenly I was able to run with bpm around 140 naturally without actually feeling much tired🙂
I’m gonna try this today
me too,. using this tips,. and its work to me,. im now running using face mask,. but my nose not closed,.
Lots of useful tidbits of information in this video, thank you.
This needs time indexes, there's so much info covered in a short time. I'm like rewatching this again.. lol xD
My problem with low heart rate training is that slow running is so intense for my tendons and joints, its almost painfully... the first 3 weeks I even overstressed my illiopsoas and still get knee problems...
I never have any of those problems when running above 150bpm.
It's almost frustrating.
Is is not the other way round? I ran for just 2kms and am taking more than 5days to recover from it. Today is the 5th day with still soleus soreness.
Had a high Cadence and 4:30/km pace accidentally whilst being comfortable breathing wise because of aerobic base built from endurance cycling.
Ps. I ran in Vibrams five finger shoes. I believe even with 2 months of using them I got soreness from the run because of the higher pace and impact landings came as a result
@@purushrut that wasnt the topic nor the intention in this comment, like not even close, dont know what you are talking...it was about low bpm = low speed = less optimal running form = more stresss to joints, especially iliospsoas and meniscus duo to less contact time and a pendulum movement of the iliopsoas what is crucial to this muscle, since usually at very low speed the knee lift also starts to suffer.
Yeah same for me, it’s easier for me to run faster than slow. When I’m running slow, it’s like I’m feeling all my weight (usually over 100 kgs) and it hurts and it’s difficult to breath when I’m running slow
I had this problem too but have found that if I really focus on keeping my cadence up as much as possible with what my friend calls "short fairy steps" during my slower runs that helps with my tendons and joints. I also still try to land on midfoot/forefoot instead of my heels and that helps too. My HR still creeps up though in the 150s after awhile and then I have to take a walk break. I am hoping in trusting the process I will get back to faster paces at a slow HR and these challenges wont be such an issue!
thank you
hi james dunne lot of thanks u people guiding us. one scoop gold brightened knowledge return we thumpsup of ur sucessfully cinema urs faith fully
Good vids
I'm 64yo and just started two weeks ago using a chest heartrate monitor. I've been working on the MAF heartrate. It's hard, because my heartrate zone is supposed to be 116 bpm which the high side of aerobic zone.
I'm 60, and using Maffetone's simple formula would give me 120 as my MAF number, which would be pretty hard to stay below. But it's worth doing the tests to find your individual HR zone 2. My Garmin calculates my Lactate Threshold as 158 (after hard sessions of >20 minutes), which means the line between easy and aerobic is 141 bpm, a much more reasonable rate to stay below. This really is easy for me, as I can speak in full sentences when I'm running at or below 140 bpm. I've used the "last 20 minutes average of a 30-minute all-out effort" as another backup method to ascertain that I'm not delusional. The Easy/Aerobic line also comes out at 141 bpm. Start with the talk test...you may find you're comfortable at a significantly higher HR than 116!
I am not a trainer, but I will caution against a strict following of the MAF HR for older runners who are already somewhat experienced in running. If you find yourself having to run way too slow compare to your normal "easy" pace, then you may lose VO2 Max fitness.
Yes, 115 is a bit of a joke. I am 66 and use 125 to 130 as my zone :)
@@reeltaiwan Hi, I'm 64 1/2
I'm in the same boat, 116. It's frustrating, because thats so slow.
Nice Video!👍🏻🤩👍🏻🤩👍🏻🤩
If using a walk /run strategy on a 2-4 mile run, at what heartrate or what percentage of your max do you switch from running to walking?
Ive got around 120 when walkin, and 160 when runing in that kind of workout
I think one way to get a somewhat accurate estimate is MAF 180 formula:
180 subtract your age
A) If you are recovering from major illness, hospital stay or are on regular medication subtract an additional 10.
B) If you have been inconsistent with training, been injured or are just getting back into training or if you get colds/flu more than two times a year or have allergies/asthma subtract an additional 5
C) If you train about 4 times a week and don't have anything listed under A or B keep it 180-age
D) If you have been training consistently for two years (without any problems with A OR B) and have been making progress in competition without injury add 5
So I'm 24 and B applies to me. This means that I should try to keep my heart rate right around/below 151bpm
@@wilda.9826 thanks!
When I quit smoking weed I think that week on Friday, my heart rate was at 190 on a Apple Watch lol. I’m 23 and I had sweats on, a sweater and I was detoxing myself from weed so I was sweating like if it was 120 degrees. Recently I been diagnose with vitamin d deficiency and I ran today and I get tired easily but I’m going to get my endurance back
How are you doing now?
How are you
@@finnsharp6138 better than before. I workout more and run a lot
@@ElViperr408 I just quit weed too and have been inactive is it normal while walking and doing light activities to have a heart rate at 115-130 and when doing harder activity 140-160?
That's why I use treadmill... Nice steady pace, and controlled environment. Best for steady state cardio training.
Could also just go all out for a 5km and add 12 mins in hr and final hr at finish and divide by two ( for those over 24 mins 5km times anyway
Unsure of others struggle, but when running outside I creep into zone 4/5 and have difficulty finding the pace. These last couple weeks on a treadmill I can zone 2/3 without any issue. I hate the treadmill but am hoping this will translate to an improvement over the summer.
Same here. On the treadmill I have no problem staying at a lower hr, but outside it’s a different story. The problem is, I’m not so sure treadmill running translates to outside running well.
@@vkotisfound the treadmill very helpful whenstarted 3 years ago. I use it as a reference
If you can have a conversation normaly while you run or breathe thru nose that's deep Z-2
This is exactly what im going through! I can do 5k easy on the treadmill at 7:30 pace but outside its so hard. I also have asthma that gets worse in the cold
Recently ran a pb half marathon 1:22 at 3:55/km yet even at 6:00/km I find it difficult to stay under 160bpm
what was your BPM during the half marathon?
I played football my whole life through college as a running back, and did 400 meter and below In track. I also have always since the age of ten loved running about 3-4 miles whenever i feel like it. I’m 25 now, i took a break from running and cardio for about two years. Two years ago i began ramping it back up, I’m considering myself an amateur runner as I’m training for a half marathon. I say all this because, I’ve always ran for ever at a high heart rate. I average 165-175 most miles on hills or flat. Top end is 187. No matter how fast or slow, It hits 160 minimum after like 10 minutes. The only way it doesn’t is if I literally go just passed a walking speed. But i don’t feel very tired when running. I usually do 6-8 miles and sure i get tired towards the end but i want to run longer while feeling smooth. I’ve legit been running distance for a year now, I’ve lost weight, but heart rate improvement has been non existent. Not sure how to fix it
This is literally how it was for me. I ran for about 3 years with higher heart rates, never felt horribly tired, didn't get injured (well, not from overuse, I rolled a few ankles), and completed many distance races including a 100k ultra. Despite all that, I never worked on my base and couldn't run at all in zone 2. A few months ago I finally gave in, bought a chest strap, and took the 80/20 rule seriously. It takes so much patience, but it works. I'm up to running all of my easy runs now, and my faster sessions are getting much better. I've got a half marathon coming up that I did a few years back - gonna be interesting to see if I see any improvements.
What are you using to measure your heart rate? Watches are unreliable, they can get pace-locked.
@@user-ee1fn4vt8b i use an Apple Watch
@@arsebiscuitsandwine dang man, this really gives me hope. Maybe i need to really get serious on this, i dream to run a marathon soon. The heart band sounds appealing
@@arsebiscuitsandwine how long have you been using the band ?
This advice helped me speed up my 5k, which in turn helped me run a 1/2 marathon distance for the first time ever (I only planned to run 10 miles). Thank you. I documented some of the ups and downs in my latest video
Question: when doing these max heart rate and threshold test workouts, if you have to start walking because you went out too hard, does that ruin the test or do you still just continue the test until you finish? It seems that you might have to start all over again, especially if your doing a Max Heart Rate test.
Thanks for the great video. I’d never heard of these particular ways to get these numbers before.
It would seem logical that your aerobic base is not there for that speed at two minutes so trying again at a slower pace after recovery would be your max if you manage the time at that pace. You can always try again a day later at a pace in between if you think you have something to give. But you are more than likely to know how much you have in the tank to give after the redo.
HR monitors never seem to work with me. They always measures too high hr. I was jogging slow pace with my husband and my monitor measured hr 160 while I was chatting with my husband. I wasn't sweating, I wasn't puffing or short of breath.
try buying a chest strap heart rate monitor it really helps
I have been diligent with following the low HR training for 5 solid months now. My zone 2 pace has not improved much yet BUT I can run a lot farther and was able to run my first ever marathon a few weeks ago and find I can run in zone 3/zone 4 a lot longer than before without pain and fatigue. I am wondering if my zone 2 pace will ever get better... if it hasn't improved much in 5 months will it ever improve?
Include tempo!threshold runs 1 or 2 times a week brother
Very useful video! I’ve been running for four years but now trying to regain my lost form after a year’s break The tips from the video are really helpful.
BTW, @03:15 it is my beloved Kyiv, but the image is flipped :-)
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Please explain when you are 55 years old you can add 5 beats according to MAF. Thanks
I've been running 2.5 months and zone 2 is not possible for me while running. So I've kept my 3 times per week runs but added in long brisk walks that result in Zone 2. It adds km's and cardio without the sad feeling of walking on my runs just to keep my HR down.
I’m into running recently and have been doing 3 runs per week as well. Tried zone 2 today I can never keep my heart rate in zone 2 unless I’m walking.
I’ll adopt your method of having brisk walk on my rest days that serves as zone 2 training. How does it feel so far?
Does that apply to biking too?
I started Zone 2 training and basically hate every second of it with a passion. Unfortunately I never really took the time to train my aerobic system and my HR is through the roof within in minutes at even light efforts. Honestly, yesterday was the first time ever I was angry at a run. I am trying to breath properly. I walk when I see my HR go too high. I wish I did not have a 10k and a half marathon coming up in the next few weeks then I could dedicate more time to Zone 2.
I’m trying to do zone 2 as well and hate it as well. Zone 2 for me is 128 or below which puts me at 16-18 min/m pace. My race goal pace is 9:05 for a half marathon. Today I ran an easy long 13 mile run, was singing songs to see if I were at conversational pace, and chatted with a runner I saw with no problem. Unfortunately that run was an 12 m/m and mostly zone 3 with some zone 4 creeping in. I’ve always used the run walk run strategy. I’m trying hard to believe that 80% of my runs should be at 16-18 min/m pace but…. Also spending so much time looking at my watch to see if I’m in zones has added so much mental stress to running that it defeats the whole reason why I run - a stress reliever.
Takes time but youll get there. My hr is about 155 average for a 6.30 mile atm during a marathon. If i do 1k repeats in training at that pace it only gets to 146.
Keep at it :)
@@lauriesexton5301 I wonder if your zones are off. Conversation pace is usually Zone 2. There are all sorts of estimates to determine your zones, but getting a test done in a lab is the best option. I was using the MAF method to estimate my zones but didn't make any progress, but then got a VO2 max test done and that revealed my Zone 2 threshold was actually 14 BPM different than the MAF estimate--which is massive. Once I altered my zones as a result of this test, I ended up making massive improvements and shaved 40 seconds per mile off my 50k race pace in only a few months.
I run comfortably at 5min/km and i dont check heartrate, just feelings. I feel good enough for a 15km at that pace
@@lauriesexton5301 just go at conversational pace, its more enjoyable than stressing and honestly probably more accurate than however you estimated your zones
I am new to MAF training. I am warming up for five, training for 20 and ending with another five.
My goal is a 5k in October. I am also 50, down from 370 lbs to under 300.
Is there anything different I should do? I know my endurance is up.
It should be the same as he says here.
But I think you should run and walk for 30mins 4 times or more a week at the target heart rate.
At the weekend you should do 40mins.
After a few months when it heats easy up the mileage by 5% each week.
Maybe join a local running club.
tried it for 2 years. saw little to no results. started hitting the training pushing through very uncomfortable sets and saw almost immediate results in 5-6 weeks. don't let this training make you think its ok to be lazy because that's exactly the only result you will get.
Well said, people always look for the easy route!
well...I was pushing myself and always had high HR no matter what i did. Than I decided to be lazy and hold on (no matter how slow I run) to the correct HR. The next training was the first time I saw any improvement
How many days do i have to run slow pace in order to get fast?
Is this possible in jumping rope?
Wouldn't running in a hotter climate allow me to keep the HR within the target zone with less effort? Would this render the same benefits?
Running in hard climate is harder. Same pace, more effort
yes. it doesnt matter what you do even if you just stay in sauna at hr zone 2 then it will train your aerobic system and enlarge the heart. go hiking, ice skating, play basketball or tennis, just keep your heart at true hr zone 2 or even zone 1 for 2hours
After a year of low heart rate training I can say that it made me run with a lower heart rate (about 10 bpm on a marathon) but it did not made me faster. I have to admit that my marathon training was not perfect but the low heart rate training made run slow in general leading to a marginal time improvement on the marathon.
Did you implement speed work once a week? Intervals? Fartlek?
What’s the reasoning for not trying to sprint to get the max HR? Thanks!
simply because you can't just sprint the whole time or you'll get too exhausted and you'll have to walk
I feel my muscular endurance is lagging over everything else, maybe running form is tampering it? I need to build back up to 70km weeks.
MAF HR is 161 for me. Thats 80% of HR max. Zone 2 is defined between 60-70% of HR max, so where should I train now?
What 's your HRmax and HRrest? Use Heart Rate Reserve to work out your zones
@@Kurio71 HRmax is 204 and HRrest is 52. I calculated with HRR and got way higher zones. While Zone2 with HRmax is from 121-141 its now with HRR from 141-164. For me that makes sense because with that zone2 equals MAF... Is HRreserve more accurate? Thx for help
Lancem111. Is hr zone 3 effective or overtraining.
I mean if its once in a while but zone 1 helps build your aerobic base so then when your tired you can still go fast at your regular pace without slowing down significantly.I only know this through the handful of videos i watched so take this with a grain of salt
You know what my problem is…? The fookin watch! I let it guide me too much and making me think i’m a slow and weak runner. While i used to train better before the watch, as in, not so intense.
Should i leave the watch running while walking ? Do you pauze it? It doesnt really matter anymore, the stats are not important to me, except that i like to see i have a low heart rate at rest and heart rate when running and distance
Set custom heart rates in the watch? If possible, I know the Garmin watches can do this
My LTHR is 173. Easy run?
If you're a 30 year old male what heart rate should i be running at for low heart rate? is if 180- age? which would be 150 for me?
Aim for 130 or 135 instead
I run 2k in 14 minutes, my average heart rate is 180, is that OK, since I feel ok, no dizziness, no difficulty in breathing. I think that is my limit, so I'm afraid to go further than 2k
when do you realize that your pace is going up? right after you finish your first 1km or you notice that rate from the beginning all the way until the end? try to run slower Mr. Wong.
how old are you and in what shape?do you use heart rate monitor or watch? its notnormal to have180 in a fast walking pace unless its really steep uphill.
@@maisetas7 min/km is not a walking pace
At 80yo just walking gets my HR up to zone 2 .
Who is the athlete in the cover of the video
What should be my MAF age is 35 should it be 145
When i am walking my heart rate 110 bpm, feel like i can walk for 10 hours easy. When running i feel comfortably at 150 bpm. Do i need to lower my heart rate while running? 36 years old. Marathon 3:35 in 2022
If you got a running watch most have a heart rate zone monitor on it
Today I ran 3.2km (2 miles), my average pace was 6:30 mins / km, and average HR was 171 (peaked at 188). I think I am pushing a bit to hard :/
But this running 3mins / walking 1min cycles seems interesting.
finally someone closer to my level in the comments 🥲
Same stats, running NYC marathon in November :s
@@user-zt5ln4uo3f I've done 10k run of quite a slow pace (8.2mins/km) with a short walking sessions (5mins running/1min walking/repeat) - I averaged 150-155bpm on 5mins mark, then it dropped to 120 after 1min of walking, and again risen to 155 after 5mins.
Better, but it still needs a lot of work. And my right foot was a bit numb :D
Train hard days then alternate with Zone 2 runs.
i got idea all wrong then 😂 i run in the afternoon when the temp is around 32-35 degree and i drink every 5 kms i came from a cycling background so hr training is not new to me
You mean 32-35 C ? Wow, no thanks.
It also helps to have a body weight below 170 that makes running a lot easier 😂
I don't get it. Low HR for training is good, because it means your energy is made aerobic. But increased HR from heat oder dehydration or a coffee in the morning has nothing to do with the aerobic energy production. So it stays aerobic on a certain pace, no matter what other factors increase the HR, doesn't it? In other words, I'm not leaving the aerobic zone and am building lactate just because it's 30°C outdoors while running. Building a endurance base does not mean training the heart, but the whole aerobic system. Or am I missing something here?
Is it possible to run without a good cup of coffee first 🤔...?
90 memeber thumps up
Jog pr run?
Some numbers in case they're helpful for other people, I'm always looking for more stats about low HR training to work out what to expect:
When I started running a year ago my "easy" pace was about 12.30mins/mile because it seemed slow to me and that's what other women's easy paces were.
Now that I use a HR monitor my easy pace is about 15min/mile but my breathing is so much easier now - I didn't realise how laboured it was til I did the low HR thing - and I don't feel general inflammation the next day.
But even getting to that point has been sloooooow. When I started low HR running I was alternating 30 seconds run/walk at 4mph. Now I can run about 10mins at 4mph before a walk break.
This is with about 4 hours running a week over the last 5 months. I imagine - I hope! - you would improve more quickly with say 8 hours per week.
The biggest help for me was taking an iron supplement tbh, I saw an overnight improvement once I finally got that sorted. Definitely check your iron, sodium, and other levels :-)
Also for the record I calculate my easy pace at 80% of my max HR, which triangulates with my easy breathing. I would never be able to do this using my Maffetone HR, that's way too low for me.
One of the reasons I can't take Maffetone seriously is because he uses the same formula for men and women even though women naturally have a higher heart rate than men. And that isn't even getting into the fact that even among the same sex, everyone's an individual. I'm sure Maf is a great method for those who happen to have the right physiology, but for others it's a Procrustean bed and would running into a frustrating chore. My Maf HR is so ridiculously low there's no way I could sustain any kind of running gait with it, not even a grindingly slow downhill jog. But I can keep going for what feels like forever at an average HR 25 beats higher!
Agree
@@R.a.p.h.a.e.l.a same!
I noticed that after taking Niacin Flash B3, my heart rate became between 130 and 139. Maybe that was the reason
i just dont know how to run with low heart rate run, maybe because i am a two times heart attack survivor,
@6:38 when you said run as fast as you can for 2 minutes I was terrified.
Phew you explained in 2 more seconds.
What is low heart rate?
I did some long sprints and I hit a 205 heart rate is that my max heart rate? that was about 8 months ago
try do another test because your max heart rate can change over time
Im not convinced the part about running in hot weather is correct.
Yes heart rate will increase but the perceived load will not.
The heart rate is a way to monitor your load but you should be adjusting your zones for external factors like temperature. Since this is tricky to do, if its hot, just be a bit more flexible with the maximum heart rate you allow and pay more attention to your perceived load.
think so
Happy to see Kyiv Park bridge in the video! 🇺🇦 💪
People worry too much - yes - low heart rate training is great but if your heart rate is higher eg due to heat it’s okay, it’s still a zone 2 training for your muscles
I just started low heart training and yes It's frustrating , I mean at 150bpm, I run at 8.2 Minute per km. I mean what the hell, I' not even obese or something and can run 5k and 10k too. My personal best for 5k is 27 minutes ( Started working out 3 months before)..I don't know this will improve or not..
I noticed that after taking Niacin Flash B3, my heart rate became between 130 and 139.
If i walk 10min/km my hr is 100-110.but if i start to jog with 7-8min/km pace my hr is straight up to 170...
I'm 63 with mild aortic stenosis and actually my pace is about 8 or little less minutes per kilometer and works very well. Nasal breathing without fatigue. Comfortable and no pain.
Did you mouth tape or just keep trying? I MT at night but struggle with complete nasal breathing while running. Great job btw!
Try 2:1 inhale to exhale ratio. Strong will does the rest
@@michaj.1972 good tip !!!!
I understand the importance of easy running, but I'm confused about something. Everyone recommends walking hills to keep your HR down, saying it's just as good an AEROBIC workout. But I'm training for hilly races where I want to be able to run the moderate hills. Don't I want to work my muscles etc in the way I'll be racing? I can't walk all the hills in training except for occasional hill reps, then expect my body to cruise up hills in races?
In your case, you can do specific hill repeats or even sprints to gain more strength while getting your body used to the extra effort on a hilly course. But I think keeping the easy runs really easy is necessary to build an aerobic endurance.
I do a lot of hilly races too and follow the low heart rate approach. However, I do 80/20 training, keeping 80% of my runs easy and 20% hard. If you follow that approach, you would be walking the hills for 80% of your training, but on your hard days you'll be running them. That way you reap the benefits of both approaches.
The breath control trick doesn't reaaly work.
When running outside, changing your breath pattern that way simply slows you down. So yes, the heart rate goes down, but not because of the breathing. You could (and, unless you are doing speed work, you should) simply run slower and get the same effect without any special breathing manipulation.
On a treadmill, you can't slow down, and the effect looks a bit different: you heart rates does drop a bit after about half a minute of controlled breathing, but then, in another half minute or so, it goes right back up, and even overshoots a bit for a moment.
The studies that reported that result were clearly done on people running on a treadmill, and then too with an artificially restricted time frame (academics often make that kind of data manipulations to tease out a publishable "positive" result out of null data...).
As an asthmatic, I've found breathing techniques to be absolutely critical. I used to need my inhaler before and after every intense effort. After learning to breathe through my nose, belly breathing, breathing to cadence etc, I haven't used my inhaler since, no matter the effort.
@@Kelly_Ben That's a different issue, though. And, as a fellow asthmatic, I'd say different people react differently. In my case, running basically stopped my asthma. The breathing came naturally.
@WhyCan'tIRemainAnonymous?! I wish that had worked for me! I've got exercise induced asthma, so i MAINLY had issues while running. It wasn't unusual for the EMTs to follow me as I staggered around at the finish line of races. 😆 The nasal breathing and techniques were huge for me, they changed everything after decades of running, so just wanted to add my experience, where you said they don't really work. Best wishes!
If you're already doing nasal/diaphragm breathing on easy runs, then focusing on it when you notice your HR is a bit high may not have much of an effect. I imagine habitual mouth/chest breathers would find mindful breathing to significantly lower their HR. I've trained myself to habitually nose/diaphragm breathe, so I suppose my HR doesn't change much when I focus on it. BUT I can usually lower it quicker than simply by easing up on the pace by slowing the breathing down. (I'm usually looking at both HR and pace on my Garmin--though I suppose you could point out that my GPS might be fooling with somewhat flaky readings; on my bike; I can see that my HR goes down even while maintaining my power, which is a much more reliable measure of energy output).
I just can’t seem to get my heart to regulate. Even going at a slow pace. Talking 15 minute mile, if I’m doing anything more than walking it shoots up to 150+ not sure what I’m doing wrong or what’s wrong with me 😂
Lol i feel this. So hard. It pisses me off.
So... in order to run at a lower heart rate... you have to run at a lower heart rate? Maybe I misunderstood but that's what it sounded like.
In summary
1) Don't run when its too hot
2) Stay hydrated by drinking every 20 minutes
3) Incorporate walking during your runs instead of taking a break
4) High altitudes increase your heart rate
I’m a 47yo male, 6’2 223lbs. I’ve been heart rate training for approximately two months or so 0:39 . I cannot seem to run more than 1 minute without my HR jumping into the 140s. My HR should be 133 or less. Any input??
Why do you think your heart rate should be that low?
@@bendirkss Probably because Phil Maffetone told him so 😃
Providing your using a chest strap there is no "my HR should be", because everyone is an individual.
How does it feel? Can you talk easy?
Yeah I did the whole 180-my age thing= 133.
Breathing is good. I’m able to talk.
For me there are no secrets , If you are fit you can run faster, if you are having un necessary fat then you run slow. Burn the fat by running for long hours and you get faster in few years .to run long hours, you need to run slowly otherwise you will hate running :)
So I went out today for a walk-run. Walked, ran for about 30 min. HR was upper 150s-160. I could talk in short sentences…very short lol
watching this smoking a vape and drinking coffee about to go out on a run at 12:00 on a hottest weekend in recent memory lol
Step 1: do not have an autoimmune disease or something like histamine intolerance.
Step 2: This video.
And what about Thalasemia man with high heart rate huh? Its easy to talk about only from the healthy person perspective.
The start of this video explains why my heart rate reaches 100 bpm while taking my morning shower
Meh there are useful advice in this video but I think it's way too much centered around heart rate. Ie, yes you want to walk up the hills if you want to stay in a given zone but because it's more work and you're going above your first lactate threshold, not to keep your heart rate low for the sake of keeping your heart rate low. Drinking coffee doesn't change your physical exertion, only your heart rate. What I mean by that is if you're using heart rate as a surrogate/proxy to how much you stress your nervous system you might be missing out on something. I would rather suggest learning how to use RPE and base intensities on that only, heart rate might be used as a control to stay within a given zone, but it's not the be all end all a lot of people make of it. I think a lot of research still has to be done in this area, ie the correlation between lactate levels and heart rate at moderate intensities
That’s the whole point tho lol
I noticed that after taking Niacin Flash B3, my heart rate became between 130 and 139.
yeah.....hot run faster with low HR.....slow down is not running faster method....also walking is not running.....
How many elite athletes train with a low heart rate? 🤔
I imagine most
There's no secret.....it depends entirely on your fitness level
Secret: dosent exist 😂
I don't like negative comments but the info on hydration is not good. No one needs to drink that much during any run, let alone a slow run. Some proper research should be done on hydration. Ross Tucker does a great podcast called the science of sport in which he dispels the myths around hydration and shows that you're actually endangering yourself by drinking too much.
These numbers are within the recommendations in the scientific literature (even lower). Dangers come from drinking higher amounts, for several hours, and without electrolytes (hiponatremia). Saying that these recommendations are dangerous is just false. Dehydration will decrease performance quickly, and could easily kill you too. I don't see how drinking 300-600ml an hour for runs over 1h would do the same.
why are you running when you could walking
The advice is too basic.
drop bodyweight
thats the seecret, sacrefice all your strength, and fat ofc.
@@toroddlnning6806 How about sacrificing a little fat but keep the muscle?
Horrible technique of running 🏃♀️
Would you elaborate?
Just did a zone 2 run. I had a avege heart rate of 129 and a pace on 5:57 pr km. Is it good? 🤔🫣