How I Run Fast With A Low Heart Rate (Using Science)
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- čas přidán 28. 05. 2024
- In this video I'll show you 4 science-based ways to run faster with a lower heart rate. I used the exact same methods to take my running to the next level. I hope this serves you.
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The content in this video is intended for informational and educational purposes only and should not be construed as medical advice or instruction. The information provided here is not a substitute for professional medical expertise or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
Some very good info here. Interestingly, and very importantly, the 3 zones referred to in this video are not what are commonly accepted as training zones. Conventional training zones are 1-5. The current fad tells people to train mostly in Z2, but for most recreational runners this is nothing faster than a brisk walk. As soon as you start actually 'running' you're straight into Z3. In the last few seconds of this video, the suggested pace for optimal training is wayyyyyyy faster than what is advocated by most proponents of Z2 training. If your race pace is 4:00m/km (20 minute 5k) then training at 5:00m/km is far beyond what is usually accepted as Z2. It's still an easy pace though. From a personal point of view, my 5k race pace is about 4:10m/km, but most of my training runs are around 5:15-5:25/km, which is firmly in conventional Z3, nudging into Z4 on occasion. Funnily enough, a few years ago this would be referred to as "dead miles" in the internet fad of its time. It's my view that unless you're an absolute beginner (or just naturally very slow) you're wasting your time shuffling along at 7m/km pace or slower. It's not even running, and it makes your form terrible and inefficient. I find it best to train mostly at the pace that feels the most efficient, in terms of the amount of ground you cover for the effort you put in.
Got a video coming out tomorrow talking about this. It’s confusing when the internet use both the 3 zone, 5 zone and 7 zone model. 😄 The zone 2 among longevity experts are way below the zone 2 of the norwegian model for example.
Really good videos on this channel Nicklas. Very helpful and informative. Good length I'd say, on the topic long enough to explain but not regurgitate the same thing over and over (like some do).
Thanks a lot 😄
A nice rule my dad gave me: run in a pace that allow you to do a good sprint at any time.
I love that 😄
Nice vids 👍
@@nebu7612 Thanks :)
Thank you for this tip
Great video man, thanks❤
I appreciate it 😄 Thanks for watching
These science-based tips are super helpful! Thanks for sharing your methods, Nicklas. Can't wait to try them out and improve my running. #Running #Fitness #HeartRate
I appreciate it 😄 I hope you crush it 🏃♂️💨
Thank you for the video, clearly helpful.
Is it possible to have the references of the studies shown in the video?
Thank you
Thanks man!
Of course
Ben T. van Oeveren et al. (2017): Optimal stride frequencies in running at different speeds,
Muñoz I, Seiler S, Bautista J, España J, Larumbe E, Esteve-Lanao J. Does polarized training improve performance in recreational runners? Int J Sports Physiol Perform. 2014 Mar;9(2):265-72. doi: 10.1123/ijspp.2012-0350. Epub 2013 May 22. PMID: 23752040.
Well done
Thanks man!
Awesome content
Thank you so Much 😄
This is great, much better editing. I remember some of your video were cluttered with multiple edit, like MrBeast style. But it seems your videos have been slower, focus on delivering content rather than capturing attention. I love this.
Thanks man! 😄
Nice video! Where can I find the 10k study?
Thanks man.
Studies:
van Oeveren BT, de Ruiter CJ, Beek PJ, van Dieën JH (2017) Optimal stride frequencies in running at different speeds. PLoS ONE 12(10): e0184273. doi:10.1371/journal.pone.0184273
Muñoz I, Seiler S, Bautista J, España J, Larumbe E, Esteve-Lanao J. Does polarized training improve performance in recreational runners? Int J Sports Physiol Perform. 2014 Mar;9(2):265-72. doi: 10.1123/ijspp.2012-0350. Epub 2013 May 22. PMID: 23752040.
Fascinating information. Im not a runner but ive done a lot of aerobic sports. On breathing. Its disappointing not much time was spent on this. Inter-costal breathing -is that out of fashion now? It wasnt nentioned. Also, breathing deeply, holding for a short time, then expelling competely to flush out co2. Id have liked more detail.on that. Interestingly, i once had double pneomonia from breathing in fluid during an anaesthetic. The hospital sent round a guy to tell be how to breath "properly". But he said i was already doing it . I can tell you, i had to. But all those years of sport helped greatly
Thanks for the comment. I’m not that deep int breathwork science yet as its an emerging field. I also think that in CZcams videos it’s important not to overwhelm newcommers to running with too much information all at once.
Maybe I’ll do a dedicated video in the future 😄
Thank you.
You're welcome
Great video and explanations!!!
Thank you!
Could you please share the articule about 55-75% run pace???
Very informative video!
I‘m still asking myself why those 55% to 75% are calculated with the 5k pace and not with the maximal heart rate?
isnt the heart rate giving us more important feedback in case of lactate value than with a 5k running pace?
@@michi2247 Because it’s easier for most people. The heart rate fluctuates a lot based on sleep, stress, time of day, food etc. It’s a great metric but only one of them. I use a combination of HR, Lactate and percieved effort of exertion (using a Borg scale) with elite athletes to set zones. 😄
Do you have the study references? Especially interested in the 2 groups training for 10km
Of course.
pubmed.ncbi.nlm.nih.gov/23752040/
So basically just do zone 2 and zone 5 training
So on slow runs in that study, did they run the same distance, or run for the same length of time? I assume the latter but just want to be sure!
Training was quantified based on the cumulative time spent in 3 intensity zones and they all ran the same overall time👍
Distance would be a problematic comparison.
My guy, we absolutely need your 180 BPM hip hop playlist :D
100 percent. I'll send it out to the newsletter in the coming week, if I find the time.
03 bonnie n clyde is exactly 180 bpm iirc
Send already? @@NicklasRossnerPT
Great info! Slow running FTW!
Thanks man 😄
It's not slow though is it? Training at 5:00m/km pace for a 20 minute 5k runner isn't slow. Yes, it's easy pace, but it's much faster than what's usually considered to be Z2.
@@thegearboxman very true, it’s relative to your fitness level. I’d say running easy or slow for your fitness level is the key here.
@@thegearboxman also this is a useful callout. I have run 7x marathons, during the beginning of my prep, my slow runs are around a 12min/mile pace. Towards the end of my prep and a post marathon my slow runs are around 9min/mile. So it depends on where your running fitness level is
I just discovered your channel. That's some really great info, and really well delivered.
A lot of channels that back up their stuff with research get dry really quickly. But you seem to have a knack for keeping it simple and make it easy to retain stuff through analogy.
Only thing I can suggest for improvement is to include some sources in the description for people who want to dig a bit deeper.
Thanks for the feedback.
I’m gonna do that moving forward 😄
The performance stemmed from the fact the muscles were less tired I those who did more zone 2 training then those in threshold training group. If the gave both groups 5 days to fully recover from the training the results would be different. Vo2max is the most accurate indicator of your hear rate rate when training and the best way to increase is zone 4 and zone 5 training
Thanks for the comment 😄
Even though VO2 Max is a strong predictor, efficiency is extremely important, so we can’t rely on VO2 Max alone if we want to become fast runners (one of the reasons world class swimmers are not world class runners for example) - Many runners actually find their heart rate increase if they run too slow because their biomechanics change making them less effecient.
Heart rate can also fluctuate a lot based on sleep, diet, stress levels and so on.
IMO the most optimal way to measure effort is a combination of HR, Lactate and percieved effort of exertion.
I believe zone 4 and 5 training to be very important to become great. But the best distance runners in the World don’t train VO2 max that much. They actually train less than 20% of their time in zone 5 (or zone 3 depending on how you measure it.)
Thank you for the informative video! One question my how shall I compute 75% of my PR? My current 5K is 4:55 per KM. Should my easy runs be at 7:55 per KM?
Thanks man.
Here is how I calculate it:
Current 5K = 4:55/km = 24:35 min/5km
55% pace = 24:35 x 1.45 = 35:39/5km
55% pace = 35:39/5km = 7:08/km
@@NicklasRossnerPT should I do 2435 x 1.75? I'm so bad at math Nick hahaha. I want to calculate some other paces of mine and see what fits most
@@rjbjr6226I assume you should multiply by 1,25, which is 1+(1-0,75), for the top (fast) end of the range. The example given for the (s)low end (1,45) is: 1+(1-0,55)
Great advice! I’m running a 5K Saturday and can figure out if I’ve been running too fast on long slow days.
Is there any research about warming up for a slow run? I live at the bottom of a tall steep hill, and I start with that before my regular route. I run slower on easy days now, compared to when I lived at the top of the steep hill!
There are ways that you could warm up to runs with low impact exercises like swings, lunges and drills. Going uphill at the start is great because its Lower impact - And personally I think that if you just ease into your slow runs for the first 5-10 minutes, it should do the trick. Always listen to your own body though.
There are not enough information. How much km or miles did the subject run ? Yes 80% low intensity is better but after how many hours in a week …
You can dive deeper with this article: Muñoz I, Seiler S, Bautista J, España J, Larumbe E, Esteve-Lanao J. Does polarized training improve performance in recreational runners? Int J Sports Physiol Perform. 2014 Mar;9(2):265-72
@@NicklasRossnerPT thank you 🙏
So I can run/walk to keep in Zone 1?
100 percent.
Imagine being a science based runner
Imagine that.. 😄
You reposted this right? Because I’m sure I’ve watched it before haha 😅
yeah - Had some issues with the first upload that I had to fix 😄
Brand new video is dropping on friday 😃
im over 40 and trying to get into endurance. i keep finding it really hard every run in the first mile. run a 9.30 mile but not seeing any improvements? maybe go slower?
Let me try to help.
You need to have 3 things to make sure improve 😃
1. Consistently enough volume - aim for at least 2-3 runs/week. Its better to consistently run 2 times/week than doing 5 times for 2 weeks and then 2 weeks off.
2. Progression. You need to make sure that over time, you run further and/or harder.
3. Rest. Make sure you get enough sleep, eat well and keep your stress levels down.
When you can check off all these boxes, you’ll improve. And then we can discuss all the other strategies 😄
I hope this helps
@NicklasRossnerPT Amazing thanks. I really wanna get good at this
@@ianpeacock6698 It’s one of the great things in the world to see yourself improve. Have patience and keep going at it and I’m sure you’ll become a great runner in no time. I’m cheering for you 😄
@@NicklasRossnerPT I will add to point #3 that rest should also involve active recovery - so stretching, foam rolling, especially if you are over 40. Listen to your body and sort out any niggles before they grow into a major issue.
@@RowOfMushyTiT Good points.
You might as well work with a trainer to guide you. Someone to analyse and prescribe a running plan tailored to your needs, aspirations and current form. It helps!
I agree - If you find a high quality trainer who knows what they are doing that is probably the easiest way to get the most out of your training 😄
Thank you
what is this?
So, just how fast can you run at 117 bpm? Is that actually fast for you?
Around 4:30/km on flat ground, no wind.
Fast is always relative. It’s fast for 99% of people 👍
I am 46, i have training for 3 weeks using the maffetone method. My heart rate target is 134, i run mostly between 130 and 135, always under 140. I have some weight to lose. I did a maffetone test and my speed was 7 km/h. It s slow but i am happy to be able to run and not walk in endurance. My target is to make 3 trainings of 1 hour each per week.
That's awesome! The most important thing is consistency. If you keep going, there is a solid chance your gonna hit all your goals! I'm rooting for you.
we are at roughly same place then. i started running more or less brand new to it exactly 4 weeks ago, where my target BPM are 135 using the MAF method. when i started i could only do 10:30 min/km, which now 4 weeks later are down to woping 9:00 min/km, so a 1:30 min/km improvement in only 4 weeks. still stupidly slow, but im overweight aswel and i wouldn't belive 2 months ago i now would be able to run for an hour straight without needing to stop at all. overall i see rapid improvement and my weight going down rather quick, so have high hopes if i keep it up:) today i ran 6.7km in an hour, and trying to slowly build up how far i can run every time i go out.
@@goldeneagle256 how many times are you running per week ?
@@goldeneagle256 Thats freaking awesome! Super inspiring. Keep going 😄
@@kingofmambo I'm out for atleast an hour every day. I run 2 days in a row, and then I recover 3th day by walking some local hike routes
I think you might change your mind about that breathing technique if you check out some of the nasal breathing techniques that are helping thousands of people including myself.
You might be right. Nasal breathing is extremely hard doing running though and is not recommended for racing or hard runs.
@@NicklasRossnerPT ummm thats why you might want to dig a lil deeper and read Patrick Mckewon book or just watch a few youtube interviews so you can really understand whats its about. 😂 Its not about racing only nasal breathing. 😂😂
Gut
If you told you I am 205pbm heard work
55 to 75 percent of the 5k pace? How does this math work? In the example, the 5k pace is 4 mins/k. How do you run slow at 55 percent of that pace?...
I should have clarified. 😄
To find a pace thats 55% slower, multiply your original 5k time by 1 - 0.55.
Example:
20 min x (1-0.55)
20 min x 0.45 = 29 minutes
New pace = 29/5 = 5.8 min/km = 5:48 min/km
@@NicklasRossnerPT 20x1.45
55% of my 5k pace = walking.... .... ..
There has been a Study where they looked at run/walking to see if it had the same effect if they stayed in their zone. It did. 👍
Hi I think I discovered a significant error in this video. If I'm not mistaken your math at the end for calculating your pace is wrong and the method you gave in the comments for calculating it is too.
If your 5k pace is 4:00/km (or 20 minutes for 5km) then 55% of that pace is not 5:50/km.
4:00/km is ~45% faster than 5:50/km but 5:50km is only 31% slower than 4:00/km.
If you want to at 55% the speed of 4:00/km you need to calculate 1/0.55 * 4 minutes to get ~7.3 minutes or 7:16.
The faster pace of 75% of 4:00/km is 5:20/km
So the range of 5:00-5:50/km you presented is both too fast and much too narrow.
If the math is a little confusing to anyone reading visualizing it with speed instead of pace might be helpful. 4:00/km is 15km/h. 55% of that is 15*0.55= 8.25km/h.
8.25km/h which are 7.3 minutes or 7:16 as any pace to speed calculator will tell you or as you can calculate by multiplying 1/8.25*60.
Hi 😄
It’s so hard to clarify on text. Should have done a way better job in the video. Here is a simpler way to think about it: Think total time.
20 minutes for a 5k
75% pace = 25% slower pace = 20x1.25 = 25 minutes = 5:00/km
55% pace = 45 % slower = 20x1.45 = 29 minutes = 5:48/km
I will do better clarifying in the future. 7:16 pace is way too slow for a 20 minute 5k runner. They will not get anyway near the effect 😊
I’m sorry for the confusion
@@NicklasRossnerPT Thanks for the response ☺ but I'm still a bit confused. I agree that it's slow (and perhaps too slow for productive training) but are you sure the research you cited actually says 25%-45% slower and not 75% of 5k pace (or some percentage of VO2 Max expressed similarly)? Because the same numbers are cited all over the internet (like the 55%-75% range) but it always says X% of your 5k pace and never 1-X% slower.
I also don't get why it would be presented as 75% of 5k pace when they really mean 25% slower than 5k pace. Maybe I'm missing something but to me there seems to be no reason to do that unless they actually meant 75% of 5k pace.
@@ninjam77 The initial research is based on VO2 max work which has been converted by averages to 5k pace to make it easier for people 🙂 The more your 5k deviate from 20min the less accurate it will be. As to my understanding, the 25-45% slower makes more sense and gets closer to being just below LT1 for most people.
But it’s not an exact science. HR and Lactate levels fluctuate so much each day based on a number of factors which makes it impossible to give an exact number. I think that taking this as a guestimate and then compare it to percieved exertion is the best way to start. Then measuring progress over a few months, switch it up a bit and try again. That way you’ll find exactly what works for your body by tweaking the research 😁
Bro I got higher heart rate than 120 when taking a shit a
Haha too much information 😂
my slow runs would be walking
There has been studies showing that run/walking is just as effective
Only one way to breathe …… the matter how fast you run…. The nose and only the nose! If you cant do that, then you Got some work to do…..😊
Breathing in-tes. But breathing out fully-no. I understood this should be done more explosively to allow maximum time to fill lungs with fresh air
World class runners have a lot of work to do when racing then 😁
Do you have any references/studies on nasal breathing and performance? I would Think it would be detrimental to performance. Have no data to back it up though. Would love to go deeper. 😄
@@NicklasRossnerPT try to look at James Nestor he has a book called the sceince of a lost art, not relatet to breathing while running, but breathing in generel.
Also look at Patrick Mckeown.
I may not be a world class runner .. I’m 53 have been running for 8 years learned my self to breath through the nose while running just before the pandemic and havent looked back since…. and it all the way to my max pulse at 183
My restitution has reduced and my preformance is much better.
I think that it took me 6 months to master it
Just look at runners that end a hard run, they go with their tongue out of the mouth and sit down …. Not happening if you breath through the nose, just stick your arms up to stretch your lungs 30 sec and you are good to go again.
Your math doesn't add up mate. 5K in 20 minutes is 4:00min/Km pace. 55% of that pace is 7:16min/Km and 75% is 5:20min/Km. I don't know where your 5:00-5:50 range comes from.
I should have clarified 😄
To find a pace that is 55% slower, we calculate the new pace as:
55% Pace = Original Pace + (1-0.55 x Original Pace)
Example 20min 5k:
55% Pace = 4 min/km + (0.45 x 4 min/km)
55 % pace = 4 min/km + 1.8 min/km
55 % pace = 5.8 min/km = 5:48 min/km
@@NicklasRossnerPT Thanks for clarifying! So 55% slower really means add 45%. And 75% slower means add 25%. Sounds confusing as I would thing that 75% slower is much slower than 55% slower :P
If we go to the extremes, 100% slower would mean the same original pace, while 0% slower means not running at all.
@@frangalarza ya im not sure where he’s getting this math from. 50% of your pace is double the mins per km. If that’s hard to visualize just convert to km per minute first and you can clearly see that 50% of .25 km per min is .125 km per min (which converts back to 8 min/km)
@@pearljam_1 I'm with you. So much for a science based video 😂
@@frangalarza ya and honestly I’m not sure why we aren’t talking about heart rate instead of pace. The science says zone 2. Not some helter-skelter formula based on a 5k race.
your poor chroma screen work has ruined the video and is distracting from the brilliant content you made. we dont care where you stand what background is it, just go ahead share knowledge on any plain wall your videos are already great. thanks for helping us
You are 100% right. I don't care about the background either and it looks awful. But I had filmed 3 videos, that had something in the background that unfortunately needed to be removed. And since I did not discover it before I edited it all, I decided to chroma key (even though it's awful) to remove it instead of postponing them all and filming it again. One more video is coming friday that has the same issue and after that it will (hopefully) never happen again :)
Thank you for the feedback. I hear you and will make it better going forward!
Disagree. It's an amazing job and helps to visualize easly concepts!
@@salvatorerondinelli i know it's amazing, i liked the video it's very informative and helpful just that the chroma cut was distractive. Nothing with the content.
@@NicklasRossnerPT content is really helpful, will follow the tips
@@salvatorerondinelli Thank you man. I'll keep the graphics, that visualize the concepts going forward :)