The Secret to Running with a LOW HEART RATE (Not What You Think!)
Summary
TLDRIn this video, James shares his experience with low heart rate training, focusing on managing heart rate during easy runs. After gaining 45 pounds during lockdown, he's working towards losing weight and running a sub-three-hour marathon before turning 40. James introduces a breathing technique to control heart rate without stopping during runs, emphasizing nasal breathing and diaphragmatic breathing. By slowing breathing and focusing on mechanics, he demonstrates how runners can lower their heart rate and improve pacing. James invites viewers to join him on his fitness journey and connect with him on Strava.
Takeaways
- 🏃♂️ James is about a month into low heart rate training to rebuild his aerobic base after a sedentary lockdown period.
- 📉 He's aiming to lose 45 pounds gained during lockdown and run a sub-3-hour marathon before turning 40 (he's currently 37).
- ⌚ James has seen progress as he's now running faster for the same heart rate compared to last month.
- 🧠 The focus of this video is on managing heart rate during easy runs, specifically keeping it below 135 beats per minute, which is his MAF heart rate.
- 😣 Many runners struggle to maintain a low heart rate during easy runs, often seeing it creep up despite slowing down.
- 🚶♂️ The common advice is to stop and walk when heart rate rises, but James focuses on controlling heart rate while still running, without stopping.
- 🫁 James uses a breathing technique to lower his heart rate: slow, deep breaths, inhaling through the nose for 8 steps and exhaling through the mouth for 4 steps.
- 💡 This breathing pattern helps activate the parasympathetic nervous system, which encourages relaxation and lowers heart rate.
- 🌬️ Nasal breathing promotes diaphragmatic breathing, allowing deeper, more efficient breaths and further aiding in heart rate control.
- 🎯 James emphasizes the importance of pacing and learning to control heart rate while running, rather than constantly stopping, as a key skill for long-term success.
Q & A
What is the primary focus of James' current training?
-James is focusing on low heart rate training to rebuild his aerobic base after a sedentary period during lockdown.
What progress has James made with his training?
-James has started running faster at the same heart rate compared to the previous month, indicating improvement in his aerobic capacity.
What is James' long-term fitness goal?
-James aims to lose 45 pounds gained during lockdown and ultimately run a sub-three-hour marathon before turning 40.
What heart rate does James aim to stay below during his easy runs?
-James tries to keep his heart rate below 135 beats per minute, which is his MAF heart rate.
What common issue do runners face with low heart rate training, according to James?
-Runners often find their heart rate creeping up during easy runs, despite trying to maintain a slow, gentle pace.
What is a common solution people suggest for lowering heart rate during runs?
-Many suggest stopping and walking to allow the heart rate to drop, especially when encountering hills.
What technique does James use to control his heart rate without stopping?
-James focuses on his breathing, specifically slowing down his breathing and making deeper, more controlled breaths.
How does James structure his breathing to lower his heart rate?
-James inhales through his nose over eight steps and exhales through his mouth over four steps, repeating this for six to ten breaths.
Why does this breathing technique help reduce heart rate?
-The technique activates the parasympathetic nervous system, which promotes relaxation and lowers heart rate, counteracting the stress response triggered by the sympathetic nervous system.
What additional benefits does learning to control heart rate on the run provide?
-Learning to control heart rate on the run helps runners develop better pacing skills, which is crucial for maintaining consistent performance during long runs.
Outlines
🏃♂️ Low Heart Rate Training Progress
The creator, James, shares his experience with low heart rate training, aiming to rebuild his aerobic base after a sedentary lockdown period. He notes that his recent progress is visible, as he's running faster while maintaining the same heart rate. He introduces himself and his goal of losing 45 pounds and completing a sub-three-hour marathon before turning 40 (he's currently 37). James expresses excitement to take viewers along on this journey.
💓 Understanding Heart Rate Control
James addresses frequent questions he's received about maintaining a low heart rate during aerobic runs, where his goal is to stay below 135 beats per minute (his MAF heart rate). He describes a common issue where runners see their heart rate rise unexpectedly despite keeping a slow pace. He acknowledges that many runners are advised to stop and walk to lower their heart rate, but argues that this approach doesn't teach runners how to manage heart rate while running, which he wants to explore in more detail.
🌬️ Breathing Technique for Heart Rate Management
James introduces a breathing technique that helps him control his heart rate during easy runs. Instead of stopping to walk when his heart rate rises, he focuses on slowing his pace slightly and controlling his breathing. He takes deep, slow breaths through his nose (in for about 8 steps) and exhales through his mouth (over 4 steps). This method often reduces his heart rate by 5 to 10 beats per minute. James explains that slowing down consciously and controlling breathing can positively influence the body’s autonomic nervous system.
🧠 The Science Behind Breathing and Heart Rate
James explains the role of the autonomic nervous system, specifically the sympathetic (fight-or-flight) and parasympathetic (rest-and-relax) branches. He highlights how controlled breathing, like nasal breathing and slower breaths, activates the parasympathetic system, which helps lower heart rate. By practicing these techniques, runners can reduce heart rate without stopping to walk, allowing them to continue their aerobic training.
👃 Practical Breathing Exercise
James encourages viewers to try a breathing exercise with him, either seated or standing. First, they take deep breaths through their mouth, then repeat the process breathing through their nose, which should activate diaphragmatic (belly) breathing. This kind of breathing leads to deeper, more efficient breaths and can help lower heart rate by triggering the parasympathetic system. James advises runners to use this technique the next time they notice their heart rate rising during a run.
🚶♂️ Mastering Heart Rate Control Without Walking
James reinforces that slowing the pace and controlling breathing can help runners manage their heart rate without having to stop and walk. This practice not only helps control heart rate but also improves pacing skills, a valuable ability for all runners. He ends by directing viewers to a video on his training plan and invites them to connect on Strava, with links provided in the description. He concludes by encouraging viewers to subscribe for more updates on his journey.
Mindmap
Keywords
💡Low heart rate training
💡Aerobic base
💡MAF heart rate
💡Sympathetic nervous system
💡Parasympathetic nervous system
💡Nasal breathing
💡Diaphragmatic breathing
💡Heart rate management
💡Pacing
💡Sub three-hour marathon
Highlights
Introduction to low heart rate training after a sedentary lockdown period, focusing on rebuilding aerobic base.
Progress seen after a month of training: running faster at the same heart rate compared to the previous month.
Goal of the creator: losing 45 pounds gained during lockdown and running a sub-three-hour marathon before turning 40.
Focus of the video: controlling heart rate during easy aerobic runs to stay below 135 beats per minute.
Common problem for runners: heart rate creeping up even during easy runs, causing frustration.
Standard advice for keeping heart rate low: stopping and walking to reduce heart rate, but it doesn't help in learning heart rate control while running.
Explanation of the creator's technique: controlling breathing to lower heart rate without stopping to walk.
Breathing technique: slow, deep breaths, inhaling through the nose for about eight steps, exhaling through the mouth for about four steps.
Result of the breathing technique: heart rate drops by 5 to 10 beats per minute.
How breathing affects the autonomic nervous system: the sympathetic system raises heart rate during stress, while the parasympathetic system lowers it during relaxation.
Nasal and diaphragmatic breathing triggers the parasympathetic system, promoting relaxation and lowering heart rate.
Encouragement to try the breathing exercise immediately: feel the difference between mouth breathing and nasal breathing.
Nasal breathing promotes diaphragmatic or 'belly breathing,' which is more efficient and effective.
The creator emphasizes that breathing control can help manage heart rate without stopping and improve overall pacing.
The video ends with an invitation to watch more content on low heart rate training and connect on Strava.
Transcripts
if you've seen my last few videos you'll
know that i'm about a month
into a block of low heart rate training
trying to rebuild
my aerobic base after a fairly sedentary
lockdown period so lots of slow easy
paced mileage
but as you may have seen on one of my
recent instagram posts i'll link
down in the description i'm already
starting to see some progress
and i'm running faster for the same
heart rate than i was
this time last month if you're new to my
videos hi i'm james
i'm on a mission to lose the 45 pounds
that i gained during lockdown
and ultimately run a sub three hour
marathon before i'm 40.
i'm 37 now so the clock is ticking and i
want to bring you on the journey
okay so heart rate is exactly what i
want to focus on in today's video
because i've had so many questions both
here on youtube and over on strava
asking specifically how i keep my heart
rate low
during those easy aerobic runs where i'm
looking to keep my heart rate
below for me 135 beats per minute
my maf heart rate picture this and i
know it probably won't be too difficult
because i'm sure it's happened to you
you're out on what should be an easy
paced run and you look down at your
watch
and despite you trying to keep your run
really gentle
really slow you can see your heart rate
beginning to creep up
and up and up super frustrating what do
you do
this is one of the biggest things that
runners struggle with as they get
started with the mafitone method
or any form of low heart rate endurance
training and i'd love to know if you've
struggled with this as well so let me
know down in the comments
if this rings a bell usually you'll hear
people telling you to stop
and walk to allow your heart rate to
drop so that you can continue running
within your aerobic training zone or
beneath your maf heart rate
and that's okay advice especially if
we're talking about
hills after all our body doesn't
recognize pace our body only knows how
hard
we're working internally of course heart
rate's a good measure of that
so you can still get a really good
aerobic workout walking
uphill but of course the thing
that we don't learn by stopping walking
allowing our heart rate to drop and then
starting again
and then stopping walking allowing it to
drop and starting again
is controlling our heart rate on the run
and that's
really what i want to get into today
with a simple technique that i've been
using
to really start to manage my heart rate
as soon as i see it starting to creep
up there's one simple little trick i use
to
force it to start to drop once again
so here's what i do and i start to see
my heart rate creep up
during an easy run of course the first
bit kind of goes without saying
i ask myself am i accidentally pushing a
little bit too hard i
consciously try and back off the pace a
little bit but i don't
stop and walk what i do is focus
internally
on my breathing both the breathing
pattern and
the actual mechanics of my breathing let
me explain
i focus on slowing my breathing down a
little bit and making slower
deeper breaths aiming to get around
about six
to ten breaths where i'm focusing on
inhaling through my nose
exhaling through my mouth usually as i'm
inhaling through my nose
i try and do that on a count of round
about eight steps
so it's one two three four five six
seven eight so that's a really
long slow inhale
only through my nose then from there
slightly quicker
usually on account of one two three four
steps
i'm out through my mouth so i'm actually
breathing out pretty hard through my
mouth
in through the nose out through the
mouth usually six to ten times through
that in itself does a really good job
usually
of then dropping my heart rate down
between five to ten beats per minute
which is a whole
load so why does that work well there
are a few things
i want you to consider firstly the
obvious you're consciously slowing down
as you're doing this
rather than subconsciously allowing
yourself to gradually speed up which is
what happens in so many
cases but more importantly it's the
effect that this type of breathing
actually has on your autonomic nervous
system
now the autonomic nervous system has two
separate branches
the sympathetic and the parasympathetic
branches and these
really are the things that we're looking
to affect
with this very specific breathing
pattern our sympathetic nervous system
is really all about our fight and flight
system so as the body's stressed as the
body notices that it's working
hard so the demands of running the
increased breathing rate all those sorts
of things
it actually forces your heart rate to
start to creep up
to meet the demands being placed upon
your body
your parasympathetic nervous system on
the other hand is all about rest
and relaxation and is the system that
will encourage your heart rate
to start to drop and you can encourage
more parasympathetic activity
by using breathing techniques such as
nasal breathing
diaphragmatic breathing and slowing your
breathing rate down
there's something i'd like you to try
and you can do this with me right now
whether you're sitting whether you're
standing
just sit or stand up straight and always
take a few deep breaths in
through your mouth and feel where the
air goes so
[Music]
okay and now do the same but keep your
mouth closed and do it simply through
your nose
you should feel that when you're
breathing through your nose it actually
encourages you to start diaphragmatic
breathing
this kind of belly breathing which
allows you a far
more efficient effective deeper breath
and
again really triggers that
parasympathetic
system allowing you to begin to see your
heart rate drop so
again to remind you six to ten really
deep really slow breaths in through the
nose out through the mouth
try that next time you've seen your
heart rate begin to creep up and if
you're anything like me
you'll see that that instantly allows
the heart rate to drop somewhat
of course if you're still pushing the
pace it won't work so well so allow
yourself to back off the pace a little
as you do it
but it'll mean you don't necessarily
have to stop and walk
and runners who can learn to control
their heart rate on the run
rather than having to stop periodically
to do it really
do start to gain a far better
appreciation
of pacing which is a huge skill for us
all if you want to know more about the
low heart rate training i'm doing at the
moment there's a video
right over here which will walk you
through what i'm doing with my training
plan and of course
if you're new here to the channel don't
forget to subscribe and if you're on
strava
i'd love to connect with you over there
the link to my profile is down in the
description
i'll see you in the next video
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