RUNNING FASTER - Secret to Running with a Low Heart Rate
Summary
TLDRThis video explains heart rate training for runners, focusing on the challenge of maintaining a low heart rate in the aerobic zone. Key tips include running during cooler times of the day, staying hydrated, and avoiding excessive caffeine. The video also covers breathing techniques, the benefits of using a run-walk strategy, and managing heart rate on hills. Additionally, it provides methods to calculate your maximum and threshold heart rates using simple tests to optimize your training and improve endurance, allowing runners to sustain effort for longer periods.
Takeaways
- 🏃♂️ Running with a low heart rate can be challenging but is essential for improving endurance and running longer without fatigue.
- 🌡️ Avoid running during the hottest parts of the day, as overheating can cause your heart rate to rise. Running in cooler times helps regulate body temperature.
- 💧 Dehydration can increase your heart rate, so staying well-hydrated before and during runs is crucial. Drink 4-6 ounces of fluids every 20 minutes during long runs.
- ☕ Caffeine is a stimulant that can raise your heart rate. If you're sensitive to it, consider avoiding caffeine a few hours before running.
- 🌬️ Practice slow, deep belly breathing to control your heart rate during runs. Shallow, fast breathing can elevate your heart rate.
- 🚶♀️ Using a run-walk-run strategy can help manage heart rate, allowing it to drop during walk breaks and stay in the aerobic zone.
- ⛰️ Walking uphill during runs can prevent heart rate spikes. Your aerobic system measures intensity, not the activity, so walking up hills can still provide effective training.
- 🧠 Knowing your max and threshold heart rates helps you train accurately. A VO2 max test or blood lactate test in a lab is ideal but not always accessible.
- 📊 You can calculate your max heart rate by doing a hard 2-minute running test, repeated 4 times, and using the highest heart rate reached as your max.
- ⏱️ Test your lactate threshold heart rate with a 30-minute hard run. Use the average heart rate between the 10-minute and 30-minute marks to determine your threshold.
Q & A
What is one of the biggest challenges in heart rate training for running?
-One of the hardest things about heart rate training for running is keeping the pace slow and effort low to maintain a low heart rate in the aerobic training zone, especially when just starting out.
Why are low heart rate runs important for runners?
-Low heart rate runs are key to improving endurance, allowing runners to run faster for longer without getting tired, as they help build aerobic capacity.
What time of day is ideal for running with a low heart rate, and why?
-Running either early in the morning or later in the evening is ideal because cooler temperatures help the body regulate its core temperature, preventing the heart from working harder to cool the body.
How does dehydration affect heart rate during running?
-Dehydration causes the blood volume to decrease, which forces the heart to pump faster to deliver oxygen to the muscles, leading to an increase in heart rate.
What is a good hydration strategy for long runs?
-A good hydration strategy is to drink about 4 to 6 ounces of fluids every 20 minutes during longer runs and ensure you are hydrated before starting the run to prevent heart rate spikes.
How can caffeine affect heart rate during running?
-Caffeine is a stimulant, and consuming it before a run can increase heart rate, so runners who struggle with keeping their heart rate low might benefit from avoiding caffeine before their runs.
How can breathing techniques help maintain a low heart rate while running?
-Focusing on belly breathing, where you take full, deep breaths, can help slow the heart rate. Shallow, fast breathing into the upper chest can raise the heart rate.
What is the 'run-walk-run' strategy, and how does it help with heart rate control?
-The 'run-walk-run' strategy involves alternating between running and walking to allow the heart rate to drop back into the aerobic training zone during the walk breaks, helping to maintain better heart rate control over time.
Why might walking up hills be better than running for heart rate training?
-Running up hills can cause sudden spikes in heart rate, making it hard to lower again, whereas walking up hills can maintain the proper intensity for heart rate training while still providing a good aerobic workout.
How can you determine your maximum heart rate without lab tests?
-You can determine your maximum heart rate by performing a 2-minute hard running test repeated four times, with 1-minute recovery intervals. The peak heart rate reached during these intervals is considered your maximum heart rate.
Outlines
🏃♂️ Overcoming Challenges of Low Heart Rate Running
This paragraph discusses the difficulties runners face when maintaining a low heart rate during training, particularly for beginners. It highlights the importance of low heart rate runs for building endurance, allowing runners to go longer distances without fatigue. Tips to help include avoiding running during hot parts of the day and staying hydrated, as overheating and dehydration can cause heart rate to rise. The paragraph emphasizes keeping the pace slow and effort low to stay in the aerobic zone, which is essential for effective heart rate training.
💧 The Role of Hydration in Heart Rate Control
The focus here is on hydration and how it affects heart rate during running. When dehydrated, blood volume decreases, making the heart work harder to pump oxygen to muscles. To maintain a low heart rate, runners should stay hydrated, drinking 4-6 ounces of fluids every 20 minutes during long runs. Waiting until you’re thirsty is a sign you're already dehydrated. Staying on top of hydration is key for keeping your heart rate in the desired zone.
☕ Caffeine’s Effect on Heart Rate
For coffee lovers, this section addresses the impact of caffeine on heart rate. As caffeine is a stimulant, it can increase heart rate, particularly in sensitive individuals. Runners struggling with maintaining a low heart rate might want to experiment with reducing caffeine intake before running. Avoiding caffeine for a few hours prior to a run can help in managing heart rate better during exercise.
🌬️ The Importance of Breathing Techniques in Heart Rate Control
This paragraph explains how breathing affects heart rate during running. Fast, shallow breathing can raise heart rate, so it’s important to slow down both your running pace and your breathing. Focusing on deep 'belly breathing' helps lower the heart rate, aiding in control over aerobic training. This conscious effort can improve overall heart rate management during a run.
🚶♂️ The Run-Walk Strategy for Heart Rate Training
If runners still find it hard to keep their heart rate low, adopting a run-walk strategy is suggested. Alternating between running and walking allows the heart rate to drop during the walking periods. The run-walk approach starts with shorter run intervals (e.g., 3 minutes running, 1 minute walking) and progressively increases the running duration as heart rate control improves. This strategy is widely used and effective in maintaining low heart rates while training.
⛰️ Managing Heart Rate on Hills
Running uphill can cause heart rate spikes, making it difficult to bring it back to the desired level. The advice here is to walk uphill to keep heart rate low, as the aerobic system only responds to intensity, not whether you're running or walking. Walking hills ensures the heart rate stays within the aerobic training zone, providing an effective workout without pushing the heart rate too high.
📊 Calculating Your Maximum and Threshold Heart Rates
This paragraph provides insights on determining your maximum and threshold heart rates, critical for setting heart rate training zones. Ideally, this would be done in a lab through a VO2 max or OBLA test, but alternatives include using a heart rate monitor and performing a structured running test. Maximum heart rate can be measured through four sets of 2-minute high-intensity runs, and threshold heart rate through a 30-minute all-out run. The results of these tests help runners accurately gauge their training intensity and track fitness improvements.
Mindmap
Keywords
💡Heart rate training
💡Aerobic training zone
💡Hydration
💡Caffeine
💡Belly breathing
💡Run-walk-run strategy
💡Lactate threshold
💡Max heart rate
💡VO2 max test
💡Warm-up
Highlights
Running with a low heart rate is challenging but key to improving endurance.
Avoid running in the hottest parts of the day to help regulate your core temperature.
Dehydration causes an increase in heart rate due to lower blood volume.
Drink 4-6 ounces of fluids every 20 minutes during long runs to stay hydrated.
Caffeine can raise heart rate; consider running without it to maintain a low heart rate.
Focus on belly breathing to control heart rate during runs.
Use a run-walk strategy to manage heart rate by alternating running with walking.
Walk up hills during low heart rate training to prevent heart rate spikes.
Knowing your maximum heart rate and threshold heart rate helps set training zones.
A VO2 max test in a lab determines your max heart rate, though at-home methods can work.
To estimate maximum heart rate, run 2 minutes hard, walk for 1 minute, and repeat for four sets.
Maximum heart rate changes very little over time but decreases with age.
Lactate threshold heart rate improves with training and is a sign of increased running fitness.
A 30-minute threshold test involves running as hard as you can for 30 minutes to determine threshold heart rate.
Training in heart rate zones helps improve endurance and performance over time.
Transcripts
if you've ever tried heart rate training
to improve your running you'll know that
one of the hardest things about running
with heart rate is when you're trying to
run with a low heart rate keeping the
pace slow effort low and heart rate
firmly in your aerobic training Zone can
be a real challenge especially when
you're just getting started with heart
rate training but of course these long
low heart rate runs are the key to
improving your endurance as a runner
allowing you to run faster for longer
without getting so tired so it's an
essential skill to work on whether
you're using heart rate to keep your
long runs slow and steady or your
intermaphro tone training to build your
aerobic base there are a few tips that I
want to share with you which will help
you get comfortable with running with a
low heart rate
firstly try to avoid running in the
hottest parts of the day in fact if you
can run either early in the morning or
later in the evening when the
environment is cooler it'll help your
body regulate its core temperature more
effectively because as soon as your body
begins to overheat your heart has to
work harder in pumping more blood around
the system as blood vessels beneath your
skin dilate in an effort to dissipate
the heat through your skin as you sweat
of course if you plan your runs so that
you don't run in these hotter periods of
the day this simply won't be a factor
that you need to worry about
dehydration is another factor that can
cause your heart rate to increase while
you're running when you get dehydrated
your blood volume decreases slightly so
your heart has to compensate by pumping
the blood around your body faster so
that exercising muscles can get the
oxygen that they need
so when it comes to running with a low
heart rate you need to make sure that
you're well hydrated before your run and
the longer runs make sure that you take
adequate fluids out on the run with you
we're all slightly different but as a
Rough Guide you should aim to drink
about four to six ounces of fluids every
20 minutes during your longer runs
remember if you wait until you're
thirsty before you start drinking you're
already dehydrated the hormone that
causes that thirsty feeling is released
when your body notices that you're
dehydrated but if you keep on top of
your hydration it'll be easier for you
to keep your heart rate low while you're
running
while we're talking about drinks here's
one for the coffee lovers there's
nothing wrong with having a coffee in
the morning before you run but just
remember that caffeine is a stimulant
and depending on how sensitive you are
to it and how much you drink of it it
will have an effect on your heart rate
so if you're a runner who struggles to
keep your heart rate low and you consume
a lot of caffeine perhaps consider
experimenting with a few runs where you
stay clear of caffeine for a good few
hours before you put on your running
shoes and head out of the door once
you're out and running have a think
about how you're breathing
if you have a tendency to breathe
shallow and fast and you feel like
you're breathing into your upper chest
rather than getting a full inhale of air
with each breath take a moment to slow
the pace down consciously slow your
breathing rate and focus on belly
breathing to get a full breath of air
with each inhalation this slow
controlled belly breathing approach will
help to slow your heart rate and Aid you
in maintaining control of your heart
rate as you run if after everything so
far you're still struggling to keep a
low heart rate while you run there's
absolutely nothing wrong with adopting a
run walk run strategy for your running
you can use short intentionally planned
walk breaks to allow your heart rate to
drop back into your aerobic training
zone between each of the running
sections if you're finding it hard to
keep your heart rate low perhaps begin
with a three minute run one minute walk
pattern then over time you increase the
duration of those run blocks up to a
point where step by step you build
towards a nine minute run one minute
walk pattern so even if your heart rate
is creeping up with each running block
you have a one minute walk between each
running section to allow it to come back
down and under control before you start
running again plenty of successful
runners use this type of run walk
approach it's just a case of burying the
ego listening to your body and trusting
in the process
similarly running up hills can cause
your heart rate to suddenly Spike even
if you've been trying to keep the pace
super slow
the problem is once you spiked your
heart rate on a hill it can be really
difficult to get your heart rate to
lower back to the same level that you
are running at before the hill
can't avoid Hills on your easy runs and
you're trying to run with a low heart
rate your best bet is in fact to walk up
the hills trust me your Aerobic System
does not understand the difference
between running and walking it only
understands intensity so you'll be
getting just as good of a workout if not
better because you'll be keeping your
heart rate right where it needs to be to
get the most out of your heart rate
training knowing your max heart rate and
threshold heart rate will really help
you accurately set your heart rate
training zones and train at the correct
intensity
in an Ideal World you'd find out your
maximum heart rate as part of a VO2 max
test in an exercise physiologist's lab
they put you on a treadmill and have you
run what's known as a ramp test
and a similar but different process
called an obla test involves pinpricks
of blood being taken as you run at
increasing intensities on the treadmill
to determine when your blood lactate
begins to accumulate the exercise
physiologist can then use this data to
determine your threshold heart rate and
figure out your training zones
that's all great but we don't all have
access to an exercise physiologist's lab
so here's how you can work out your
maximum heart rate and threshold heart
rate with just a running watch a heart
rate monitor now with that chest strap
monitors are the most accurate rather
than wrist-based Optical sensors and of
course a flat running route let's start
with maximum heart rate your maximum
heart rate is the fastest your heart is
capable of beating the highest beats per
minute whilst effectively pumping blood
around your system so with that in mind
we know that to get you up to your
maximum heart rate you're going to need
to work really hard during this test the
good news is that the hard part is
actually over fairly quickly
after a gradual warm-up of at least 15
minutes progressing from light jogging
to 5K race pace and some dynamic
stretches you'll be ready for the main
test
for the test you need either a running
track or a flat running route
run for two minutes as hard as you can
then walk for one minute to recover
before the next set repeat this four
times so that's four sets of two minutes
running hard with 60 seconds recovery
between each set
when I say run as hard as you can it's
not a Sprint but the fastest Pace you
could possibly sustain for two minutes
when you look back at your heart rate
data for the four sets you'll see where
your heart rate Peaks you'll be able to
identify the highest beats per minute
your heart rate reaches and use that
figure as your maximum heart rate
you don't need to do this test very
often at all as your maximum heart rate
doesn't change much over time although
it does get lower with age performing
this test once per year is more than
frequently enough
in comparison your lactate threshold
heart rate is more likely to change as a
result of your training and is actually
a good indicator of changes in your
running Fitness if your threshold heart
rate increases over time as a result of
your training it means that you're able
to maintain higher intensities of
sustained running before your blood
lactate levels begin to rise
significantly meaning that you'll be
able to run harder for longer before
those heavy legs kick in one way of
testing your threshold heart rate is to
do a 30 minute threshold test it's not
as high intensity as the max heart rate
test but the effort does last for longer
again after a 15 minute Progressive
warm-up the test is a 30 minute run
where you run as hard as you possibly
can manage for 30 minutes
for most people that will be slightly
faster than 10K race Pace it's not a
Sprint but you need to be working hard
right from the start
review the heart rate data from the run
and take two measurements your heart
rate at 10 minutes into the test and
your heart rate at the end of the 30
minutes add those two heart rate figures
together and divide the sum by two to
get an average figure this average
figure is your lactate threshold heart
rate that you can use to determine your
training zones
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