How to Run Fast with a Low Heart Rate

Summary

This video script delves into the concept of low heart rate training for runners, emphasizing its potential to enhance endurance and speed without causing injury. The speaker shares personal experiences and strategies, including the importance of maintaining an optimal heart rate zone, the role of discipline and patience, and the incorporation of neuromuscular training to avoid monotony. The script dispels misconceptions about fat burning and weight loss during low-intensity runs and stresses the significance of proper running form and listening to one's body for effective and sustainable training.

Takeaways

• 🏃‍♂️ Running at a low heart rate can improve endurance and speed, making it possible to run faster for longer periods without pain.
• 📈 The key to low heart rate training is maintaining a steady pace that keeps the heart rate in zone two, which is optimal for aerobic capacity improvement.
• 🚶‍♀️ Even brisk walking can elevate heart rate to the right zone, and it's a good starting point for those new to low heart rate training.
• 🏞️ Incorporating different terrains, like hills, into training can be beneficial, but discipline is needed to avoid heart rate spikes by walking uphill if necessary.
• 🔽 If heart rate does spike, it's important to manage it by slowing down or walking to let it drop back to the target zone, which is a skill in itself.
• 👀 Focusing on heart rate rather than pace is crucial, as various factors like terrain and weather can affect pace without changing the intensity of the workout.
• 🔄 Neuromuscular training, such as short bursts of faster running, helps maintain turnover and form, ensuring the body remembers how to run fast when needed.
• 🚫 Low heart rate training does not equate to weight loss; it's about burning fat for fuel during exercise, but actual fat loss requires a calorie deficit.
• 🍽️ Monitoring diet and ensuring a calorie deficit is more effective for weight loss than relying solely on exercise.
• 🤸‍♂️ Paying attention to running form during low heart rate training is essential to prevent injuries and maintain efficiency.
• ⏳ Incorporating target pace workouts in the later stages of training helps prepare the body for race day, ensuring the ability to achieve goal paces.

Q & A

What is the main premise of the video script?

The video script discusses the concept of low heart rate training for runners, emphasizing that running at a slower pace with a controlled heart rate can lead to improved endurance and faster running over time.

Why might a runner's pace slow down during the second half of a race?

A runner's pace might slow down during the second half of a race due to insufficient base endurance, which is the ability to maintain a target pace throughout the entire race.

What is the significance of training in 'zone two' heart rate?

Training in 'zone two' heart rate is significant because it is the intensity level at which the body is working hard enough to improve aerobic capacity without overexerting, which is ideal for building endurance.

Why does the script mention the importance of patience and perseverance in low heart rate training?

Patience and perseverance are important in low heart rate training because the initial stages of training can feel unnatural and frustrating, with the body needing time to adapt and improve aerobic capacity.

How does the script suggest a runner can manage their heart rate during a run?

The script suggests managing heart rate by monitoring it with a watch, adjusting pace to keep it within the target zone, and being disciplined in not allowing the heart rate to spike, even when running uphill.

What is the role of neuromuscular training in the context of low heart rate running?

Neuromuscular training is important for low heart rate running as it helps to maintain and improve running form and leg turnover speed, ensuring that the body remembers how to run faster when needed.

Why should a runner not focus on pace during low heart rate training?

A runner should not focus on pace during low heart rate training because various factors like terrain and weather can affect pace, and focusing on heart rate ensures that the intensity of the workout is consistent and appropriate for building endurance.

What is the misconception about burning fat during low heart rate training?

The misconception is that low heart rate training leads to weight loss simply by burning fat as a fuel source. However, the script clarifies that weight loss requires a calorie deficit, not just fat metabolism during exercise.

How can a runner incorporate 'fast finish long runs' into their training?

A runner can incorporate 'fast finish long runs' by running the initial part of a long run at a slow, easy pace and then finishing the last several miles at their target race pace, simulating the effort required for a race finish.

What is the significance of running more than 2 hours in a single session according to the script?

Running more than 2 hours in a single session is significant because it seems to be a threshold at which the body starts to see substantial progress in adapting to running faster at an easy pace, thus improving cardiovascular endurance.

Why is it important for runners to listen to their bodies during low heart rate training?

It is important for runners to listen to their bodies to avoid overtraining and potential injuries. The script emphasizes the need for recovery and adjusting training based on how the body feels, rather than strictly adhering to numerical benchmarks.

Outlines

00:00

🏃‍♂️ Low Heart Rate Training for Faster Running

The speaker introduces the concept of low heart rate training as a method to run faster for longer distances without pain. They share their personal experience of struggling with maintaining pace during races and how low heart rate training helped them improve their marathon finish time by half an hour in just six months. The importance of understanding that the heart doesn't differentiate between types of exercises and the role of intensity in elevating heart rate are emphasized. The speaker also explains the process of training to run slowly at a steady heart rate to improve aerobic capacity and endurance.

05:00

🚶‍♂️ Discipline in Maintaining Heart Rate Zones

This paragraph discusses the misconception that if a runner's heart rate spikes during a run, the entire session is ruined. The speaker advises that discipline is key in managing heart rate, allowing it to drop back down while still moving, which is an important skill for endurance athletes. They share their strategy of hiding pace from their watch to focus solely on heart rate and time, and address the common frustration that low heart rate training can be dull, suggesting ways to keep it interesting through neuromuscular training.

10:03

🔥 Incorporating High-Intensity Intervals in Low Heart Rate Training

The speaker explains how to avoid boredom in low heart rate training by incorporating short bursts of high-intensity running, known as 'surges,' to practice running faster and to maintain neuromuscular efficiency. They also recommend ending long runs with 'strides' or acceleration runs to reinforce good running form under fatigue. The importance of not overdoing these high-intensity segments to avoid fatigue and potential injury is highlighted.

15:03

🔄 Misconceptions About Fat Burning and Weight Loss

This paragraph clarifies the misconception that running in the 'fat-burning zone' leads to weight loss. The speaker explains that while low heart rate running can improve fat metabolism, it does not equate to fat loss unless combined with a calorie deficit. They emphasize that weight loss comes from a calorie deficit and not solely from the type of exercise performed.

20:03

🏃‍♀️ The Importance of Running Form in Low Heart Rate Training

The speaker discusses the importance of maintaining proper running form during low heart rate training to prevent injuries and bad running habits. They mention the risk of developing overuse injuries due to poor form and the importance of keeping a high cadence and good posture even during slow runs. The paragraph also touches on the potential muscle mass loss when combining low heart rate training with fasting and the need for sensible training.

25:07

⏱ Building Endurance and Incorporating Target Pace in Training

The speaker outlines the importance of building endurance through long, slow runs and the necessity of including target pace segments in training to prepare for race day. They suggest incorporating blocks of target pace within long runs or 'fast finish long runs' to get the body accustomed to the race pace under fatigue. The emphasis is on the cumulative time spent in the right heart rate zone and the importance of listening to the body to avoid overtraining.

🛑 Listening to the Body and Cross-Training for Recovery

In the final paragraph, the speaker stresses the importance of listening to the body and allowing for adequate recovery to prevent injuries and maintain fitness. They recommend cross-training, such as cycling, as a way to maintain aerobic fitness without the impact of running. The speaker also shares their personal experience of improving their marathon time through low heart rate training and invites viewers to watch a related video for more insights.

Keywords

💡Low Heart Rate Training

Low heart rate training is a method of exercising at an intensity that keeps the heart rate within a specific range, typically below the lactate threshold. In the video, this concept is central to the theme of running efficiently and improving endurance. The script mentions that by training at a lower heart rate, runners can build their aerobic capacity, which in turn allows them to run faster for longer periods without fatigue.

💡Aerobic Capacity

Aerobic capacity refers to the maximum amount of oxygen an individual can utilize during intense exercise. It is a key component of cardiovascular fitness and is highlighted in the script as something that improves through low heart rate training. The video emphasizes that enhancing aerobic capacity is crucial for maintaining a faster pace for longer distances in running.

💡Base Endurance

Base endurance is the foundation of an athlete's ability to sustain prolonged exercise at a moderate intensity. The script discusses the importance of improving base endurance to maintain a target pace throughout a race, especially during the latter stages where fatigue can set in and slow down the pace.

💡Pace

Pace in running is the speed at which a runner covers a certain distance, typically measured in minutes per mile or kilometer. The video script frequently refers to pace in the context of training at a slower pace to improve and eventually run faster. It also discusses the importance of managing pace during training to keep the heart rate in the desired zone.

💡Heart Rate Zones

Heart rate zones are specific ranges of heart rates that correspond to different levels of exercise intensity. The script explains the importance of staying within zone two, which is a moderate intensity zone, to train effectively without overexerting the body. This is part of the strategy for improving running performance.

💡Neuromuscular Training

Neuromuscular training involves exercises that improve the connection between the nervous system and the muscles, enhancing overall movement efficiency. The video script suggests incorporating neuromuscular training into long slow runs to practice running faster and to maintain good running form, which is essential for preventing injuries and improving performance.

💡Fat Oxidization

Fat oxidization is the process by which the body burns fat for energy during exercise. The script mentions that low heart rate training can improve the body's ability to burn fat as a fuel source, which is beneficial for endurance running. However, it also clarifies that fat oxidization does not directly equate to weight loss.

💡Calorie Deficit

A calorie deficit occurs when an individual consumes fewer calories than they burn. The video script explains that weight loss and fat loss are achieved through maintaining a calorie deficit, not solely by exercising in a specific heart rate zone. It emphasizes the importance of diet alongside exercise for weight management.

💡Running Form

Running form refers to the body's posture, stride, and overall technique while running. The script warns against neglecting running form during low heart rate training, as poor form can lead to injuries. It suggests maintaining a high cadence and good posture to ensure efficient and safe running.

💡Cadence

Cadence in running is the number of steps taken per minute. The video script highlights the importance of maintaining a high cadence during low heart rate training to keep the running feeling light and responsive. A high cadence can help prevent injuries and improve running efficiency.

💡Target Pace

Target pace is the desired speed an athlete aims to achieve during a race or specific training sessions. The script discusses the importance of including target pace intervals in long runs as part of marathon or half marathon training. This helps athletes get accustomed to running at their goal race pace while also building endurance.

Highlights

Low heart rate training can improve running speed and endurance without increasing heart rate.

Running at a slower pace with a controlled heart rate can be counterintuitive but effective for long-term endurance.

The importance of understanding that the heart does not differentiate between types of exercises for intensity.

Maintaining a steady heart rate in Zone 2 is crucial for building aerobic capacity and endurance.

The challenge of patience and discipline in low heart rate training to resist the urge to push harder.

How to manage heart rate spikes during runs and the importance of bringing it back down while still moving.

Focusing on heart rate over pace to avoid the influence of external factors like terrain and weather.

The misconception that low heart rate training is dull can be overcome with neuromuscular training.

Incorporating short bursts of higher pace running to practice running faster without spiking heart rate.

The role of strides and acceleration runs at the end of long runs to reinforce neuromuscular links.

The misconception that running slow to burn fat equates to weight loss is clarified; calorie deficit is key.

Fasted running can aid weight loss but requires caution to avoid negative health impacts.

The importance of maintaining good running form even during slow, easy runs to prevent injuries.

Integrating target pace blocks in long runs to prepare for race day performance.

The significance of cumulative time spent in Zone 2 for cardiovascular system adaptation.

The benefits of listening to the body and allowing recovery time to prevent overuse injuries.

Cross-training with cycling as an alternative to maintain aerobic fitness without running.

Transcripts

running fast with a low heart rate sounds way  too good to be true right especially if right now  

simply looking at your running shoes spikes your  heart rate but by the end of this video you're  

going to see how it's not only possible but really  holds the key to you running faster for longer  

painfree imagine this you've been running regular  5Ks and 10ks maybe your first half marathon and  

you found it harder than expected particularly  the second half of the race where your pace slowed  

your legs felt really heavy and you realize that  your base endurance isn't quite where it needs to  

be to maintain your Target Pace following that  experience after a bit of research you discover  

low heart rate training and running slow to run  faster but it feels really unnatural just running  

at a snail's pace has your heart rate way up above  your target Zone it feels slow ploty and wooden a  

whole load of effort spent going nowhere fast in  fact a lot of the time the only way you can get  

your heart rate back under control is to stop  and walk for a while it's super frustrating I  

know cuz what I just described that was me but  with some patience and a lot of perseverance  

low heart rate training really works in fact  it's how I took half an hour off my Marathon  

finish time in 6 months the thing is there are 10  fairly counterintuitive things I learned in that  

process and once you know what they are you'll  be able to start training more effici eff L and  

effectively to run faster at a low heart rate so  the first thing that made a massive difference  

for me was understanding that my heart and  your heart they don't know the difference  

between running walking cycling any other form  of exercise it's all about intensity from a point  

of view of your physiology okay so whatever  it is Pace wise that gets your heart rate up  

into zone two but no higher it's where you need to  be okay so that could be a steady state easy paced  

run or if you're just if you're just starting  out with this that could be a power walk you  

you're just getting out there and you're getting  moving and even just walking briskly gets you up  

into the right Zone and there's nothing wrong  with that whatsoever you'll find with a bit of  

consistency though you're actually able especially  if you start with a run walk process a run walk  

program you're able to quite quickly transition  from needing to walk to stay in zone 2 to be able  

to run slowly in zone 2 I mean this is this is  the goal of the whole thing to be able to run  

faster whilst maintaining the same low heart rate  that's what happens as we get trained in this as  

we get better and we improve our aerobic capacity  we improve our endurance now it's not just about  

when you're starting out it's also about as you're  running as you're getting into the program and you  

start running different terrains you start finding  that you're addressing more Hills you might need  

to walk the hills to keep your heart rate where  it needs to be again we're going to talk later  

on about Pace but just when we looking at staying  in zone two and not spiking your heart rate that's  

where we need to be really really disciplined and  that's what a lot of people it's where a lot of  

people really struggle okay the discipline  and the patience and the ego quite frankly  

you know if you're used to pushing yourself hard  with every run overtaking people running people  

down feeling like you're really you're doing a  really great job all of a sudden being the person  

who is holding back who's letting all the runners  come past you on a Sunday morning that takes some  

pride to be swallowed and there's that that's  a challenge for a lot of us but there's there's  

nothing wrong with doing that you're doing this  with purpose so if normally you run up that long  

hill but you'd be a bit gassed at the top just  walk it walk it knowing that your heart rate and  

you can watch your heart rate is still staying  in the zone you want it to work at and as I said  

right at the top of this point your heart does  not know the difference you're still working at  

that appropriate effort level to be getting those  true aerobic training benefits what if your heart  

rate does Spike what if you do suddenly look at  your watch and find that you've been running too  

hard and you you you've jumped well out of that  zone two bracket and again in terms of zone two  

obviously you need to actually have set your  heart rate zones and there's a video which I'll  

link down in the description which will walk  you through the process of figuring out what  

your max heart rate is and bit of a spoiler it's  got nothing to do with your age again A lot of  

people are using these age-based heart rate  um heart rate calculations and they're just  

anyway zone two if you jump out of that and you  spike your heart rate because you've suddenly been  

running too fast or like I said you ran up that  hill you probably should have walked up at this  

point all is not lost your run is not ruined and  the misconception is that I've blown it I've all  

of a sudden I've gone too hard my heart rate's up  here it's going to take forever to come back down  

again it's an exercise in discipline in fact as  Runners as we're working on our endurance we're  

working on building that aerobic capacity one of  the big skills is learning to manage your heart  

rate and allow it to drop back down whilst still  moving I'll say still moving rather than still  

running because chances are you're going to want  to actually back off to a walk let everything calm  

down and then gently build back into the run but  ultimately as you then progress and become fitter  

become more capable in this kind of aerobic  realm you'll find that you're able just just  

to ease back on the pace of the Run ease back on  the effort of the run and see your heart rate drop  

back down to where it needs to be if you started  there and you spiked up here you might find  

yourself here you see not necessarily exactly  where you previously were but you're not just  

simply seeing that very well initial quick Spike  just turn into a a much higher plateau of harder  

work and higher heart rate for the rest of the run  it's easy to do in terms of allowing yourself just  

to keep pushing once you're up there but that's  not the goal allowing yourself to drop back down  

and get used to trying to work on managing your  heart rate is such an important skill and you'll  

notice that I've been talking about watching your  heart rate on your watch not watching your pace  

on your watch now there's a number of reasons  I say it like that none less none less none  

more I suppose than because pace is dictated by  all sorts of different things of course terrain  

but also heat okay so the the just the ambient  temperature and the ambient kind of humidity and  

those sorts of things they all will impact the  ability for you to run out of certain pace for  

a certain heart rate so for me what I do is I hide  Pace on my watch I take it off the activity screen  

on my watch I can go and review it when I download  my data later on that's fine it's in the the chus  

app but when I'm looking on my watch mid-run I  just see my heart rate data and my time that's all  

I'm really interested in because that allows me  just to Simply focus on the one thing that matters  

which is the intensity I am running at if all of a  sudden I'm looking at PACE I know what I'm like I  

know that the ego will creep in and with the ego  creeping in yes I know that the goal is is heart  

rate but I also want to run you know mentally I'm  thinking I want to run at sub this pace and blah  

blah blah it's hard to manage those two things  take one off your plate just focus on what matters  

now a common frustration I often hear about low  heart rate training is that it's dull it's boring  

it's doing lots of long slow running and to be  fair it is a lot of long slow running but that's  

not to say needs to be boring okay I mentioned  earlier about not wanting to to spike your heart  

rate and that's that's really true but of course  you can still work on going through the gears in  

fact I think there's a massive massive massively  important role in going through the gears and by  

going through the gears I mean just starting to  work on some neuromuscular training you may have  

heard me talk about this before on the channel but  we are so hard up on thinking about the heart and  

lungs okay so the the Aerobic System but actually  that's just one piece of the puzzle what about the  

link between your brain and the muscles what about  working those muscles through the kinds of range  

of motion that you need to be working through to  allow your legs to kind of remember how to run  

faster when you put the put the pedal down when  you actually ask them to run faster you've got to  

practice that if you expect it to be there when  you want to push I've met lots of runners in the  

past who have done lots of low heart rate training  they've focused on lots of long slow easy running  

and don't get me wrong they got quicker over those  those sorts of distances those longer distances  

simply because their aerobic systems that much  better but they've lost top end Pace CU it's  

been goodness Only Knows since they really opened  up and started turning their legs over quicker so  

what you can do is a couple of things you can be  a bit playful with this within a long slow run and  

this isn't something you do lots of so let's say  you're doing a 12m run within that four or five  

times spread out you can just do a few kind of 15  20 second little surges just go up take yourself  

up to 5K race pace and Beyond it's only short okay  if we're suddenly turning that into 30 seconds 60  

seconds 90 seconds you're just going to blow a  gasket and find yourself constantly working what  

I said said earlier in terms of trying to bring  your heart rate down but if it's just a very  

short burst then you're just going to be working  on turning the legs over that a little bit quicker  

reminding your body how that feels and it should  feel good it should feel really good it should  

feel light it should feel springy it should feel  athletic but not in such a way that's going to  

really start to mess with the the aerobic side  of the run that you're doing the other side as  

well is at the end of the run and I I love this  at the end of long St runs finishing off not at  

my door but finishing off mile half a mile from  home and just doing a few sets of strides short  

acceleration runs you know 50 80 yards something  like that where you're just again going through  

the gears up to kind mile rep type Pace again  whatever you want to think of it as about F  

fast let's at least say faster than 5K race paace  again it doesn't need to be super prescriptive  

but basically we're saying go through the gears  a little bit of faster running really focusing  

on form almost exaggerated form there's a couple  of things that go on there firstly it's allowing  

you to remember how to run well or to teach your  body how to run well technically well run with  

good form under fatigue and secondly it's just  reinforcing those neuromuscular links between  

your brain and the muscles again under fatigue  okay so don't do lots of these because you are  

fatigued so volume won't do you any favors at  all we're looking at maybe doing four to six  

reps with a long walking break in between should  be fully recovered this think of this as weirdly  

a kind of a part of your cool down you should be  fully recovered in between these reps it's not a  

it's not an interval you know a short super  short interval session it's not that at all  

recover go again it should feel light it should  feel sprightly and it should finish a long run  

feeling a lot more of a buzz than you would do  normally a lot of the time you finish a long run  

you get home it's like okay that was that was  hard that feels that feels good that feels kind  

of virtuous to have done that but I feel like  I've done a long run whereas these you kind  

of come home of course you've done the long run  but you come home and it just feels like there's  

a more zip in the leg feels a little more I like  think of it as kind a bit more Buzz I don't know  

I hope that that comes across right now here's a  big misconception when it comes to running slow  

to run faster low heart rate training because  it comes with the kind of secondary benefit or  

the the the associated benefit people talk about  in terms of becoming better at burning fat for  

fuel fat oxidization it's true you are at those  easier Paces far better set up to be burning fat  

as a fuel source to be able to maintain that easy  pace for longer in fact even the most lean of us  

have ample amounts of body fat to be able to power  that long slow easy running for a very very long  

time in terms of um or in comparison rather to the  muscle glycogen that is relied upon when you're  

simply burning burning carbohydrate the fuel which  that will deplete in I think it's about 90 minutes  

it's all good burning fat for fuel but that does  not equate to weight loss that does not equate to  

Fat Loss specifically I think that's where a lot  of people get a bit confused they're thinking I'm  

running in the fat burning Zone yeah fat burning  Zone low intensity low effort it's it's exactly  

what it is fat burning does not equate to this  being reduced the only way we lose fat the only  

way we we burn body fat in a way that's actually  going to lower your body fat percentage is to be  

in a calorie deficit I mentioned this in in a  video a couple of weeks ago being in a calorie  

deficit you consuming less than you burn so you  actually get that thermogenic effect of exercise  

you you end up burning the stores that you have  and reducing the stores that you have because it's  

fued the exercise okay if not your body's just  using available fat to fuel itself but you're also  

taking in the calories that replace the available  stored fat so you're you're not seeing that that  

sum reduction of body fat so that all that to say  that if you're looking to do this to burn fat as  

in lose weight you're probably going to end up  disappointed what I'd rather see you do is take  

a look at what you're eating take a look at what  your putting in your body okay eating drinking as  

well from a calorific perspective day in day out  and understand that once you get into a calorie  

deficit your running will actually help support  that calorie deficit and make it easier for you  

to stay in that calorie deficit as you have a  little bit more wiggle room with the food okay so  

again it's all about mindset it's all about your  expectations and what you're what you're trying to  

do with this and on a very similar note not fasted  running this is something I've played with in the  

past something I've seen a little bit of benefit  to in the past as well fasted running I for me was  

getting up in the morning and going out and doing  a long slow easy paced run before I've had any  

food that for me was really beneficial I found  that the times when I was also in the calorie  

deficit and I was doing that it really did help to  accelerate the the process for me of weight loss  

cuz I was I was doing it in a deficit as well as  running decent mileage um I was combining those  

two things now you got to be careful with it  really really careful with it because for those  

who are in a for those who are running fasted it's  also not unlikely that you're probably going to  

be a little bit dehydrated if you are getting up  first in the morning and going um and there are  

so many different there are so many different ways  in which running faster can help from uh improving  

fat met fat metabolism um improving mitochondrial  efficiency all those sorts of things but is the  

juice necessarily worth the squeeze if you're  putting yourself in a position where potentially  

that could be a little bit unhealthy you you can  find yourself you perhaps struggling a little bit  

later in the day I don't know you you got to play  with that and just just be sensible with it it can  

also have a bit of a catabolic effect so you can  actually end up starting to lose a bit more muscle  

mass than you would do if you were simply running  in a deficit on a regular basis okay running in  

a deficit on a regular basis especially if you're  not doing a lot of strength work and your protein  

intake which for a lot of us our protein is quite  we probably don't eat enough protein um there will  

be a degree of lean muscle loss anyway if you're  doing fasted long runs you're going to probably  

see more lean muscle loss which for us Runners  a lot of us don't have a lot to lose so we need  

to be careful of that a big mistake that a lot of  Runners seem to make when it comes to running slow  

to run faster and running at a an easy low heart  rate is that they completely ignore their running  

form running form is so so so important when it  comes to this kind of thing because you're doing  

high volume of running and you're doing it in such  a way which could allow you just to a little bit  

lazy and it's that lazy form that kind of plotting  gate that comes with running at a slow pace again  

a lot of the time Cadence can take a little  bit of a nose dive we can find that we start to  

overstride a little bit posture starts to suffer  that's when we start finding that whether it's  

shins splints whether it's runner's knee whether  it's even things like high hamstring tendonopathy  

we start to get those overuse injuries starting  to creep in ITB syndrome another great example so  

we need to make sure that although your running at  an easy patient should feel Rel relaxed you still  

try and stay on top of keeping your Cadence nice  and high you might not find yourself up at that  

180 range if you're running down at 10 11 minute  miles it's very different to whether you're to to  

if you're running at you know more of a Tempo Pace  but not allowing your Cadence to take such a nose  

D that it feels heavy and bloody underfoot you  should be looking just to feel that it feels light  

and responsive underfoot you feel that you're tall  in your posture those two things alone will make a  

massive difference because it's when you get  tired and you start to slump and the Cadence  

drops and the contact time gets longer it feels  heavy puts more stress and strain up through the  

system and most of the time that's where we find  that if Runners have a tendency not to use their  

glutes that's going to be worse at that point and  you start reinforcing a lot of bad patterns a lot  

of muscular imbalances that can start leading to  those overuse injuries so keep an eye on your form  

it really really really matters it's not just  about the numbers on your watch now let's say  

you're training for a marathon or a half marathon  and you're looking to do so using this low heart  

rate Training Method and basically doing lots  of long easy slow running it makes sense you're  

you're training for an endurance event your  endurance needs to be worked on particularly  

in those long marathon training runs as we're  getting longer 12 14 16 18 20 22 M long runs  

you're going to be doing lots of easy running your  endurance is going to improve come what may but if  

you turn up to race day expecting your Target Pace  to be there on demand assuming your Target Pace is  

significantly faster than your long run Pace it  should be it might not be there you might find  

that if you've only done long run Pace at low you  know zone two type Pace work in training and all  

of a sudden on race day you're hoping to run at  whatever your goal pace is you might be setting  

yourself up for a lot of frustration what I  tend to get people to do to counter that in  

the last 6 to8 weeks of a marathon training plan  and this works for half marathon as well is for  

those those key long let's call them long Sunday  runs cuz they so often are for those key long runs  

in that period before that that real last kind  of big block before your taper begins is to start  

adding in blocks of Target Pace within Those runs  now there are two versions here either you can  

do something like we're doing a 16m long run you  could have 2 * 3 miles within that so you do the  

first few miles you then do three miles at Target  Pace couple of miles at long run P Pace three  

miles on Target Pace again then finish off through  to the end at long run Pace that's one example  

or and this is my my favorite what what I tend to  do in fact I start out with those let's say eight  

weeks to go before taper start out for the first  four of those eight weeks doing those blocks in  

the middle progressively changing those sessions  to make them slightly more challenging as we go  

but then for the last four weeks before taper we  started doing what I refer to as fast finish long  

runs so let's say you're doing again um well no  let's say you're doing 18 Miler you 18 miler in  

the last couple of weeks before your taper starts  I'd get you to perhaps do 10 miles at long run  

Pace then the last eight miles you run it in at  Target Pace Target marathon pace you're starting  

to get your body used to feeling what it is to  actually turn your legs over at that pace again  

under fatigue not just fatigue on the session but  the cumulative fatigue of all the training that  

you've done in that block that's why we have the  table because you need to shake that cumulative  

fatigue so you can actually Peak at the right time  but getting used to Target Pace is so so important  

you can't just run slow to run faster okay and I  mentioned obviously those long Sunday runs but in  

fact it's not just about a given long run in the  week when it comes to running slow to run faster  

low hard rate training what's really important is  the cumulative time you're spending in zone two  

across a given training week and again the weeks  that you're backing up week after week after week  

after week as you do that the cumulative effect  that volume you can think of it as mileage but to  

be honest I'd rather think of it more in terms  of just time spent in the right Zone that is  

what really starts to move the needle that's what  starts to get you in a position where your heart  

your cardiovascular system will start to actually  see that that adaptation again it's not just the  

heart I don't know why I keep saying the heart  um it's it's the the whole cardiovascular system  

really starts to make such adaptations and there's  something else there's a certain point around  

about 2 hours of a long run that really seems to  again move the needle in terms of really seeing  

progress in your ability to run faster at that  easy pace for me it's when I've got to a point  

and again the same with a lot of the runners that  I've coached you get to a point where you're able  

to do a couple of 2hour plus runs in the week in  some cases maybe even three 2hour plus runs in  

the week again that's not for everybody but again  something that I've I've played with in the past  

with my own training cuz my body responds a little  better to doing fewer runs in the week but making  

them longer CU I'm a slightly heavier guy um fewer  runs in the week making them longer which means I  

can get the volume in whilst also ring fencing the  recovery between those runs allowing myself to do  

runs Beyond 2 hours more frequently seem to really  progress the rate at which I was improving when it  

comes to running given Paces for a certain heart  rate yeah staying in my zone too so if you have  

the capacity to do so get up to that point where  you're running longer than longer than 2 hours yes  

in your long Sunday run or whenever your long run  is in the we long run is in the week but if you  

can find another time to do kind of a medium  long run in the week that's when you'll start  

really pouring gas on the effect of this and the  very last point I wanted to make with this is to  

really really listen to your body get game some  people get so hooked up on the numbers that they  

just push through regardless okay they they feel  these kind of aches and pains and they think well  

you know what trably won't get any worse spoiler  it usually does um and they just say right I must  

hit these certain benchmarks in terms of my  weekly again time spent in zone or weekly  

mileage or whatever however they're measuring  it you can't just get so obsessed on the numbers  

got to listen to your body and allow yourself  the time away from running if your body needs  

it to get the recovery right because as I said  in the video the other day it's better to take a  

week off proactively to allow yourself to recover  from a small acal pain than it is to be forced to  

miss a month six weeks that's where your Fitness  is really going to take a nose dive now taking  

that right back to the start of this your body  does not know the difference between running and  

another form of exercise so you can get away  with getting on the bike if if your shins are  

hurting so you ramped on the volume too quickly  get on the bike there's a certain Fitness aerobic  

fitness endurance which transfers really well from  cycling to running it doesn't really go the other  

way so in the world of triathlon you see an Iron  Man Triathlon in particular you see people who are  

really quite injury-prone when it comes to running  they do a lot of their training on the bike they  

don't do a great deal of running training they  do but they don't do the same as you would do if  

you're an out andout runner and they absolutely  smash it when it comes to running a marathan off  

the bike and an Iron Man because they built the  Fitness on the bike now I know for a fact that you  

could be a great Runner stick that great runner  on the bike and they will be garbage the strength  

isn't there the it just it just isn't the same but  going that way it works so have some confidence in  

the fact that if needs be you can just jump on the  bike be static bike or getting out and cycling and  

you can keep working on this whole system without  actually putting your body through the pounding  

that is running earlier I mentioned that time  I took 30 minutes off my marathon time in just  

6 months using low heart rate training I'll link  to that video on screen now knowing that you made  

it to the end of this video I'm certain that  you'll enjoy that one I'll see you over there