RUNNING FASTER - Secret to Running with a Low Heart Rate

Summary

This 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

00:00

🏃‍♂️ 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.

05:01

💧 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.

Keywords

💡Heart rate training

Heart rate training refers to a method of running where the intensity is controlled by monitoring heart rate to stay within specific heart rate zones. This technique helps runners improve endurance and performance by focusing on aerobic training, which is central to the video’s message on building a sustainable running pace.

💡Aerobic training zone

The aerobic training zone is a heart rate range that promotes endurance and cardiovascular efficiency by keeping the intensity low and allowing the body to burn fat as fuel. The video emphasizes the importance of staying in this zone to improve long-term stamina and running efficiency.

💡Hydration

Hydration is the process of maintaining adequate fluid levels in the body, which is critical for controlling heart rate during exercise. In the video, the speaker explains how dehydration increases heart rate, making it harder to stay within the aerobic zone, and advises drinking water consistently during long runs.

💡Caffeine

Caffeine is a stimulant that can raise heart rate, potentially making it difficult to maintain a low heart rate during runs. The video mentions that runners who consume caffeine may struggle to stay in the aerobic zone and should experiment with avoiding caffeine before runs.

💡Belly breathing

Belly breathing is a deep breathing technique where air is drawn into the diaphragm instead of the chest. This method is suggested in the video as a way to lower heart rate during runs by improving oxygen intake and promoting calmness, especially for runners who tend to breathe shallowly.

💡Run-walk-run strategy

The run-walk-run strategy is a training approach where runners intentionally take walking breaks to manage heart rate and prevent it from rising too high. The video describes how this method can help maintain a low heart rate during aerobic training and allow gradual progression in run duration.

💡Lactate threshold

Lactate threshold refers to the point during exercise at which lactate builds up faster than the body can clear it, causing fatigue. The video explains how testing your lactate threshold heart rate can help track improvements in running fitness and guide training intensity.

💡Max heart rate

Max heart rate is the highest number of beats per minute your heart can achieve during maximal exertion. In the video, the speaker discusses how runners can calculate their max heart rate through specific tests and use this figure to set their training zones for heart rate-based running.

💡VO2 max test

A VO2 max test measures the maximum amount of oxygen a person can utilize during intense exercise and is often performed in a lab setting. The video refers to this test as an ideal but less accessible way to determine max heart rate for setting personalized heart rate zones.

💡Warm-up

A warm-up is a preparatory activity performed before intense exercise to gradually increase heart rate, blood flow, and muscle flexibility. The video highlights a 15-minute warm-up before max heart rate tests to ensure the body is ready for the high-intensity running required.

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