The Secret to Running with a LOW HEART RATE (Not What You Think!)

Summary

In 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

00:00

🏃‍♂️ 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.

05:01

💓 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.

Keywords

💡Low heart rate training

Low heart rate training is a method of endurance training that focuses on maintaining a lower heart rate during exercise to build aerobic capacity without overstraining the body. In the video, the speaker mentions this technique as part of his current workout regimen to improve aerobic fitness after a sedentary period, keeping his heart rate below 135 beats per minute.

💡Aerobic base

The aerobic base refers to the foundation of cardiovascular endurance, which is built through sustained, low-intensity exercise. The speaker highlights his goal of rebuilding his aerobic base after a period of inactivity during lockdown. By focusing on low heart rate training, he aims to improve his overall endurance and speed over time.

💡MAF heart rate

MAF, or Maximum Aerobic Function, heart rate is a guideline for keeping the heart rate at an optimal level to develop aerobic capacity without overstressing the body. In the video, the speaker describes keeping his heart rate below 135 beats per minute as his target MAF rate, helping him manage his progress without excessive strain.

💡Sympathetic nervous system

The sympathetic nervous system is part of the autonomic nervous system responsible for the body’s fight or flight response. When engaged, it increases heart rate, breathing rate, and stress levels. The speaker refers to this system when discussing how physical stress from running can cause the heart rate to rise.

💡Parasympathetic nervous system

The parasympathetic nervous system, another branch of the autonomic nervous system, is responsible for rest and relaxation, helping lower heart rate and promote recovery. The speaker emphasizes how specific breathing techniques can activate this system to reduce heart rate during runs, aiding in better heart rate management.

💡Nasal breathing

Nasal breathing refers to the practice of inhaling through the nose, which encourages deeper, more controlled breaths and stimulates the parasympathetic nervous system. The speaker recommends this technique to help lower heart rate during easy runs, explaining that it promotes diaphragmatic breathing and better control.

💡Diaphragmatic breathing

Diaphragmatic breathing, or belly breathing, involves breathing deeply into the lungs using the diaphragm. It allows for more efficient oxygen intake and promotes relaxation. In the video, the speaker explains how this technique helps trigger the parasympathetic nervous system, reducing heart rate and improving aerobic efficiency.

💡Heart rate management

Heart rate management refers to controlling and maintaining a target heart rate during exercise. The speaker discusses strategies for managing heart rate, such as slowing down pace and using breathing techniques to stay within the aerobic zone, which is crucial for effective low heart rate training.

💡Pacing

Pacing in running refers to controlling the speed of a run to maintain endurance and prevent burnout. The speaker highlights how mastering pacing, particularly in combination with heart rate management, helps runners sustain long-term effort without overexertion. This skill is essential for successfully completing endurance goals like a marathon.

💡Sub three-hour marathon

A sub three-hour marathon is the goal of completing a marathon in under three hours. The speaker mentions this as his ultimate objective, linking his low heart rate training and heart rate management strategies as steps towards achieving this challenging endurance milestone before the age of 40.

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