How To Run FASTER At A LOW Heart Rate

Summary

In this video, the speaker shares their personal journey of improving running speed while keeping the heart rate within Zone 2. They explain how Zone 2 training, the bioenergetic system, lactic threshold, and running economy contribute to enhancing performance. The speaker also discusses external factors that affect heart rate and provides simple hacks to control heart rate during runs. Over 24 months of consistent training, the speaker went from running over 7 minutes per kilometer to 5 minutes 15 seconds per kilometer in a marathon, all while maintaining a Zone 2 heart rate. The video encourages viewers to embrace the process of becoming faster and more efficient runners.

Takeaways

• 😀 Zone 2 training is key to improving running speed at a low heart rate by boosting aerobic capacity and fat oxidation.
• 😀 A strong bioenergetic system, especially the aerobic system, is crucial for maintaining energy at lower intensities, relying on oxygen to burn fat and convert energy.
• 😀 By improving oxygen delivery to muscles through zone 2 training, you can burn fat more efficiently and reduce lactic acid buildup, leading to a faster pace with a lower heart rate.
• 😀 Lactic threshold plays a key role in maintaining pace; by increasing your lactic threshold through threshold runs and interval training, you can run faster at the same heart rate.
• 😀 Running economy refers to how efficiently the body uses oxygen; improving running form, strength, and neuromuscular coordination can make you more efficient at lower heart rates.
• 😀 External factors such as temperature, hydration, altitude, stress, fatigue, and caffeine can temporarily impact your heart rate and should be considered when analyzing training data.
• 😀 To instantly lower your heart rate while running, focus on controlled breathing, such as the 2-2 rhythm (inhale for 2 strides, exhale for 2 strides).
• 😀 Proper running form, with an upright posture and relaxed arm swing, can improve efficiency, reduce wasted energy, and help keep your heart rate steady.
• 😀 Relaxation during running helps keep your heart rate stable; avoid tension in your shoulders, jaw, and fists, which can unnecessarily elevate your heart rate.
• 😀 Consistency in zone 2 training over time, combined with refining running form and focusing on aerobic development, can lead to significant improvements in running speed and endurance.

Q & A

What is the main issue the narrator faced in the beginning of their running journey?

The narrator struggled to keep their heart rate low during runs and had difficulty maintaining a slow enough pace in zone 2, often needing to walk to bring their heart rate back down.

How did the narrator's running performance improve over time?

Through consistent training, the narrator improved their pace from over 7 minutes per kilometer to 5 minutes 15 seconds per kilometer, while maintaining their heart rate within the zone 2 range.

What is the significance of zone 2 training for the narrator's progress?

Zone 2 training helped the narrator build a stronger heart, improve lung capacity, and stimulate the growth of more mitochondria, all of which contributed to better running efficiency and the ability to sustain a faster pace at a lower heart rate.

What are the three main factors that influence running speed at a low heart rate?

The three main factors are the bioenergetic system, lactic threshold, and running economy.

What role does the aerobic system play in running at a low heart rate?

The aerobic system uses oxygen to burn fat and carbohydrates, providing the energy needed for sustained efforts like zone 2 running. This system is crucial for efficient fat burning and reducing lactate buildup.

How does lactate accumulation affect running performance?

When lactate accumulates in the muscles, it increases acidity, which hampers muscle contraction and forces the runner to slow down. The lactic threshold is the point where lactate production exceeds the body's ability to clear it.

What can runners do to improve their lactic threshold?

Runners can raise their lactic threshold by incorporating threshold runs and interval training into their training regimen, combined with consistent zone 2 training.

What is running economy and why is it important?

Running economy refers to how efficiently a runner uses oxygen while running. A better running economy means less oxygen is needed to maintain a certain pace, allowing the runner to run faster at the same heart rate.

How can runners improve their running economy?

Runners can improve their running economy through consistent training, strength exercises like plyometrics and compound lifts, and refining their running form to reduce wasted energy.

What are some external factors that can temporarily influence heart rate during running?

External factors include temperature, hydration levels, altitude, stress, fatigue, caffeine consumption, and nutrition, all of which can elevate or lower heart rate during a run.