How To Run Fast At A Low Heart Rate (Olympic Marathon Coach Explains)
Summary
TLDRThis video offers expert guidance on enhancing running efficiency by teaching viewers how to run faster at a lower heart rate. It emphasizes improving oxygen and nutrient delivery to muscles and efficient energy metabolism. The practical approach includes easy runs to boost aerobic capacity, utilizing heart rate zones for training intensity, and incorporating cross-training to increase volume without raising injury risk. Additional tips involve proper fueling, strength training, and the strategic use of walking breaks to maintain optimal heart rate, ultimately leading to more efficient running over time.
Takeaways
- πββοΈ Improve Running Efficiency: The video focuses on enhancing the body's ability to deliver oxygen and nutrients to muscles for better fuel economy, similar to a car going further on less fuel.
- π¨ Oxygen Delivery: The key to running faster at a lower heart rate is improving the body's capacity to intake air, extract oxygen, and transport it to where it's needed for energy production.
- π΄ββοΈ Easy Runs Matter: Running easy helps improve physiological factors, allowing the body to extract oxygen efficiently and utilize fats as a primary fuel source, which is more efficient than carbohydrates.
- π’ Heart Rate Zones: To ensure you're training at the right intensity, use heart rate as a metric, aiming for 75-85% of your threshold heart rate during easy runs.
- π Threshold Heart Rate Test: Determine your threshold heart rate by running as hard as you can for 30-40 minutes and averaging your heart rate during that period.
- π£οΈ The Singing Test: If you can sing a song without being completely out of breath, it indicates you're running at an easy enough pace.
- π Recovery and Fuel: Proper nutrition during and after exercise is crucial for teaching the body to burn fuels more efficiently and for better recovery.
- ποΈββοΈ Strength Training: Incorporating strength training can improve biomechanics, reduce injury risk, and increase power output with each step.
- πΆββοΈ Walking as Training: Walking is an effective way to add cardiovascular load at low intensity and can be used strategically to manage heart rate during runs.
- π Consistency Over Time: Long-term consistent training leads to a more efficient running system, with the most significant and sustainable improvements seen over years.
- π Additional Training Methods: Cross-training with activities like cycling, rowing, or swimming can help increase training volume without raising injury risk.
Q & A
What is the main goal of the video?
-The main goal of the video is to teach viewers how to run faster at a lower heart rate by improving their body's efficiency in delivering oxygen and nutrients to muscles.
Why is it beneficial to run at a lower heart rate?
-Running at a lower heart rate is beneficial because it allows you to go further with less effort, similar to improving fuel economy in a car, thus making you more efficient in your running.
What is the key to improving the body's ability to deliver oxygen to muscles?
-The key is to improve the body's ability to pull air into the lungs, extract oxygen from the air, and transport it to the muscles, as well as to remove byproducts of energy metabolism efficiently.
How can easy running help improve physiological factors for better running efficiency?
-Easy running helps by allowing the body to improve its ability to extract oxygen and supply it to the energy process, enabling the body to use fats more efficiently as fuel.
What is the recommended way to determine if you are running easy enough?
-The recommended way is to run between 75% and 85% of your threshold heart rate, which can be determined by a test where you run as hard as you can for 30 to 40 minutes.
Why is it not advisable to use age-related formulas for heart rate zones?
-Age-related formulas may not be accurate, especially as one ages and maintains an active lifestyle, because the body's principle is 'use it or lose it,' and well-exercised bodies can maintain a higher heart rate than expected for their age group.
What is the talk test or singing test for gauging the intensity of easy running?
-The talk test involves being able to hold a robust conversation while running, and the singing test means being able to sing a song without being completely out of breath, indicating that you are running at an easy intensity.
How can the rating of perceived exertion scale help in determining the right intensity for easy running?
-The rating of perceived exertion scale, ranging from 1 to 10, can help determine the right intensity by aiming to run at a rating of 6.5 to 7.5 out of 10, which correlates to the desired heart rate zone for easy running.
What are some alternative training methods to improve aerobic conditioning without increasing injury risk?
-Alternative methods include cross-training activities such as cycling, rowing, or swimming, which can increase training volume without the same impact on the body as running.
How does fueling the body properly contribute to running efficiency and recovery?
-Proper fueling provides the body with the necessary energy during and after exercise, teaching it to burn fuels more efficiently and aiding in better recovery between sessions, which in turn helps maintain a lower resting and exercise heart rate.
What role does strength training play in improving running efficiency?
-Strength training improves biomechanics, reduces injury risk, and increases power, allowing for more efficient movement and better utilization of each step in running.
Why are walk breaks considered beneficial during the initial stages of training for lower heart rate running?
-Walk breaks help to control heart rate during the initial stages of training, allowing the body to adapt to the desired intensity levels and gradually reduce the need for walk breaks as the body becomes more efficient.
How does consistency in training contribute to long-term running efficiency?
-Consistency in training over weeks, months, and years allows the body to adapt and become more efficient, leading to sustainable improvements in running performance and heart rate control.
Outlines
πββοΈ Mastering Efficient Running with Lower Heart Rate
This paragraph introduces the concept of improving running efficiency by running faster at a lower heart rate, akin to enhancing a car's fuel economy. The key lies in enhancing the body's oxygen and nutrient delivery to muscles and improving the removal of metabolic byproducts. The goal is to make physical activity less costly in terms of energy expenditure. The practical application involves easy running to improve recovery and aerobic capacity, allowing for more efficient fat burning and reduced reliance on carbohydrates, which are less efficient and limited in storage.
π Implementing Easy Running and Monitoring Progress
The second paragraph delves into the practical aspects of easy running, emphasizing the importance of running easy to stimulate physiological changes and reduce injury risk. It suggests determining one's threshold heart rate through a 30-40 minute intense run and maintaining 75-85% of that rate for easy running. The paragraph also introduces alternative methods of gauging exertion, such as the talk or singing test and the rating of perceived exertion scale. Additionally, it touches on the benefits of increasing running volume, cross-training, proper fueling, strength training, and the use of walking breaks to manage heart rate, culminating in the importance of consistency in training for long-term efficiency gains.
Mindmap
Keywords
π‘Running Efficiency
π‘Heart Rate
π‘Oxygen Delivery
π‘Fat Burning
π‘Carbohydrate Utilization
π‘Threshold Heart Rate
π‘Aerobic Metabolism
π‘Cross-Training
π‘Nutrition
π‘Strength Training
π‘Consistency
Highlights
The video aims to teach viewers how to run faster at a lower heart rate.
Improving the body's ability to deliver oxygen and nutrients to muscles enhances running efficiency.
Efficient oxygen extraction and energy metabolism are key to running faster with less effort.
Running easy runs at an appropriate pace improves recovery and physiological factors.
Easy running helps the body to extract oxygen more efficiently, utilizing fats as fuel.
Carbohydrates are less efficient for energy and have limited storage in the body.
To determine if you're running easy enough, use the 'Zone to' or threshold heart rate.
A test to find your threshold heart rate involves running as hard as you can for 30-40 minutes.
Running within 75-85% of your threshold heart rate ensures you're training effectively.
Cross-training with activities like cycling, rowing, or swimming can improve aerobic conditioning.
The 'talk test' or 'singing test' can be used to gauge if you're running at an easy pace.
The rating of perceived exertion scale can also indicate if you're in the right training zone.
Building up running volume over time is essential for improving efficiency but has a point of diminishing returns.
Eating well and fueling your body properly enhances recovery and running efficiency.
Strength training improves biomechanics, reduces injury risk, and increases power in each step.
Walking can be a beneficial low-intensity cardiovascular activity and aid in heart rate management.
Consistency in training over weeks, months, and years leads to the most sustainable improvements.
A simple three-step system is presented to help viewers run faster than 98% of people.
Transcripts
in this video we're going to show you
how to become a master at running faster
at a lower heart rate we're going to
show you how to do it we're going to
show you how to make sure you're in the
right zones and the key metrics that you
should be tracking before we show you
how to do it though let's talk about why
it's so important Brad think fuel
economy in your car so wouldn't you
preferred if you went further on the
amount of money that you spent for
example if you put 1,000 R worth of
Petrol in your car and your car goes 600
km imagine being able to put 1,000 Rand
into your car but you go 800 km and
that's exactly how it works essentially
what we want to do is we want to improve
the body's ability to deliver oxygen and
nutrients to the muscles where they need
to do the work essentially what we're
trying to do is improve your body's
ability to pull air into the lungs and
at the sights of the alveola to take the
oxygen out of the air and push it into
the blood vessels and then for your
blood to transport oxygen and energy
substrate to where it's needed in the
body and conversely to improve our
body's ability to take away the
byproducts of energy metabolism out um
and away from the muscles back to the
sights of the lungs and to expel carbon
dioxide um into the atmosphere and if we
do that we make you more efficient so in
other words the activity that you're
doing costs you less all right cool so
that's a lot of theory Lindsay let's
talk about practically how do we
implement this in our running that's a
great question bread and essentially
what you want to do is make sure that
you run your easy runs easy enough that
will also help you to improve your
body's ability to recover from workouts
it also means that you'll be fresher
when it's time to do your hard runs and
you'll be able to do your hard runs
faster than you otherwise would have but
from a physiological point of view it's
also important because when we run easy
and in particular when we run easy
enough you then also improve all those
physiological factors that I was talking
about and and it's when we run easy that
your body can really improve your body's
ability to extract oxygen and to supply
oxygen to the energy process so that
most of your fuel can come from fats
we've got plenty of fats in the body
your body burns them really efficiently
as intensity goes up we can still use
oxygen largely in the process of energy
but we need to use more and more
carbohydrates that is an inefficient
fuel for your body to burn number one
and number two we've got a very limited
store of carbohydrates and so if you can
burn fats burn fats efficiently that is
how you going to improve your body's
ability to run and that is how you bring
your heart rate down at equivalent speed
or put better the same heart rate you
can run faster right that's awesome
Lindsay but how do I know that I'm
training easy enough Brad that is the
question how do you know that you're
running easy enough so we like to refer
to that as Zone to but the reality is is
that you just need a measure to help you
understand and know that you are in the
that right Zone typically we don't like
to use age related formulas at coach
Perry because particularly as we age if
we're using heart rate as the metric
your heart rate won't go down or your
maximum heart rate won't go down as
expected by age particularly if you
exercise well because your body works on
the principle of if you don't use it you
lose it but if you're exercising well
and you stay active then you will
maintain a higher heart rate than your
peer group so what we want to do is
actually get out there and do a test and
the most effective and easy test for you
to do is to go out and run between 30
and 40 minutes as hard as you can and
that will give you an average heart rate
that'll be pretty close to what your
threshold heart rate is and we use your
threshold heart rate to then determine
what your easy running is and what we
want to do is we want to run between 75
and
85% of your threshold heart rate and if
you stay in that band then you are
running easy enough to both stimulate
those changes that we want in the
aerobic metabolism but also to reduce
the stress on your muscles tendons and
ligaments so that we reduce your injury
risk that means that over the long term
you can build your volume up effectively
because that's another thing that we
need to do to improve our efficiency is
that over time we really want to build
up your volume of running and that will
get to a point of diminishing returns
and if you still have more time to train
then a very effective way of improving
aerobic conditioning without increasing
injury risk is to add cross training or
something like cycling rowing or
swimming into your training mix all
right Lindsay so you've mentioned heart
rate as a way to measure this what if
you don't have a watch or you're not
really tracking heart rate are the other
metrics that you can use to do this yeah
bra there's they're very effective tools
that you can also use and they become
more effective as you get gain more
experience the most obvious is the talk
test or as we've coined it at coach
Perry now the singing test but if you
can run along and hold a robust
conversation with someone something like
you would hold in the pub when you're
arguing about whether Liverpool or
Manchester United or the the best team
although maybe that'll be too high in
intensity but you want to be able to
hold an argument with your friend um
that will tell you that you're actually
running easy enough uh and similarly if
you can sing so if you're on your own if
you're running along and you can sing a
song and you get to the end of that song
and you're not completely out of breath
it's okay to be a little bit out of
breath but you don't want to be
completely out of breath and then we can
use something that's called the rating
of perceived exertion scale your
perception of the intensity of a scale
of 1 to 10 and research has shown that
that correlates quite strongly to your
percentage of heart rate so what you
want to be doing is running at a rating
of between 6 and a half and 7 and a half
out of 10 and that will have you in the
right Zone Lindsay Earl on in the video
you alluded to increasing your volume in
order to do this should we be running
more or are the other things we can do
that can help us achieve this so Brad
you've asked a lot of good questions
today so yes as I said is that there is
a point at which the volume gets to a
place of diminishing return in other
words our risk of injury gets too high
if we are running too much and then
there lots of little things that we can
do that can really help our body's
ability to run faster at that similar
heart rate I've spoken about cross
training so we can increase the volume
of our training by adding in cycling by
adding in rowing by adding in swimming
we don't have to add in all three so I
would look to doing one to two sessions
of that in a week but similarly we can
help this whole process Along by making
sure that our bodies are getting what
they need and here I'm talking
specifically fuel Brad so if you are
eating well and you are giving your body
the fuel that it needs both during
exercise and importantly immediately
after exercise then your body will teach
itself how to burn fuels more
efficiently while you're exercising and
very importantly you'll recover better
in between sessions and one of the signs
that you are in fact not recovering
properly from sessions is that at both
at rest and while you are exercising
your heart rate will actually be higher
than expected the next thing we can do
is strength training by doing strength
training we can really improve the
body's ability to move efficiently when
you are strong in the right place it
improves biomechanics it improves your
ability to resist injury and it makes
you more powerful so you get more out of
each step and then finally I want to
talk about walking people see walking as
a weakness but in reality walking is a
fantastic way to add cardiovascular load
at a very low intensity so you can do a
lot of it over time and secondly while
you are actually running when you start
on this journey and you're actually
struggling to keep your heart rate in
the right zone so that you can get the
right physiological changes you can use
short walk breaks to help you bring that
heart rat down and keep the average
heart rate down over time and then
you'll slowly see that you need fewer
and fewer walk breaks and you'll be able
to maintain that same heart rate and
then the real final piece of the puzzle
is the consistency the longer you can
train for in terms of weeks months and
in particular years the more efficient
the whole system becomes and it's really
that multiplying effect over years that
will see the biggest and most
sustainable change in your running so
we've been talking about running fost at
a lower heart rate today but there's
actually a simple three-step system that
you can follow that will help you run
faster than 98% of people on the planet
if you watch the video that's on screen
now it's really simple simple to
implement in your training and will'll
get you running Foster in no time
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