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.