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.