Well said Taren, many valid points. Great call out also about being patient, spot on. Patience and consistency in training, enough sleep, limiting stress, proper nutrition and the right mindset (leaving ego at the door), are all key. From personal experience, three other things that help keep HR lower on your runs: 1 = running without music, I've experience a difference of 5 to 8 beats while running aerobic on a track. Allows you to get your breathing, cadence and mind more in sync. All about running relaxed and in control. 2 = paying attention to your running form. Slight lean forward using gravity almost as a controlled fall forward. Also, using your arms well to improve running efficiency can make a difference. 3 = find some elevation profiles and use them to your advantage. Slowly jog (or even walk) up a long not too steep hill, turn around and run comfortable fast aerobic down. You made great points as well about the training volume and frequency. Lowering your running intensity surely helps to increase training frequency and volume without the added wear on their bodies. Thanks for this video!
Hi Floris! Thanks for these additional tips. I follow your channel and podcast since I began running a few months ago, but took MAF training just about a two months ago (did today my third MAF test). I have one big question. Is MAF training appropriate for absolute beginners (overweight, unfit people? When I did couch to 5k I could easily run 6min/k from the fifth week. As soon as I started MAF I had to drop to 10.5min/km; If I walk at 8min/km my HR drops too low. In my MAF tests (with a warm-up between 15 and 20 min) my pace is almost the same all the time, sometimes higher in the last km. My pace is almost the same despite having lost 8kg of weight (I'm still overweight at 91kg; I'm 183cm tall). Maybe I need to build some minimum muscles and technique at a less shuffling speed (e.g. 8min/km) before resuming MAF? Any advice from people here will be much appreciated.
That might be correct, though I feel a lot of people have said it. Chris Hauth told Rich Roll that years ago, and people were then crediting rich for the quote!
tried this methods already.. 1. frequent run. im able to run my easy run below 150bpm after 14 months. 2. belly breathing technique works for me. 3. please take note that all person is different. some will take few months, some will take years. i stopped run for 6 weeks now and now im starting at zero again. know your body, and trust the process!. slow progress is still progress!!
I started zone 2 training about a month ago as per your advice in a vlog (or twoish) My pace went from 17:17 to a 15:40. I’m a heavier athlete and haven’t had progress like this in a very long time. Joined team trainiac last night
When I introduced you have to run slow to get fast my running group didn't buy into it - since then some got injured and no longer run others are completely wiped out after a race - me and my friend who embraced HR running - actually did get faster and when we finish a race it seems like we didn't run at all - our recovery is almost instant
adamsosa your attention span is super low try raising it cause if you keep having this attention span then no one will really like you cause you won’t wait and listen
1 Step System: Run at lower power level (pace and slope). The best way to the accomplish this is forget all the apps and devices that are continuously trying to rate your workout vs your all time best, KOM, etc etc. Set your phone/watch screen to show you ONLY heart rate and run at the lower end of your training zone for that workout. All the other factors mentioned in the video and comments are factors for HR, but significantly less relevant than your pace and slope you're running in your workout in the moment. Think of your workout as Duration x HR not "how far did you go"
This video couldn't have come at a more perfect time. I already knew all this information but it's a good reminder to slow it down since I'm getting back into running after an injury and patience is the key to not feeling disheartened as I run a 10 minute mile pace in zone 2. 😭😭😭
Same, I came back to (more serious) running after finishing my studies and my fitness level was not as good as it used to be. I can recommend nordic walking (in nature, preferably with small hills here and there) as a great zone 2 workout! Nordic walking also gives your hands more work to do than regular walking.
Follow up comment. Been doing lots of z2 training via trainingpeaks 8020 program and I'm already able to slow jog and stay in z2. I was even able to "run" for an hour straight the other day, something I've never been able to do!
Very accurate. Exactly what I've learned from triathlon coaches. We don't use the maffetone method but Z1/Z2 runs by Heart rate and not pace. Z3 and above are by pace.
My long-running (6 to 12 miles) pace is 9:30-9:45 per mile. I am not a triathlete, but I run every other day and bike about 5 days a week. I am also 72 years old and trying to get my 10 k back under 50 minutes. When I was 18, I ran 4;24 for the mile and about 55 for 10 miles, so I have slowed down a lot. I find that running every other day is a good way to keep from overtraining. Doing hill repeats at 5 k pace for 2 minutes is a good way to build strength and speed and to avoid injury.
I can tell you're a Phil Maffetone disciple! I found Phil Maffetone back in 1993 when I purchased my first cardio monitor (Cardiosport Hellcat). I thought it best to read his book 'The high performance heart'. 27 years later, I'm now using a Garmin Fenix 6x pro and still reading his book on endurance training! This man's knowledge has kept me training safely for almost 30 years! Good to see you're spreading the word on the importance of building a solid aerobic base! Best wishes from Blighty✌️
5 weeks to go before my first 110 miler . 15 minutes watching this have probably just prevented me from getting injured . Long runs at ZONE 2 all the way woohoooooo . Thanks pal 👍🏼
This is what I've been trying to work on--a new me. I used to run way too hard. Subscribed to the belief that if you weren't uncomfortable you weren't running. So many tendonitis injuries. I started low HR running, but my past had already caught up and I had already been fighting an IT band issue for almost a year at that pimt, on a December, when I decided to go low HR. But some where a month down the road the IT band just got way too bad. So? I stopped for a month--a hard month. I came back stronger than ever, still some slight a pain, but mostly great. I was running 9:40 min/ mile pace at 142bpm... better than I was doing a month before that, inured. But? 1 month wasn't enough and I noticed it was creeping back. Now I'm back to vicariously living through these videos.
Hi. My name is Paula and was born in Portugal but last 7 months living in Mexico... Well, I have a deeply apreciation of your videos, consistence and way to achieve all public interested in Tri or running. Most of all your sincerity and hability to be clear and use terms for us "simple" people could understand what we are going on to. I´m 45, 3 times colon cancer survive 2 DNF IM70.3 and 1 time finisher IM 70.3 Cascais - Portugal. But I have to confess that I love "what problably should be white fur dog hair" on your hudies!!!!!
Thank you Taren! 😉 I Felt that If I was not quick within months and if my HR wasn't low I was a bad runner. AND YOUR VIDEOS Showed me the right way 💪. AFTER Months of training I lowered my HR and I didn't get injured, that's the best part. 💜
I haven’t tried this zone 2 training in my running yet. Only been running for about 4 months now. So 3 months seem like no time at all for me to give it a try to see results. I have built up to running 3 to 5 mile three times a week. I do jump rope twice a week on none ruining days for a minute with 15 to 30 seconds rest to get heart rate down for about 40 mins to help with low aerobic. The jump rope has improve my running and endurance and helped to keep my legs from getting so tried during a run. I also have added running up 20 flights of stairs and 100 air squats once a week to help build the muscles in my legs for hill running. I no longer fear running hill after a few months. I will start trying to add this zone 2 into my runs. Thanks for the video great information for someone new to running and wanting to improve.
Helpful video and thanks for sharing this. Sorry but as a life long runner and coach ( 40 + years) I have to add that just running does not fix your form. If that was the case elite runners would not do form drills every day. Kinda like, reading a lot improves your writing, but if you combine this with basic grammatical rules you can improve your writing even more. Poor form results eventually in injury. You can improve your form and your body will develop your own unique correct form. Videotape yourself running and then go to TH-cam university and learn about correct form. I did this 6 years ago when in my early 50's plantar fasciitis crippled me. ( I have run 25+ miles a week since the '80s) Slowly I changed my form, developed a routine, and plantar fasciitis slowly went away.
I've read and saw a lot about training for my ultra in the future... did some quick fixes that end up in injuries... now I have a coach, and that's absolutely a BIG TIP for everyone who starts in endurence sports................And so, in the end:: you're video is absolutely a GREAT summerize, starting point and reminder for every athlete in endurance sports! It's the BEST! Thanks Taren!!
I could not agree more! I’m pro running. Zone 2 80%of the time. 20% hard so yes the 80/20 & maff (zone 2 ceiling and my maffetone ceiling are the same). You have to retrain your body to be able to do zone 2 running. We have conditioned ourselves to run at a higher, harder pace. Run easy, get a better aerobic endurance base = gains on pace over a period of time. Providing training base supports it 😉
You're misrepresenting the importance of heartrate. 2 beats, that is easily the normal cardiac drift you will see in an hours run at constant intensity. Also being so concerned with it, makes you a slave of your watch. Constantly checking it. There's an easier 1 step way for running easy at low heart rate: either chat with a friend, or seal your lips... Keeping your mouth shut and breathing in and out through the nose will force you to stay well under the first ventilatory threshold, and in the right zone. And it adapts along with your improvements, unlike a heartrate calculation. I do agree that you shouldn't actively try to change your running form (unless you race no more than 400m or maybe a mile). But you have to provide your body and neural system with options to incorporate better patterns in your form. So do form drills and have 1 fast interval session in the week. Not to build VO2max (that hardly changes) but running fast sometimes will make you more efficient. 2 runs a week is a bare minimum, enough to maintain a base level. Intervals and a long run. And add in extra 30-40 minute nosebreathing runs, if you want to improve. Kudos for the deep breath tips. 👍
According to MAF method, my max HR is 140 BPM. During my first time, took me 1 hour and 40 minutes to finish 10 KM. I run using this method 2-3 times per week. After few months, at similar HR (effort), my pace is getting faster. From Pace 9 to Pace 7 at similar effort (Zone 2). The good thing about this method, less stress on my body and after one day rest, I can run again without sore muscles. Run frequently. Be patient. The result will come.
Im training for a Sprint Tri. My running is the weakest. I can handle a slow jog now for 20mins but need to focus on the zone 2. Not trying to break any records. Thx for sharing this.
Wow I So needed to hear this!! I just started training or my first 140.6. I think everyone can use this video to help dial back the intensity of their longer efforts. Thank you so much!! @TriathlonTaren. Absolutely love your content I thought my MAF was 145 this whole time but after using your calculator it is 140!! Explains why I still feel like crap even after Zone 2 easy effort work outs! Mind is blown 🤯
Taren, great video! Got two questions: 1) how many hours per week in zone 2 do you think is enough to see progress? 2) I started serious zone 2 training two months ago. I find that my performance varies a lot. E.g., if I drink coffee right before a run, my heart rate would seem to be higher than without caffeine. I also feel other factors like temperature, wind all play a role. And this makes tracking improvement week over week hard. I am new to endurance training. I used to lift weight. It is much easier to track progress with weight training.
Fantastic video, really helpful. Ive been running for years but always had a high HR. Now Im post menopause and my run speed has dropped off a cliff and I get repeat injuries which stop me training. Im going to commit to doing low HR Running
Proper breathing is the best tip. Steady breathing will lower your HR. When mine gets higher I usually find I'm breathing too slow every 4-5 steps so I increase the breathing to every 3 steps (3 in 3 out) and HR comes down at least 5 bpm.
@@Kelly_Ben Yeah what works for me is just rhythmic breathing. So for you maybe it is 4/4 or 3/3/ or even 2/2. But if you are going TOO slow with breaths your body has to work harder and it seems counter intuitive but breathing faster but still at an even rhythm helps a lot. Going too fast though like 1:1 or something insane will raise HR for sure haha. Experiment. Winter always sucks for me because I can't get solid airflow due to cold air messing with my nose. Spring and fall are ideal. Already looking forward to April.
Very helpful information, Thanks . For over tens years, three Polar watches, two HR monitors and currently a Garmin Fenix6, I have always monitored my training with "time in HR zones" Data Fields. For me, the data confirms that my training in on track and that I am improving with each run. Another useful efficiency metric is Vertical Ratio (%).
From my experience, the thing that “instantly” lowers running HR for beginners is a more controlled way of breathing. The remaining progress comes over a span of time depending on genetics and how you train.
Love the content (and the cave:)! Any chance you would create a video walking through pain cave 101?!? Considering building one from a shipping container and dropping in my backyard ... in Collingwood/Blue Mountain area (almost as cold as your locale)! Thnx
This is a new concept to me; just learned about it a day ago. It allowed me to complete my first 5k in 5 weeks due to a reoccurring calf strain (hadn’t gotten past 2k without re-injury). Thank you!!
I've had this problem for 40+ years. I've run 2 to 3 times per week since I was a teenager (56 now). I didn't realize until recently that EVERY run, from 1 mile to 5K to 10k, has been anaerobic. I'm a life-long weight trainer and I do full-body strength workouts 3-4 times per week. I've been lifting since age 15. I've also run a 4:40 mile in high school, 42-minute 10k at age 19, a 24-minute 5k at age 40, etc. But even at my fittest I would hit max heart rate at anything over about 1/2 mile. Even casual 3-mile runs at 6 mph would be at 175-180-bpm. At age 56 I can crush 40-minute, non-stop, full-body weight workouts, my resting pulse is 52 bpm, and most young lifters can't keep up with me. But I can't run more than 1 lap around a 400-meter track at only 6 mph without gasping for air and clocking 150+ bpm heart rate. I can't run for ANY length of time at my recommended MAF rate of 124. I've simply given up running out of frustration. Since walking gets me to 124 bpm I can't see myself being able to mix any real amount of running into my strolls without going way over aerobic threshold.
I suffer from the exact same thing Joe 😢. It’s slowly getting frustrating. I do my cycling too and I go pretty hard at it, while my avg in a cycling hard effort is around 155-165, when I run , just after my first KM even at 6:00 per Km it just shoots up
@@manashkbaruah I don't run at all anymore except short sprints, but when I do my frequent bike rides my pulse almost never gets over 144, even after climbing long hills. It usually averages about 120 - 130 on a 1-hour hilly ride. When I run sets of 40 and 100-yard sprints it peaks at 140 and goes down to 120 within about a minute.
So much information out there. Where does interval training come into play? Following this method it’s as if intervals do not exist or are not part of running science.
I am not a runner but a cyclist with some hobby triathlon background. After insury and detraining I started at 120Watts after 20min my HR rose above my zone 2 upper limit of 125 bpm. After several month of zone 2 training I do now 185Watt and HR still below 125 after 2.5 hours. Go slow works, but it takes time. 4 times a week 1-3 hours, 90min avg.
I'm so envying you all guys , I'm barely making a 8min/km without my heart going off, and I'm only 39, I feel I'm way way way down , even so I won't stop ... I'm loving it even when it's painfully slow
Just started running again after my Electric Cardioversion, i had fast atrial fibrillation. After 6 walks with a few jogs towards the end, i figured out where my max hr was through how i felt with my breathing and how my legs felt. Started Low Heart Rate Training with 140bpm my ceiling, then recovering back to 100bpm with a walk. Figure this will be a safe way to get my fitness back without messing my heart up again. Great video, confirms that this style is beneficial. No matter how long it takes, im just so happy to be doing a bit of running again instead of just a boring long walk
I listen in the background while busy doing other things and you sound so much like one of my favorite preachers Erwin W. Lutzer of Moody Church in Chicago that it's humorous to hear your voice taking about running. Great video and knowledge. Thanks
I tried running at a low HR for almost a year and it did not work for me. When I was watching the number on my watch tick up and down, it was awkward and uncomfortable. I would arch my back subconsciously to slow myself down. I would stomp like an elephant on the downhills. I let my watch rule over my run. Not good. I recently switched back to RPE and it seems so much better. I am basically incorporating everything you said except I don’t look at my HR. So, what is your opinion on HR vs RPE. FYI the switch cost me 5-10 bpm which puts me up to just under or just over my HR ceiling.
Wow! Thanks for helping to bring the benefits of training with a low heart rate to a larger audience. It's such an intelligent, more worthwhile way of training. Been doing it for years now and have never felt healthier and happier-at 51! My favorite tip: "Be patient!" It's important to devote time to this tip because we know how impatient people get. I only wish you could have delved into the subject of nutrition. It plays such a vital role in decreasing heart rate and overall health. Great stuff, though!
I have seriously tried to keep my heart rate down and after a month of doing it, I must say my speed instead of increasing is decreasing dramatically. At first my hr stabilized after 3 or 4km, and I could jog, later had to wait for 10km to slow it down, and then I just couldn't slow it down anymore, I had to walk (and not even at a brisk pace) without running at all. Last time I was lightly dressed (I left for a run, didn't I) and after an hour of walking I felt so cold that I couldn't feel my arms anymore until elbow. I quit the walking and started running regarless of the heart rate because I needed to get warmer. I returned home extremely sad. There is something exciting about running, there is enjoyment and I just don't find it in slow walks that are simply boring.
Love Your channel and all the information thanks a lot...did. my second run yesterday (4 days ago 6km) 10km... My heart-rate got lower after 6km but still was to high...124-154bpm on bike (old men) 88-128 getting good pace. So I’m 57 and trying to get running back in and later this year swimming...hoping to be at my point (have to loss about 10kg) with around 60... So yes patience is her...and big thanks for all the informative input.
I'm a beginner at this, but been running once a week and recently running 6x a week. Tried running with a ~140bpm and the only way I could keep this frequency would be by walking,not even a jog. I'm gonna try by pace first (using calculator for setting the right pace for easy runs and whatnots), then possibly in the future, when I will actually be able to run with a 75% hr.
Im a 30+ year triathlete and have been fairly successful at all distances except for IM usually missing a Kona Slot but 10 to 15 spots due to blowing up on the run every time. Ive been playing with this low hr stuff for a few weeks on the Tm lately and have had some very satisfying shorter tempo efforts lately. Thanks for the info and we will see how this goes.
Hi. The "triathlontaren.com/hrtraining" calculator is confusing me. Is it set up for Bike rides only perhaps? I only do running and I'm new at all this so please excuse me if I'm a bit slow catching on. - In the calculator in cell 6 "Max HR test result", is that max heart rate for Bike ride only, not for running? Because futher down in cell 11 it says "YOUR THEORECTICAL MAX RUN HR" and that value is actually much higher than my tested max running HR that I filled out in cell 6. Cell 6: 193bpm = Cell 11: 207bpm. Should I just adjust the value in cell 6 until I see my max Running HR in cell 11 or will this put me in the wrong zones? Thank you for otherwise very explanatory and inspiring videos! Edit: I have had another look at the spreadsheet calculator now and it seems the number for the upper limit of zone two never updates. All the other numbers change after putting in MHR but the upper limit of zone two always stay the same...?
I’ve been running for three years and am now 50. The max hr calculator said 135 for me. That HR would be what I get to at a brisk walk! My usual running pace HR is around 160! Are you suggesting I walk rather than run? Because there is no running I can do that keeps my HR that low, even if I belly breathe, run in the cooler time of day, hydrate, sleep, etc.
I think 160 is OK if you are not going on long runs. The longer the run the lower the HR should be. Don't know your running plan but at least 3 runs per week should be ok. One short fast run with breaks pause/walk between "sprints". One long run and if your HR is high on long runs then you should take breaks and walk to bring it down. Third can be recovery run or maybe strength training like walk in the hills or something to make it more versatile. I think that with 160 HR on long runs you will get tired and wont be able to do good training the rest of the week.
Thank you. Yes, on a long run my HR stabilizes around 160 at an 11-12 minute mile pace. I do a long run, a punchy interval run or hill repeats and a short Z2 brick run each week.
FINALLY! someone that is willing to tell athletes that if they want killer endurance overnight....they are in the WRONG sport! No magic wand, no pill no drink mix....just time and consistent dedication. Thank you for the straight up honesty!
I enjoyed your video the other day about improving cycling for beginners with a combination of long slow rides and some brief burst sessions. I was impressed by the blue and also the purple cycle jersey you were wearing during that video. What brand are they?
Man I am back into running for last week after 2015 Injury and your video is great reminded me of old training days, u used Polar rcx5 to check zones, now I don't have it anymore will get some watch or Bluetooth polar hr strap, and thanks for the link about calculator. And nicely said about patiente, I tried rushing 2016 and 2017 both ending with secundary injuries after day or two now I am starting slow 🐢
This dude is great, cos now at age 40 this is the only thing I discovered that might yet be improved in my case. Thumbs up and thanks a lot for these tips which in fact arent new, but I wasnt monitoring my heart rate at all til age 38 which was certainly wrong!
Thank you for this video. I have been training on low HR for quite some time and find it to be effective. I do have a question on how to calculate your max HR. I am 54 years of age and according to my sports watch I can still push my max HR around 200 Bpm (threshold 174 Bpm) Al the calculators give me a max HR of max 170 Bpm. What number should I be working with?
Really enjoying the content as i can really understnd why this is now so important. Started my low Z2 training today. Not as bad as I was expecting! bought your book! great work
Using the spreadsheet with my data, I hit zone 3 walking up hills. Even at my slowest possible run pace (12 minute miles) I'm still predominantly in zone 3
Same but unfortunately you’ll never get a response. No one who advocates for low heart rate training knows what to do about people who can’t actually run at that heart rate.
@@mikemosby8000 The answer is those who advocate zone 2 training, state that if necessary, walk to stay in zone 2. I'm new to endurance training, and can't run and stay in Zone 2. So I walk on a treadmill and make sure my HR stays below 123 bpm. (I'm a 59 year old former thrower/lifter weighing more than 195 lbs.) According to many of the leading endurance experts, keeping in zone 2 is more important to endurance development than pace.
I have the same problem. Or maybe the problem is my polar m400 wich tells me what zone I am in. I visited a website called løplabbet here in norway. They are basically runners who sell customized running shoes and stuff. And according to them my heartrate zones are like this: Zone 1: 106 - 129 Zone2: 129 - 147 Zone 3: 147 - 156 Zone 4: 156 - 165 Zone 5: 165 - max Not sure what to make of this. According to my polar m400 I was in zone 3 after 128.... I have now changed the different hr zones on my polar m400 to theese new zones. Might be a stupid idea, but i want to run/jog, not walk all the time....
Great talk. When I first started the Maffletone method ... it was maddening to have to stop and walk because I was at the zone 2 limit. One thing that I learned is to check your ego at the door and trust the training. The way I saw the max zone 2 HR is like the RPM meter in your car. It's really cool to see the paces increase over time at a given heart rate.
@@cooperharris13 yea it sure did. Just have to be patient with it. It's the same idea as what those old school running guys like Jack Daniels and Arthur Lydiard have been saying about building a large aerobic base.
I'm a relative newbie but thought I'd mention that, as a beginner I found that I was basing my zones off my bike heart rate. Riding my bike at zone 2 is a very different experience than a run at zone two. It took for ever for me to learn that heart rate zones are different for biking and running (and swimming for that matter). I may find a zone two run puts me at 148-152, but biking at the same "zone" is a considerably harder effort, putting me squarely in zone 4, in terms of relative effort. My point is that if you base your running zones on your biking zones, then yes it is incredibly difficult as you will find "running" in zone two is basically a brisk walk. It's not clear when you're a beginner that there is a difference. Someone else with more experience can probably say this better than me. Thanks Teran!
i just keep it in the 80-20 range i do 80% Zone 2 training and 20% tempo training, where i mostly do either progressive runs like 3x4km where each set picks up the pace or 5x1000m with walking receoveries in between and a warmup and cooldown phase. that helped me alot with my heartrate so far. in only 3 months i dropped my average race pace hr from 150 bpm to 137 bpm.
@@livium2514 im on a 10 day training cycle, following the 80-20 rule with one full rest day between cycles. during that period i spend 50% of the time on the bike, 30% running and 20% in the pool. 80-20 means 80% LIT training 20% HIT. for running on a LIT day i would do 10-15km or a maximum of 2 hours of Zone 2 training. HIT day could be a 3x3k or 3x4k run where i progressively pick up the pace where on the last set i could go as high as my 5k pace (95% vo2max) - i also like 5-6x1000m workouts, i start with a 1000m zone 2-3 warmup, then i go 1k really hard 5k pace to 100% vo2max or trying to even go beyond. in between i do 2-3min walking or 5min really slow jog (zone 1-2) - i would do a 10-15min cooldown (zone 1-2) after the sets.
Hello, there's something I don't understand. Imagine you run a lot at a heart rate of 150 bpm. In this hypothetical example, this is a rate you can't sustain, and you get overtraining symptoms and overuse injuries etc. Now imagine that by deep belly breathing you manage to decrease heart rate to let's say 140 bpm. But if everything else stays the same, won't you still get overtrained, as the load on your legs will stay the same.
I’m primarily a runner and I’m trying to train my HR to be lower and this video has been really helpful! I currently run about 35-50 miles a week over 5 days with 1 being a long run and 1 being a speed session. I really want to stick to this but it’s just so much to get my head around! Really happy with the long run and the other 3 being nice and slow but what about the speed session? Thanks!
I’m a long distance half/full marathon runner. I’ve been running for 11 years. I run frequently, especially during training, 4-5 days a week. I’m pretty comfortable on my runs both long and short. My HR shoots up within the first mile of any run, all the way up to my HR ceiling. I run at this HR the entire time, weather it’s 3 miles or 16 miles. Nothing I do has changed it and I’ve tried virtually all of these tips. The weather doesn’t change it, nor does my fatigue level, clothing, etc. I don’t know what you mean by that I risk “over training” at this high HR. Help??
@@rounak_san the type of athletics you do is what matters. If you are constantly training at V02 or Anerobic levels high intensity burst sort of things your body won’t be able to maintain low levels of HR. Over training is when you train literally so much that your body can’t get any benefit from training and I almost guarantee it’s not happening to you. It really only occurs in people who are doing 2-3 a days for 5-6 days a week
I tried the Maffetone method a couple years back and found my running got slower and slower. After 8 months of following this method I gave up as I ran a half marathon so slowly and felt like hell. Curious how this method has worked with people who have huge heart rate zones. I can keep my HR in the 150- 170's for 6-8 hours no problem. Half marathon is 170-180 bpm. A 5k is 180-200 bpm. A fast walk is 120-140 bpm.
Hi friend. Im fit 43 my heart rate supposed to be 137 max but always in my east runs i am like 115 125 Just in hills it might come to 136 does this mean i need to speed up???
![[Part 1] ทารกน้อยถูกทิ้ง👶 หญิงชราเก็บขวดขายเลี้ยงดูเขาจนโต #โลกการละคร](http://i.ytimg.com/vi/nPTDvFCExks/mqdefault.jpg)
1st step: 4:24 - Know your HR ceiling
2nd step: 6:31 - Run a lot (4-5 times a week)
3rd step: 8:42 - Design workouts to lower your HR
Much needed, thanks a lot
yet none of this will bring your hr down instantly
Doing the lords work right here.
Thank you, guess you had to take one for the team working thru the waffle!
@0:40 instantly bring that heartrate down
@13:40 expect it to take a long time...
🤔 Thanks for managing expectations
Well said Taren, many valid points. Great call out also about being patient, spot on. Patience and consistency in training, enough sleep, limiting stress, proper nutrition and the right mindset (leaving ego at the door), are all key. From personal experience, three other things that help keep HR lower on your runs:
1 = running without music, I've experience a difference of 5 to 8 beats while running aerobic on a track. Allows you to get your breathing, cadence and mind more in sync. All about running relaxed and in control.
2 = paying attention to your running form. Slight lean forward using gravity almost as a controlled fall forward. Also, using your arms well to improve running efficiency can make a difference.
3 = find some elevation profiles and use them to your advantage. Slowly jog (or even walk) up a long not too steep hill, turn around and run comfortable fast aerobic down.
You made great points as well about the training volume and frequency. Lowering your running intensity surely helps to increase training frequency and volume without the added wear on their bodies.
Thanks for this video!
If I don't have music, I don't run. Simple as that. Running is boring.
@@davidferrick Have you tried running to audio book when training zone 2?
Hi Floris! Thanks for these additional tips. I follow your channel and podcast since I began running a few months ago, but took MAF training just about a two months ago (did today my third MAF test). I have one big question. Is MAF training appropriate for absolute beginners (overweight, unfit people?
When I did couch to 5k I could easily run 6min/k from the fifth week. As soon as I started MAF I had to drop to 10.5min/km; If I walk at 8min/km my HR drops too low. In my MAF tests (with a warm-up between 15 and 20 min) my pace is almost the same all the time, sometimes higher in the last km. My pace is almost the same despite having lost 8kg of weight (I'm still overweight at 91kg; I'm 183cm tall).
Maybe I need to build some minimum muscles and technique at a less shuffling speed (e.g. 8min/km) before resuming MAF?
Any advice from people here will be much appreciated.
Manuel Torres Sahli you should go to Floris’s own channels with questions for him.
@@partyguinness many thanks, already did ;)
1 run below threshold. 2 Run often. 3 run below threshold, in the morning, deep breathing, smooth cadence, frequent short runs, be patient.
"It's not who goes the fastest but who slows down the least" GOLD!
it's a Brett "Sutto" Sutton quote
That might be correct, though I feel a lot of people have said it. Chris Hauth told Rich Roll that years ago, and people were then crediting rich for the quote!
tried this methods already..
1. frequent run. im able to run my easy run below 150bpm after 14 months.
2. belly breathing technique works for me.
3. please take note that all person is different. some will take few months, some will take years.
i stopped run for 6 weeks now and now im starting at zero again.
know your body, and trust the process!.
slow progress is still progress!!
I started zone 2 training about a month ago as per your advice in a vlog (or twoish) My pace went from 17:17 to a 15:40. I’m a heavier athlete and haven’t had progress like this in a very long time. Joined team trainiac last night
When I introduced you have to run slow to get fast my running group didn't buy into it - since then some got injured and no longer run others are completely wiped out after a race - me and my friend who embraced HR running - actually did get faster and when we finish a race it seems like we didn't run at all - our recovery is almost instant
I swam slow for a year and improved my place from 75/100 to 35/100. Now, if I can just do that on my bike and run...
If you're not tired after a race, you could've been going much faster
AyoJayArr true but we ran a marathon we could have easily put another 15 km before feeling tired for a total of 57.2 km
Starts at 4:24
Actually, lots of great info. for the vast majority of newbie and advanced-beginner triathletes all the way through....
Thanks!
I switched off at 3.30 😂
adamsosa your attention span is super low try raising it cause if you keep having this attention span then no one will really like you cause you won’t wait and listen
Thx
1 Step System: Run at lower power level (pace and slope). The best way to the accomplish this is forget all the apps and devices that are continuously trying to rate your workout vs your all time best, KOM, etc etc. Set your phone/watch screen to show you ONLY heart rate and run at the lower end of your training zone for that workout. All the other factors mentioned in the video and comments are factors for HR, but significantly less relevant than your pace and slope you're running in your workout in the moment. Think of your workout as Duration x HR not "how far did you go"
This video couldn't have come at a more perfect time. I already knew all this information but it's a good reminder to slow it down since I'm getting back into running after an injury and patience is the key to not feeling disheartened as I run a 10 minute mile pace in zone 2. 😭😭😭
Geez your fast , I run a 12 minute mile pace , shuffle .
I'm at 16 min.
Says in video: "Quick-fixes dont exist"
The title of the video is: "INSTANTLY BRING YOUR HEART RATE DOWN..."
Hmmm
CLICKBAIT CAUSES HIGHER VIEWERSHIP.... HMMMMM
The algorithm loves click bait titles. It sucks for youtubers who hate click bait titles have to use them to make sure they still get views
My zone 2 is walking !
Mine is sleeping!!
Mine is too (right now). Going to incorporate nose breathing to see if at light jog I can keep rate in check.
Same, I came back to (more serious) running after finishing my studies and my fitness level was not as good as it used to be. I can recommend nordic walking (in nature, preferably with small hills here and there) as a great zone 2 workout! Nordic walking also gives your hands more work to do than regular walking.
Follow up comment. Been doing lots of z2 training via trainingpeaks 8020 program and I'm already able to slow jog and stay in z2. I was even able to "run" for an hour straight the other day, something I've never been able to do!
@@JorgeSegarra what did you do for zone 2 training while running HR was too high?
Very accurate. Exactly what I've learned from triathlon coaches. We don't use the maffetone method but Z1/Z2 runs by Heart rate and not pace. Z3 and above are by pace.
My long-running (6 to 12 miles) pace is 9:30-9:45 per mile. I am not a triathlete, but I run every other day and bike about 5 days a week. I am also 72 years old and trying to get my 10 k back under 50 minutes. When I was 18, I ran 4;24 for the mile and about 55 for 10 miles, so I have slowed down a lot. I find that running every other day is a good way to keep from overtraining. Doing hill repeats at 5 k pace for 2 minutes is a good way to build strength and speed and to avoid injury.
Been following you for years Taren and have to say that this video has to be one of my favourite of all!!! Great job!
This right here is probably the BEST and most HONEST advice you will ever get on improving your running pace.
I can tell you're a Phil Maffetone disciple! I found Phil Maffetone back in 1993 when I purchased my first cardio monitor (Cardiosport Hellcat). I thought it best to read his book 'The high performance heart'. 27 years later, I'm now using a Garmin Fenix 6x pro and still reading his book on endurance training! This man's knowledge has kept me training safely for almost 30 years!
Good to see you're spreading the word on the importance of building a solid aerobic base! Best wishes from Blighty✌️
5 weeks to go before my first 110 miler . 15 minutes watching this have probably just prevented me from getting injured . Long runs at ZONE 2 all the way woohoooooo . Thanks pal 👍🏼
answers start at 4:20
Nice
This is what I've been trying to work on--a new me. I used to run way too hard. Subscribed to the belief that if you weren't uncomfortable you weren't running. So many tendonitis injuries. I started low HR running, but my past had already caught up and I had already been fighting an IT band issue for almost a year at that pimt, on a December, when I decided to go low HR. But some where a month down the road the IT band just got way too bad. So? I stopped for a month--a hard month. I came back stronger than ever, still some slight a pain, but mostly great. I was running 9:40 min/ mile pace at 142bpm... better than I was doing a month before that, inured. But? 1 month wasn't enough and I noticed it was creeping back. Now I'm back to vicariously living through these videos.
Hi. My name is Paula and was born in Portugal but last 7 months living in Mexico... Well, I have a deeply apreciation of your videos, consistence and way to achieve all public interested in Tri or running. Most of all your sincerity and hability to be clear and use terms for us "simple" people could understand what we are going on to. I´m 45, 3 times colon cancer survive 2 DNF IM70.3 and 1 time finisher IM 70.3 Cascais - Portugal. But I have to confess that I love "what problably should be white fur dog hair" on your hudies!!!!!
Thank you Taren! 😉 I Felt that If I was not quick within months and if my HR wasn't low I was a bad runner. AND YOUR VIDEOS Showed me the right way 💪. AFTER Months of training I lowered my HR and I didn't get injured, that's the best part. 💜
I haven’t tried this zone 2 training in my running yet. Only been running for about 4 months now. So 3 months seem like no time at all for me to give it a try to see results. I have built up to running 3 to 5 mile three times a week. I do jump rope twice a week on none ruining days for a minute with 15 to 30 seconds rest to get heart rate down for about 40 mins to help with low aerobic. The jump rope has improve my running and endurance and helped to keep my legs from getting so tried during a run. I also have added running up 20 flights of stairs and 100 air squats once a week to help build the muscles in my legs for hill running. I no longer fear running hill after a few months.
I will start trying to add this zone 2 into my runs. Thanks for the video great information for someone new to running and wanting to improve.
Dude, been a minute since I've been here, but YOU'RE CRUSHING IT! Keep it going man!
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@@ankitrana6591 ppppp0
@@ankitrana6591 you will be
O la
@@ankitrana6591 🌐😘😘😡😡😡😡😋🎂🎂🎂🌎🌏😱🌍🤩❤❤😕😲😲🏤🤩
Helpful video and thanks for sharing this. Sorry but as a life long runner and coach ( 40 + years) I have to add that just running does not fix your form. If that was the case elite runners would not do form drills every day. Kinda like, reading a lot improves your writing, but if you combine this with basic grammatical rules you can improve your writing even more. Poor form results eventually in injury. You can improve your form and your body will develop your own unique correct form. Videotape yourself running and then go to TH-cam university and learn about correct form. I did this 6 years ago when in my early 50's plantar fasciitis crippled me. ( I have run 25+ miles a week since the '80s) Slowly I changed my form, developed a routine, and plantar fasciitis slowly went away.
I've read and saw a lot about training for my ultra in the future... did some quick fixes that end up in injuries... now I have a coach, and that's absolutely a BIG TIP for everyone who starts in endurence sports................And so, in the end:: you're video is absolutely a GREAT summerize, starting point and reminder for every athlete in endurance sports! It's the BEST! Thanks Taren!!
I could not agree more! I’m pro running. Zone 2 80%of the time. 20% hard so yes the 80/20 & maff (zone 2 ceiling and my maffetone ceiling are the same). You have to retrain your body to be able to do zone 2 running. We have conditioned ourselves to run at a higher, harder pace. Run easy, get a better aerobic endurance base = gains on pace over a period of time. Providing training base supports it 😉
@08:39 he starts finally talking about how to bring the heart rate down
You're misrepresenting the importance of heartrate. 2 beats, that is easily the normal cardiac drift you will see in an hours run at constant intensity. Also being so concerned with it, makes you a slave of your watch. Constantly checking it.
There's an easier 1 step way for running easy at low heart rate: either chat with a friend, or seal your lips... Keeping your mouth shut and breathing in and out through the nose will force you to stay well under the first ventilatory threshold, and in the right zone. And it adapts along with your improvements, unlike a heartrate calculation.
I do agree that you shouldn't actively try to change your running form (unless you race no more than 400m or maybe a mile). But you have to provide your body and neural system with options to incorporate better patterns in your form. So do form drills and have 1 fast interval session in the week. Not to build VO2max (that hardly changes) but running fast sometimes will make you more efficient. 2 runs a week is a bare minimum, enough to maintain a base level. Intervals and a long run. And add in extra 30-40 minute nosebreathing runs, if you want to improve.
Kudos for the deep breath tips. 👍
Fantastic logical thinking. Going to put this in to practice.
Focusing on 100% nose breathing really helps keep my HR in check especially when it is hot.
great idea. like the nose breathing tip. or sealing lips.
Yup. Nose breathing is a great tip.
Yep, it works for me
According to MAF method, my max HR is 140 BPM. During my first time, took me 1 hour and 40 minutes to finish 10 KM. I run using this method 2-3 times per week. After few months, at similar HR (effort), my pace is getting faster. From Pace 9 to Pace 7 at similar effort (Zone 2). The good thing about this method, less stress on my body and after one day rest, I can run again without sore muscles. Run frequently. Be patient. The result will come.
Thank you
Thank you so much, this has helped me so so so much. Can’t tell you enough how I love this vid
please where is the calculator? The page does not exist anymore and I can not find it on your new page...
Im training for a Sprint Tri. My running is the weakest. I can handle a slow jog now for 20mins but need to focus on the zone 2. Not trying to break any records. Thx for sharing this.
Wow I So needed to hear this!! I just started training or my first 140.6. I think everyone can use this video to help dial back the intensity of their longer efforts. Thank you so much!! @TriathlonTaren. Absolutely love your content I thought my MAF was 145 this whole time but after using your calculator it is 140!! Explains why I still feel like crap even after Zone 2 easy effort work outs! Mind is blown 🤯
Taren, great video! Got two questions: 1) how many hours per week in zone 2 do you think is enough to see progress? 2) I started serious zone 2 training two months ago. I find that my performance varies a lot. E.g., if I drink coffee right before a run, my heart rate would seem to be higher than without caffeine. I also feel other factors like temperature, wind all play a role. And this makes tracking improvement week over week hard. I am new to endurance training. I used to lift weight. It is much easier to track progress with weight training.
Been doing this for 8 months… got tested in a lab. HR only went down about 5-10 pts 😣. And I’m not overweight… extra tips, anyone?
Taren, You are back on my TH-cam feed. Thank you, you are doing great job!
Thanks to you , Taren, for going all out and sharing your hard-earned knowledge with us. You are a cool guy!
Fantastic video, really helpful.
Ive been running for years but always had a high HR. Now Im post menopause and my run speed has dropped off a cliff and I get repeat injuries which stop me training.
Im going to commit to doing low HR Running
Thanks, makes sense to me, just gave it a try, 3.5miles avg 135bpm, a bit over 10min pace
Proper breathing is the best tip. Steady breathing will lower your HR. When mine gets higher I usually find I'm breathing too slow every 4-5 steps so I increase the breathing to every 3 steps (3 in 3 out) and HR comes down at least 5 bpm.
Wait, what!? I've been struggling with hr lately, and focusing on 4/4. It never occurred to me to try shorter breaths! Thanks!
@@Kelly_Ben Yeah what works for me is just rhythmic breathing. So for you maybe it is 4/4 or 3/3/ or even 2/2. But if you are going TOO slow with breaths your body has to work harder and it seems counter intuitive but breathing faster but still at an even rhythm helps a lot. Going too fast though like 1:1 or something insane will raise HR for sure haha. Experiment. Winter always sucks for me because I can't get solid airflow due to cold air messing with my nose. Spring and fall are ideal. Already looking forward to April.
Idk I pretty much always train at zone 5. Even just doing fairly light running I end up at zone 5 pretty fast.
@Jarrod is poor or less sleep a factor and diet
@Jarrod oh
Very helpful information, Thanks . For over tens years, three Polar watches, two HR monitors and currently a Garmin Fenix6, I have always monitored my training with "time in HR zones" Data Fields. For me, the data confirms that my training in on track and that I am improving with each run. Another useful efficiency metric is Vertical Ratio (%).
From my experience, the thing that “instantly” lowers running HR for beginners is a more controlled way of breathing. The remaining progress comes over a span of time depending on genetics and how you train.
Exactly. Controlled deep rhythmic breathing is the best tip when people want to go a bit faster than a shuffle but stay in proper HR zone.
Not sure if there is science. HIIT exercise will reduce HR and increased salt will also help. Read the book Salt fix for better support.
I was helping out a beginner run group a while back, the strange looks I got when I told a few the first thing you need to learn is how to breathe....
th-cam.com/video/ddUG6Uusz-M/w-d-xo.html
Love the content (and the cave:)! Any chance you would create a video walking through pain cave 101?!? Considering building one from a shipping container and dropping in my backyard ... in Collingwood/Blue Mountain area (almost as cold as your locale)! Thnx
double breath inhale often works for me to control my breathing
I absolutely LOVE winter runs....especially when the temps are in the 20s!
This is a new concept to me; just learned about it a day ago. It allowed me to complete my first 5k in 5 weeks due to a reoccurring calf strain (hadn’t gotten past 2k without re-injury). Thank you!!
I've had this problem for 40+ years. I've run 2 to 3 times per week since I was a teenager (56 now). I didn't realize until recently that EVERY run, from 1 mile to 5K to 10k, has been anaerobic. I'm a life-long weight trainer and I do full-body strength workouts 3-4 times per week. I've been lifting since age 15. I've also run a 4:40 mile in high school, 42-minute 10k at age 19, a 24-minute 5k at age 40, etc. But even at my fittest I would hit max heart rate at anything over about 1/2 mile. Even casual 3-mile runs at 6 mph would be at 175-180-bpm. At age 56 I can crush 40-minute, non-stop, full-body weight workouts, my resting pulse is 52 bpm, and most young lifters can't keep up with me. But I can't run more than 1 lap around a 400-meter track at only 6 mph without gasping for air and clocking 150+ bpm heart rate. I can't run for ANY length of time at my recommended MAF rate of 124. I've simply given up running out of frustration. Since walking gets me to 124 bpm I can't see myself being able to mix any real amount of running into my strolls without going way over aerobic threshold.
I suffer from the exact same thing Joe 😢. It’s slowly getting frustrating. I do my cycling too and I go pretty hard at it, while my avg in a cycling hard effort is around 155-165, when I run , just after my first KM even at 6:00 per Km it just shoots up
@@manashkbaruah I don't run at all anymore except short sprints, but when I do my frequent bike rides my pulse almost never gets over 144, even after climbing long hills. It usually averages about 120 - 130 on a 1-hour hilly ride. When I run sets of 40 and 100-yard sprints it peaks at 140 and goes down to 120 within about a minute.
how to instantly bring your heart rate down? BE PATIENT. thank you.
So much information out there. Where does interval training come into play? Following this method it’s as if intervals do not exist or are not part of running science.
I am not a runner but a cyclist with some hobby triathlon background. After insury and detraining I started at 120Watts after 20min my HR rose above my zone 2 upper limit of 125 bpm.
After several month of zone 2 training I do now 185Watt and HR still below 125 after 2.5 hours. Go slow works, but it takes time. 4 times a week 1-3 hours, 90min avg.
I'm so envying you all guys , I'm barely making a 8min/km without my heart going off, and I'm only 39, I feel I'm way way way down , even so I won't stop ... I'm loving it even when it's painfully slow
Just started running again after my Electric Cardioversion, i had fast atrial fibrillation.
After 6 walks with a few jogs towards the end, i figured out where my max hr was through how i felt with my breathing and how my legs felt.
Started Low Heart Rate Training with 140bpm my ceiling, then recovering back to 100bpm with a walk.
Figure this will be a safe way to get my fitness back without messing my heart up again.
Great video, confirms that this style is beneficial. No matter how long it takes, im just so happy to be doing a bit of running again instead of just a boring long walk
I listen in the background while busy doing other things and you sound so much like one of my favorite preachers Erwin W. Lutzer of Moody Church in Chicago that it's humorous to hear your voice taking about running. Great video and knowledge. Thanks
I tried running at a low HR for almost a year and it did not work for me. When I was watching the number on my watch tick up and down, it was awkward and uncomfortable. I would arch my back subconsciously to slow myself down. I would stomp like an elephant on the downhills. I let my watch rule over my run. Not good. I recently switched back to RPE and it seems so much better. I am basically incorporating everything you said except I don’t look at my HR. So, what is your opinion on HR vs RPE. FYI the switch cost me 5-10 bpm which puts me up to just under or just over my HR ceiling.
Wow! Thanks for helping to bring the benefits of training with a low heart rate to a larger audience. It's such an intelligent, more worthwhile way of training. Been doing it for years now and have never felt healthier and happier-at 51! My favorite tip: "Be patient!" It's important to devote time to this tip because we know how impatient people get. I only wish you could have delved into the subject of nutrition. It plays such a vital role in decreasing heart rate and overall health. Great stuff, though!
Wow- tips at the end are SUPER helpful. I'm only a runner at this point, just started low HR training about 3 weeks ago.
I have seriously tried to keep my heart rate down and after a month of doing it, I must say my speed instead of increasing is decreasing dramatically. At first my hr stabilized after 3 or 4km, and I could jog, later had to wait for 10km to slow it down, and then I just couldn't slow it down anymore, I had to walk (and not even at a brisk pace) without running at all. Last time I was lightly dressed (I left for a run, didn't I) and after an hour of walking I felt so cold that I couldn't feel my arms anymore until elbow. I quit the walking and started running regarless of the heart rate because I needed to get warmer. I returned home extremely sad. There is something exciting about running, there is enjoyment and I just don't find it in slow walks that are simply boring.
Love Your channel and all the information thanks a lot...did. my second run yesterday (4 days ago 6km) 10km...
My heart-rate got lower after 6km but still was to high...124-154bpm on bike (old men) 88-128 getting good pace.
So I’m 57 and trying to get running back in and later this year swimming...hoping to be at my point (have to loss about 10kg) with around 60...
So yes patience is her...and big thanks for all the informative input.
Cant find your website man.
I'm a beginner at this, but been running once a week and recently running 6x a week. Tried running with a ~140bpm and the only way I could keep this frequency would be by walking,not even a jog. I'm gonna try by pace first (using calculator for setting the right pace for easy runs and whatnots), then possibly in the future, when I will actually be able to run with a 75% hr.
struggleing since years with a much too high hr...ill go for this methode now. thanks for that advice!
Some good and real advice we are not all advanced runners. Keeping it real thanks
Im a 30+ year triathlete and have been fairly successful at all distances except for IM usually missing a Kona Slot but 10 to 15 spots due to blowing up on the run every time. Ive been playing with this low hr stuff for a few weeks on the Tm lately and have had some very satisfying shorter tempo efforts lately. Thanks for the info and we will see how this goes.
Hi. The "triathlontaren.com/hrtraining" calculator is confusing me. Is it set up for Bike rides only perhaps?
I only do running and I'm new at all this so please excuse me if I'm a bit slow catching on.
- In the calculator in cell 6 "Max HR test result", is that max heart rate for Bike ride only, not for running? Because futher down in cell 11 it says "YOUR THEORECTICAL MAX RUN HR" and that value is actually much higher than my tested max running HR that I filled out in cell 6. Cell 6: 193bpm = Cell 11: 207bpm.
Should I just adjust the value in cell 6 until I see my max Running HR in cell 11 or will this put me in the wrong zones? Thank you for otherwise very explanatory and inspiring videos!
Edit: I have had another look at the spreadsheet calculator now and it seems the number for the upper limit of zone two never updates. All the other numbers change after putting in MHR but the upper limit of zone two always stay the same...?
I love to hear really, practical and solid advice.. Really appreciate your videos. Extra cool that you are a Winnipegger.
I’ve been running for three years and am now 50. The max hr calculator said 135 for me. That HR would be what I get to at a brisk walk! My usual running pace HR is around 160! Are you suggesting I walk rather than run? Because there is no running I can do that keeps my HR that low, even if I belly breathe, run in the cooler time of day, hydrate, sleep, etc.
I think 160 is OK if you are not going on long runs. The longer the run the lower the HR should be.
Don't know your running plan but at least 3 runs per week should be ok. One short fast run with breaks pause/walk between "sprints". One long run and if your HR is high on long runs then you should take breaks and walk to bring it down. Third can be recovery run or maybe strength training like walk in the hills or something to make it more versatile.
I think that with 160 HR on long runs you will get tired and wont be able to do good training the rest of the week.
Thank you. Yes, on a long run my HR stabilizes around 160 at an 11-12 minute mile pace. I do a long run, a punchy interval run or hill repeats and a short Z2 brick run each week.
FINALLY! someone that is willing to tell athletes that if they want killer endurance overnight....they are in the WRONG sport! No magic wand, no pill no drink mix....just time and consistent dedication. Thank you for the straight up honesty!
I enjoyed your video the other day about improving cycling for beginners with a combination of long slow rides and some brief burst sessions. I was impressed by the blue and also the purple cycle jersey you were wearing during that video. What brand are they?
I just want to say I love all these videos❤ ty
This all looks so much easier than it actually is!! All makes sense though, great vid 🙏
Cold actually raises my heart rate! I've noticed that since I bought this watch I have and I am out exercising.
Loving your videos, thanks bro! I am giving low heart rate zone a try as a beginner - first run was today - thanks for your help!
Thanks for the talk, lots of food for thought. My long runs sit in zone 3. It definitely makes sense sitting in zone 2.
I really liked that part about "there is no quick fix", it could not be more true
Very helpful video. Great explanation and knowledgeable presenter!
Man I am back into running for last week after 2015 Injury and your video is great reminded me of old training days, u used Polar rcx5 to check zones, now I don't have it anymore will get some watch or Bluetooth polar hr strap, and thanks for the link about calculator. And nicely said about patiente, I tried rushing 2016 and 2017 both ending with secundary injuries after day or two now I am starting slow 🐢
Sorry brother, but the calculator doesnt work.... Just fixed numbers... I have an iPad. Could you help me out?
Sincerely, Norman
This dude is great, cos now at age 40 this is the only thing I discovered that might yet be improved in my case. Thumbs up and thanks a lot for these tips which in fact arent new, but I wasnt monitoring my heart rate at all til age 38 which was certainly wrong!
Thank you for this video. I have been training on low HR for quite some time and find it to be effective. I do have a question on how to calculate your max HR. I am 54 years of age and according to my sports watch I can still push my max HR around 200 Bpm (threshold 174 Bpm) Al the calculators give me a max HR of max 170 Bpm. What number should I be working with?
its usually 200 - your age. that is your max heart rate
so that’ll add up to 166bpm. that is your theoretical max heart rate
Really enjoying the content as i can really understnd why this is now so important. Started my low Z2 training today. Not as bad as I was expecting! bought your book! great work
to get a better idea of what your top of zone 2 or AeT is to do a drift test as described in Uphill Athlete.
I needed to hear this video and it is very important advise about training. Thanks for posting and keep it up!
On Sundays (usually), I do my long recovery run using my HR monitor. I try and cruise between 60 - 70% MaxHR. It's so slow but I know the benefits.
Using the spreadsheet with my data, I hit zone 3 walking up hills. Even at my slowest possible run pace (12 minute miles) I'm still predominantly in zone 3
I’m in the same boat
Same. I'm well into zone 3 before I'm even warmed up. I'm basically walking to try to keep it down to zone 2.
Same but unfortunately you’ll never get a response. No one who advocates for low heart rate training knows what to do about people who can’t actually run at that heart rate.
@@mikemosby8000 The answer is those who advocate zone 2 training, state that if necessary, walk to stay in zone 2. I'm new to endurance training, and can't run and stay in Zone 2. So I walk on a treadmill and make sure my HR stays below 123 bpm. (I'm a 59 year old former thrower/lifter weighing more than 195 lbs.) According to many of the leading endurance experts, keeping in zone 2 is more important to endurance development than pace.
I have the same problem. Or maybe the problem is my polar m400 wich tells me what zone I am in. I visited a website called løplabbet here in norway. They are basically runners who sell customized running shoes and stuff. And according to them my heartrate zones are like this:
Zone 1: 106 - 129
Zone2: 129 - 147
Zone 3: 147 - 156
Zone 4: 156 - 165
Zone 5: 165 - max
Not sure what to make of this. According to my polar m400 I was in zone 3 after 128.... I have now changed the different hr zones on my polar m400 to theese new zones. Might be a stupid idea, but i want to run/jog, not walk all the time....
Great talk. When I first started the Maffletone method ... it was maddening to have to stop and walk because I was at the zone 2 limit. One thing that I learned is to check your ego at the door and trust the training. The way I saw the max zone 2 HR is like the RPM meter in your car. It's really cool to see the paces increase over time at a given heart rate.
And it worked?
@@cooperharris13 yea it sure did. Just have to be patient with it. It's the same idea as what those old school running guys like Jack Daniels and Arthur Lydiard have been saying about building a large aerobic base.
Thank you for this, especially the last comment. Have to be patient and not give up!
I'm a relative newbie but thought I'd mention that, as a beginner I found that I was basing my zones off my bike heart rate. Riding my bike at zone 2 is a very different experience than a run at zone two. It took for ever for me to learn that heart rate zones are different for biking and running (and swimming for that matter). I may find a zone two run puts me at 148-152, but biking at the same "zone" is a considerably harder effort, putting me squarely in zone 4, in terms of relative effort.
My point is that if you base your running zones on your biking zones, then yes it is incredibly difficult as you will find "running" in zone two is basically a brisk walk. It's not clear when you're a beginner that there is a difference. Someone else with more experience can probably say this better than me.
Thanks Teran!
i just keep it in the 80-20 range i do 80% Zone 2 training and 20% tempo training, where i mostly do either progressive runs like 3x4km where each set picks up the pace or 5x1000m with walking receoveries in between and a warmup and cooldown phase. that helped me alot with my heartrate so far. in only 3 months i dropped my average race pace hr from 150 bpm to 137 bpm.
Stefan can you send me or post your actual training schedule weekly, I’d like to drop down my heart rate as well. aqualitydev@aol.com
@@livium2514 im on a 10 day training cycle, following the 80-20 rule with one full rest day between cycles. during that period i spend 50% of the time on the bike, 30% running and 20% in the pool. 80-20 means 80% LIT training 20% HIT. for running on a LIT day i would do 10-15km or a maximum of 2 hours of Zone 2 training. HIT day could be a 3x3k or 3x4k run where i progressively pick up the pace where on the last set i could go as high as my 5k pace (95% vo2max) - i also like 5-6x1000m workouts, i start with a 1000m zone 2-3 warmup, then i go 1k really hard 5k pace to 100% vo2max or trying to even go beyond. in between i do 2-3min walking or 5min really slow jog (zone 1-2) - i would do a 10-15min cooldown (zone 1-2) after the sets.
Thanks for this useful information ! I am new to running and this is good to know
The most useful video I've seen in a long time, including the comments below. Tnx everyone.
Hello, there's something I don't understand. Imagine you run a lot at a heart rate of 150 bpm. In this hypothetical example, this is a rate you can't sustain, and you get overtraining symptoms and overuse injuries etc. Now imagine that by deep belly breathing you manage to decrease heart rate to let's say 140 bpm. But if everything else stays the same, won't you still get overtrained, as the load on your legs will stay the same.
What a great video. I gonna break this down in a video! 🔥🔥🔥
Best way to bring down your heart rate while running is stopping and lying down with a cold drink
The pro advice is always in the comments
I’m primarily a runner and I’m trying to train my HR to be lower and this video has been really helpful! I currently run about 35-50 miles a week over 5 days with 1 being a long run and 1 being a speed session. I really want to stick to this but it’s just so much to get my head around! Really happy with the long run and the other 3 being nice and slow but what about the speed session? Thanks!
I’m a long distance half/full marathon runner. I’ve been running for 11 years. I run frequently, especially during training, 4-5 days a week. I’m pretty comfortable on my runs both long and short. My HR shoots up within the first mile of any run, all the way up to my HR ceiling. I run at this HR the entire time, weather it’s 3 miles or 16 miles. Nothing I do has changed it and I’ve tried virtually all of these tips. The weather doesn’t change it, nor does my fatigue level, clothing, etc. I don’t know what you mean by that I risk “over training” at this high HR. Help??
Me too i think it’s our weight. Just moving this weight takes a lot of work. I’m 5foot 4inches at 210 and I run about 16 miles a week
@@bev8200 same with my heartrate. I’m 24 and 5’9”. Been pretty physically active for the last few years. 🥲
@@rounak_san the type of athletics you do is what matters. If you are constantly training at V02 or Anerobic levels high intensity burst sort of things your body won’t be able to maintain low levels of HR. Over training is when you train literally so much that your body can’t get any benefit from training and I almost guarantee it’s not happening to you. It really only occurs in people who are doing 2-3 a days for 5-6 days a week
Great video ,your content just keeps getting better !
I tried the Maffetone method a couple years back and found my running got slower and slower. After 8 months of following this method I gave up as I ran a half marathon so slowly and felt like hell. Curious how this method has worked with people who have huge heart rate zones. I can keep my HR in the 150- 170's for 6-8 hours no problem. Half marathon is 170-180 bpm. A 5k is 180-200 bpm. A fast walk is 120-140 bpm.
Hi friend. Im fit 43 my heart rate supposed to be 137 max but always in my east runs i am like 115 125 Just in hills it might come to 136 does this mean i need to speed up???