Thank you. Very clear. I just run and I don't pressure myself with heart rate monitoring. I only take it easy when I feel it's almost difficult to say 2 - 3 words.
Great video. I really like your Training Intensity Spectrum. Before I downloaded it and started following it, I was going on Zone 2 runs that were supposed to be conversational.However, Joe Friel says that this Zone 2 should be 147 bpm to 157 bpm. I found that this was too fast to have a conversation in. Your Intensity Spectrum sheet helped me keep my sanity and keepiing me from overtraining. Thanks!
Good to hear your opinion about this 220 minus age formula to calculate the max. HR. I'm 59 years old and my max HR is around 194. I think this says it all.
Very informative video. I think you make some very valid points. I trained for my first half marathon using adidas website. I liked that I could change my zones based on what I was performing. Have you ever done a video on the gear you use like watches, heart rate monitors, etc?
Sage, thank you for the training zone review! Given that the holidays are upon us and travel/family obligations will break up the training schedule, what are some good ways to maximize training ahead of 3-4 day breaks from running? Thank you
Great talk. I like how you divide the zones and put emphasis on focus on goals. When I was new to running, I was so confused by different zone systems. One thing I've noticed myself is that it is really important to get a feel for when you are at about your anerobic threshold, when you start breathing harder. It is here where your most important physiological transition point is.
Cool video. I was just thinking about heart rates the other day and how they relate to fitness level. I wonder if there is any kind of calculator similar to the McMillan where you can plug in various heart rates for paces run for a given distance and it can estimate the trend to tell you what heart rate you can expect at different paces. I know heart rate is not always the best indicator but would still be neat if something that complex could be simplified.
It's starting to snow in my area, and this is my first year running. I want to continue running through the winter. Do you have any tips for how to dress on cold days or any general tips for running the the snow?
Hi Sage, everytime I try an easy run two things happen: 1) My HRM alerts me that I'm going too fast, (if i went any slower I'd be walking). I don't think its a fitness thing as I'm at 42minute 10k'er. 2) When I go too slow, my form and technique goes out the window. I find it impossible to run with good form slowly. The two don't seem possible. Maybe you could do a video or talk on how to run at an easy pace while maintaining good form??
When you're going slower you still need to have a high cadence, around 180 steps per minute. That usually helps all of my form issues when going on slow runs. Going slower shouldn't mean you take less steps, you should simply push off with less power. This ensures the same technique (for the most part) regardless of speed.
Your heart rate can vary drastically day to day depending on your stress and recovery levels. I have the same problem as you sometimes on my slow runs. I'll be running a pace where I'm barely breathing but my heart rate is creeping past 80% max. Some days any activity will spike your heart rate despite the low physical effort you're exerting. I don't think it's necessary to slow down unless you're feeling more tired than normal.
The issue I had was I was always working too hard on my recovery days of running; I found this out when I put on the monitor; So, if I had to walk on my recovery days to keep my HR down, I walked, period. And I got faster with my 5K and 10K paces. -- Point being, these recovery runs felt easy in my brain before I got the monitor but the runs were hard according to my HR... You will always be limited IF you do not allow your body to recovery... So if your HR is too high on a recovery day, walk if needed to keep from over-working your body.
Great video :) Suggestion for another training talk topic: how to structure a base building phase before starting another traning cycle. Do you recomned only easy running or is there more to it?
Hi coach, I want to ask. How I can get spesific HR number based on Intensity Spectrum? since we can't get the exact number max HR. In my case, based on formula, mine should be 190 but my highest HR recorded was 215. And also how I know the correct target pace for each type workout (easy run, marathon pace, tempo, lactate acid treshold run, interval, etc)? In my country we used metric system (minutes per kilometer) so it's little bit confusing for me when you talk about pace in minutes per mile. So sorry if my question was too basic or maybe you already talk about it in your video. If you already talk about my question on video, it will be great to know the video link. Best regards from Indonesia, -Deny-
Sage, I got sick and my velocity dropped by 30-40 seconds/kilometer in only 4 days of resting. How do I get it back up and how did it even drop so drastically? It's been a few weeks since then.
Sage and fellow runner. I've had a good 10k and 21k time but this previous month Its like I'm always Hyperventilating. I'm having a hard time to breath while running. any advice what should I do?
How to reach maximum heart rate if I want to test it out? I tried sprinting all the way until I get to it but I can't. I couldn't hold the sprint for very long and in the end my heart rate was still at zone 2. Also, how to train with pace? Is it first to set your goal pace and train with that?
Sage, are you aware you can adjust the HR Zones that Strava uses for its Heart Rate Zone analysis page. The HR's ts using to define your zones are, as you say, are way off. You have full control over these numbers, though, and can define them to be whatever you want. In Strava, go to your Settings, then My Performance, and there in the Heart Rate Zone area (near the top) click on the "Custom Heart Rate Zones" selection. From there use the sliders to adjust the zone ranges to be whatever you want. Hope this helps. . .
So i'm new to running. I've noticed in the winter my heart rate is higher at easy run pace. For example, in the spring and summer my easy run is in zone 2/3; but in the winter, I run the same effort but my garmin puts me 4/5 in the winter with my heart rate being much higher? Why would this be the case?
I don't understand. You mention that you don't like to talk about the 5 zones because the formula to determine them don't make sense. If you have them measured by a sports doctor you would know them and they do make sense. I myself have a high heartrate. The standard formulas also do not apply. I had myself tested and the zones determined and now it all makes sense. I have entered them in my Garmin watch and it makes sense. I do agree you can also listen to your body with how much effort you need to put in. By honestly I learned that by getting to know how I feel in each zone while i was training for the marathon.
This along with many of your vodcasts seems to be really specific advice for yourself and not for anyone else. The thing is, Strava stats, aerobic thresholds and vo2 max estimations based off of algorithms work for the majority of the population that fall into the bell curve. You would be an outlier on the right side of this bell curve which is likely why your statistics are wonky. The averages for HR are based off of statistics gathered from many people and averages made using this data. That means that the zone training guides set out by Strava, et all are pretty reasonable for an average athlete.
Zone training is directly tied to your lactate threshold. You're MUCH more likely to know your zones than your lab tested lactate thresholds. Especially if you're going after even more specific LT1 (1mmol of lactate in the blood), LT2 (4mmol or general threshold) and actual lab tested threshold. But just like your Strava data if you don't input your correct max or even threshold HR it's simply not going to work but on the same token lactate threshold training isn't going to work either because you simply can't FEEL the exact point you cross those.
I have run a couple half marathons averaging 180 bpm (1:40:48 PR), a humid 10k averaging 191 bpm (45:40 PR), and I can get into the high 190s during a 5k. About what heart rates should I aim for in lactate tempo runs and marathon pace tempos?
your marathon pace HR will be about 170 (estimating a 3:33 marathon) and tempo runs would be about 185, or just a little faster than half marathon pace. a rule of thumb you can use is that every 1 beat per minute equals about 3 seconds per mile
Hey Sage, got a quick question. I just ran a half last Sunday. My next one isn't until June. I'm gonna try to run through this northern Illinois winter. What's good amount of miles/week to come into spring in shape? 3 days a week would be nice break from what I've been running. Thinking about 25 miles? (I'm not super fast, (2:01:46 half) just love to run.
the more, the better. there's no maximum. the minimum would be whatever it takes for you to not put on weight. you could also consider other aerobic exercises if they don't rely on weather as much
I'd suggest both but focus on aerobic. If you try to run 180 steps per min when you naturally only do 160 say, you'll only keep it up for a few seconds. Doing some speedwork will help getting used to high turnover but that should only be a small amount of training ; without building endurance you won't be able to keep it up. It should increase a bit naturally as you get fitter and speed up.
Tip for training talk: specific training to finish strong in ultras? I have problems with cramps in hamstrings after 5-6 hours despite good nutrition and electrolytes. Some suggestions on how to combat such things.
Sage , unfortunately I got the runners knee injury in the Detroit Free Press this year , any tips on that ? on how not to get that injury anymore? thank you
Sorry to hear this. Start with your running form. You can download Coach's eye and film yourself running from the side. I bet you heel strike and then watch videos on correct form. Try POSE, Chi running as a starting point. Good luck with your running.
Hello. Are there any benefits for runners to run in place? Because if I want to go running but can't get outside and I have no treadmill or anything in the indoor environment would running in place help runners to at least keep some of their running fitness? Thanks
not a specific movement pattern to running. You'd be better off doing core work or even CrossFit types of exercises...if trapped inside. Better would be a stationary bike. "Air squats" aren't bad either.
You must be talking to fit people, lol my 1st out door run in years and i got my HR to 203 bpm several times, on several runs, 12 months later my average has dropped 20/30 bpm but i can still get hr up to 190 if i push it, did my 1st hr run today keeping it between 130/140 bpm think it's my zone 3, but i was aiming for high end of 2, it was easy, but slow, 10kph i think did 5 k in 45min anyway
Last week I ran 5 miles at an average of 8:07/mile pace, the heat index was 98 degrees, and the last mile my heart rate stayed at 202-208 that whole mile. It hurt lol
The highest heart rate I've seen has been 204 bpm, using the 220 - age formula my max should be 202 bpm, hmm don't really know what's going on here. Easy runs are always in the low 160's - high 150's. Threshold based on garmin calculations is 186bpm. Best 5k was 22:32 with an average of 188bpm (this was during a duathlon). What I don't understand is how your threshold heart rate is so low, how come your threshold is around 169, and high 170's would be a Vo2max effort, even if age was a concern it still seems really low. Or is it the same as resting heart rate, that really good athletes get low 30's, high 20's RHR? Like what I mean is, shouldn't you be able to sustain higher heart rate than the one you mention in the video?
Thank you. Very clear. I just run and I don't pressure myself with heart rate monitoring. I only take it easy when I feel it's almost difficult to say 2 - 3 words.
You can edit your max HR in strava...Great video Sage!
Great video. I really like your Training Intensity Spectrum. Before I downloaded it and started following it, I was going on Zone 2 runs that were supposed to be conversational.However, Joe Friel says that this Zone 2 should be 147 bpm to 157 bpm. I found that this was too fast to have a conversation in. Your Intensity Spectrum sheet helped me keep my sanity and keepiing me from overtraining. Thanks!
This is the topic Ive been waiting for, thanks Sage !
Hey Thx from Dresden in Germany.
You help me a lot!
thank you so much Sage.
Chart and video very helpful, thank you very much
Good to hear your opinion about this 220 minus age formula to calculate the max. HR.
I'm 59 years old and my max HR is around 194. I think this says it all.
100%. Well said.
Good video Sage!
Very informative video. I think you make some very valid points. I trained for my first half marathon using adidas website. I liked that I could change my zones based on what I was performing. Have you ever done a video on the gear you use like watches, heart rate monitors, etc?
Thanks for the helpful video.
Suggestion for a training talk to setting realistic goals and making pace plans. Great videos keep them coming.
Sage, thank you for the training zone review! Given that the holidays are upon us and travel/family obligations will break up the training schedule, what are some good ways to maximize training ahead of 3-4 day breaks from running? Thank you
Great talk. I like how you divide the zones and put emphasis on focus on goals. When I was new to running, I was so confused by different zone systems.
One thing I've noticed myself is that it is really important to get a feel for when you are at about your anerobic threshold, when you start breathing harder. It is here where your most important physiological transition point is.
thank you...could you see your way to make that perceived effort chart left to right? It's just the way I understand things.
Cool video. I was just thinking about heart rates the other day and how
they relate to fitness level. I wonder if there is any kind of
calculator similar to the McMillan where you can plug in various heart
rates for paces run for a given distance and it can estimate the trend
to tell you what heart rate you can expect at different paces. I know
heart rate is not always the best indicator but would still be neat if
something that complex could be simplified.
Very good video. Thanks
would be cool to see more workout videos
It's starting to snow in my area, and this is my first year running. I want to continue running through the winter. Do you have any tips for how to dress on cold days or any general tips for running the the snow?
Hi Sage, everytime I try an easy run two things happen:
1) My HRM alerts me that I'm going too fast, (if i went any slower I'd be walking).
I don't think its a fitness thing as I'm at 42minute 10k'er.
2) When I go too slow, my form and technique goes out the window. I find it impossible to run with good form slowly. The two don't seem possible.
Maybe you could do a video or talk on how to run at an easy pace while maintaining good form??
When you're going slower you still need to have a high cadence, around 180 steps per minute. That usually helps all of my form issues when going on slow runs. Going slower shouldn't mean you take less steps, you should simply push off with less power. This ensures the same technique (for the most part) regardless of speed.
Your heart rate can vary drastically day to day depending on your stress and recovery levels. I have the same problem as you sometimes on my slow runs. I'll be running a pace where I'm barely breathing but my heart rate is creeping past 80% max. Some days any activity will spike your heart rate despite the low physical effort you're exerting. I don't think it's necessary to slow down unless you're feeling more tired than normal.
Thanks. Will try!
exactly same here
The issue I had was I was always working too hard on my recovery days of running; I found this out when I put on the monitor; So, if I had to walk on my recovery days to keep my HR down, I walked, period. And I got faster with my 5K and 10K paces.
--
Point being, these recovery runs felt easy in my brain before I got the monitor but the runs were hard according to my HR... You will always be limited IF you do not allow your body to recovery... So if your HR is too high on a recovery day, walk if needed to keep from over-working your body.
What are your thoughts on cardiac drift and how it applies to zone training?
Great video :) Suggestion for another training talk topic: how to structure a base building phase before starting another traning cycle. Do you recomned only easy running or is there more to it?
I have same question
search up on letsrun youll find a lot of info there
Hi coach, I want to ask.
How I can get spesific HR number based on Intensity Spectrum? since we can't get the exact number max HR. In my case, based on formula, mine should be 190 but my highest HR recorded was 215.
And also how I know the correct target pace for each type workout (easy run, marathon pace, tempo, lactate acid treshold run, interval, etc)?
In my country we used metric system (minutes per kilometer) so it's little bit confusing for me when you talk about pace in minutes per mile.
So sorry if my question was too basic or maybe you already talk about it in your video.
If you already talk about my question on video, it will be great to know the video link.
Best regards from Indonesia,
-Deny-
How would one transition from a base phase (4-6 weeks) of only doing 60-65% of max heart rate training to doing LT/uptempo work.
Sage, I got sick and my velocity dropped by 30-40 seconds/kilometer in only 4 days of resting. How do I get it back up and how did it even drop so drastically? It's been a few weeks since then.
What do you think about heart rate training when you calibrate your hr zones every month?
Sage: "Different zone models are confusing"
Proceeds to introduce yet another zone model.
Sage and fellow runner.
I've had a good 10k and 21k time but this previous month Its like I'm always Hyperventilating. I'm having a hard time to breath while running. any advice what should I do?
How to reach maximum heart rate if I want to test it out? I tried sprinting all the way until I get to it but I can't. I couldn't hold the sprint for very long and in the end my heart rate was still at zone 2.
Also, how to train with pace? Is it first to set your goal pace and train with that?
Sage, are you aware you can adjust the HR Zones that Strava uses for its Heart Rate Zone analysis page. The HR's ts using to define your zones are, as you say, are way off. You have full control over these numbers, though, and can define them to be whatever you want. In Strava, go to your Settings, then My Performance, and there in the Heart Rate Zone area (near the top) click on the "Custom Heart Rate Zones" selection. From there use the sliders to adjust the zone ranges to be whatever you want. Hope this helps. . .
hi sage.. im 28 yrs old.. every time i run like 5k fast pace / race pace my maximum heart rate is only 150... do i need to push more effort?
So i'm new to running. I've noticed in the winter my heart rate is higher at easy run pace. For example, in the spring and summer my easy run is in zone 2/3; but in the winter, I run the same effort but my garmin puts me 4/5 in the winter with my heart rate being much higher? Why would this be the case?
I don't understand. You mention that you don't like to talk about the 5 zones because the formula to determine them don't make sense. If you have them measured by a sports doctor you would know them and they do make sense. I myself have a high heartrate. The standard formulas also do not apply. I had myself tested and the zones determined and now it all makes sense. I have entered them in my Garmin watch and it makes sense. I do agree you can also listen to your body with how much effort you need to put in. By honestly I learned that by getting to know how I feel in each zone while i was training for the marathon.
What are your next races sage?
Slow and steady wins the race.
This along with many of your vodcasts seems to be really specific advice for yourself and not for anyone else. The thing is, Strava stats, aerobic thresholds and vo2 max estimations based off of algorithms work for the majority of the population that fall into the bell curve. You would be an outlier on the right side of this bell curve which is likely why your statistics are wonky. The averages for HR are based off of statistics gathered from many people and averages made using this data. That means that the zone training guides set out by Strava, et all are pretty reasonable for an average athlete.
Zone training is directly tied to your lactate threshold. You're MUCH more likely to know your zones than your lab tested lactate thresholds. Especially if you're going after even more specific LT1 (1mmol of lactate in the blood), LT2 (4mmol or general threshold) and actual lab tested threshold. But just like your Strava data if you don't input your correct max or even threshold HR it's simply not going to work but on the same token lactate threshold training isn't going to work either because you simply can't FEEL the exact point you cross those.
I have run a couple half marathons averaging 180 bpm (1:40:48 PR), a humid 10k averaging 191 bpm (45:40 PR), and I can get into the high 190s during a 5k. About what heart rates should I aim for in lactate tempo runs and marathon pace tempos?
your marathon pace HR will be about 170 (estimating a 3:33 marathon) and tempo runs would be about 185, or just a little faster than half marathon pace. a rule of thumb you can use is that every 1 beat per minute equals about 3 seconds per mile
Hey Sage, got a quick question. I just ran a half last Sunday. My next one isn't until June. I'm gonna try to run through this northern Illinois winter. What's good amount of miles/week to come into spring in shape? 3 days a week would be nice break from what I've been running. Thinking about 25 miles? (I'm not super fast, (2:01:46 half) just love to run.
the more, the better. there's no maximum. the minimum would be whatever it takes for you to not put on weight. you could also consider other aerobic exercises if they don't rely on weather as much
Thanks Sage. What comes first? Aerobic base building for beginners or cadence training?
I'd suggest both but focus on aerobic. If you try to run 180 steps per min when you naturally only do 160 say, you'll only keep it up for a few seconds. Doing some speedwork will help getting used to high turnover but that should only be a small amount of training ; without building endurance you won't be able to keep it up. It should increase a bit naturally as you get fitter and speed up.
you can edit your Max HR on starva. (;
Key is most people do not know there max heart rate. 220-age is way off. Train by feel then compare pace and heart rate to gauge your improvement.
Tip for training talk: specific training to finish strong in ultras? I have problems with cramps in hamstrings after 5-6 hours despite good nutrition and electrolytes. Some suggestions on how to combat such things.
grindpalm dude, I don't even travel that long
grindpalm try magnesium
Especially while going downhill I'd consider higher cadence and full stride (as opposed to compact).
Sage , unfortunately I got the runners knee injury in the Detroit Free Press this year , any tips on that ? on how not to get that injury anymore? thank you
Sorry to hear this. Start with your running form. You can download Coach's eye and film yourself running from the side. I bet you heel strike and then watch videos on correct form. Try POSE, Chi running as a starting point. Good luck with your running.
Awesome video ! ! !
Any chance of a link to the chart.
Having difficulties finding it.
whats the song in the intro? its bugging me!
AWOLNATION - Sail
Hello. Are there any benefits for runners to run in place? Because if I want to go running but can't get outside and I have no treadmill or anything in the indoor environment would running in place help runners to at least keep some of their running fitness? Thanks
Vegan Paradise Wanderer not even close
not a specific movement pattern to running. You'd be better off doing core work or even CrossFit types of exercises...if trapped inside. Better would be a stationary bike. "Air squats" aren't bad either.
Thank you
You must be talking to fit people, lol my 1st out door run in years and i got my HR to 203 bpm several times, on several runs, 12 months later my average has dropped 20/30 bpm but i can still get hr up to 190 if i push it, did my 1st hr run today keeping it between 130/140 bpm think it's my zone 3, but i was aiming for high end of 2, it was easy, but slow, 10kph i think did 5 k in 45min anyway
I wonder if the local university would give you a free test?
seriously, it is always a bit crazy to me how a sponsored runner like Sage can't just get a VO2 max or HR max test
Not free, but U of Florida chargers about $125 for their test and analysis.
Last week I ran 5 miles at an average of 8:07/mile pace, the heat index was 98 degrees, and the last mile my heart rate stayed at 202-208 that whole mile. It hurt lol
I got my heart rate up to 230 in middle school. Now I can only bring my heart rate to about 200 which is about what the 220-my age predicts.
The highest heart rate I've seen has been 204 bpm, using the 220 - age formula my max should be 202 bpm, hmm don't really know what's going on here. Easy runs are always in the low 160's - high 150's. Threshold based on garmin calculations is 186bpm. Best 5k was 22:32 with an average of 188bpm (this was during a duathlon). What I don't understand is how your threshold heart rate is so low, how come your threshold is around 169, and high 170's would be a Vo2max effort, even if age was a concern it still seems really low. Or is it the same as resting heart rate, that really good athletes get low 30's, high 20's RHR? Like what I mean is, shouldn't you be able to sustain higher heart rate than the one you mention in the video?
I want to watch so many of your videos but they are just so long.