How to Keep Your Heart Rate Down So You Can Run for Longer
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- เผยแพร่เมื่อ 14 ต.ค. 2024
- Here are my 3 BEST tips for making running feel easier and calmer. With these tips, you'll be able to bring your heart rate down, keep it down, and not have to take as many breaks when you go out and run.
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Your form warm up of finding the small four has helped my running so so much! Thank you for explaining it how you do, it’s helping loads of folks like me I’m sure!
Saw this yesterday, tried it this morning. Same speed as last week, same distance, same route. Went from 144bpm, to 136 bpm. I've seen many videos on low heart rate running, none have had an immediate effect like this. Went to the cadence video as soon as I started changing to work clothes. Thank you. Will practice cadence like this.
Thanks for the follow up video Holly - definitely going to practice using my hips to manage speed and effort. Love these types of videos... Always learning!
New subscriber and great video and information. Thanks for putting this out there, it’s tremendously helpful. 55yr old guy that has been an athlete most of his life, except for the last 10-12yrs, where I gained quite a bit of weight. During ‘Covid’ I lost 62lbs, hit the gym and began getting fit again, 6’1” and 192lbs currently. I’ve always hated running, but have friends and adult kids that love it…so I went on this journey to find my love of running. After all, we were meant to run, it’s how we’re designed. I immediately realized that my 55yr old body, is not my 30yr old body…even if I’m leaner and fitter lol. Painful knees and TH-cam taught me that I was overstriding, heel striking, etc etc. So I fixed my stride and foot strike and am seeing good growth and improvement in my running and even look forward to the runs…which I’m happy about.
The biggest thing for me in doing slow, zone 2 type runs (and all runs for that matter) for base building is that I’m contstantly out of breath (getting better slowly), and my legs still feel great and I could go on running, but end up walking due to being out of breath. Is this something that continues to get better at a much slower rate? When I first began running I could barely run for 1 minute, now I’m easily doing 4 min running and 25-30 second walk to ensure my heart rate doesn’t get too high. Would love to hear your thoughts. Thanks again for the great info!
thannk you! gonna try this hip movement, still practicing the cadence thing
I don’t even run anymore, but I watch because you explain things so well!
I'm going to try this. I introduced the cadence tips from the previous video when I had long hills to do and it certainly makes difference. When I got to the top of the hill I was smiling and thought to myself thank you Holly 😊
Great video Holly. Wonderful advice. Going to try all three on my run today. Doing a half marathon in February and probably a turkey trot with my family next month. Happy running y’all! 😀🏃🏻♀️👟
I jog at 7mins per km. It's fantastic.
Loved the content and your energy! Thanks Holly!
Since applying focus on cadence I’ve finally escaped that constant threshold zone and my watch has been registering mostly aerobic over the course of 4-6 miles. Thanks for your videos!
I think your point was part of the problem I had when I started running a few years ago without having an aerobic base like I have today from other things.
I've been told to push myself really hard during the run intervals and it was too much for me - I had to walk really slow to catch my breath.
Now that I'm between surgeries and not allowed to do too intense stuff, I'm actually finding myself enjoying the treadmill by doing really fast walks, the ones like you've shoes where you actually need to swing your arms to keep up the pace. It's nice that it's going well.
I always tell myself everything you're teaching: "hips forward, don't arch, inhale exhale" 😅 It works!
So yes - I think maybe people need to slow down and keep it steady in the beginning.
Your points are right on. I was always hesitant to do the run slow method or it was just my need to have better times every run, even in training. I now have slowed down on two training sessions a week but I must use a treadmill set at a slower pace for longer. Unfortunately outdoor runs are not so controlled. I still working at that. Cheers Holly.
This is great. I have been thinking it must be me, too old or something, as I see other runners not struggling at all. I will incorporate all the recommendations: POSE, hips, breathing, slower run, faster walk. Thank You
Would love to hear your thoughts on using power to train for a run. Especially, training for an ultra marathon using power.
Hi, can I please ask you, what if it's really difficult go high with my HR? I feel like i run really hard but even tough my HR doesn't go up or goes really slowly and quickly goes back. I feel like i have to run almost sprint to get into zone over than 2 or 3. Any advice?
This has always been a big issue for me. My medication increases heart rate so I’m idling at 100-115bpm just casually moving around. When I was really training seriously if I lost control of my breathing the run quality was over, I could never get the rate back down without actually just walking
Completely understand. I like to remember that everyone has some sort of factor that affects their body specifically when it comes to running - that levels the playing field in my mind :) we’re all doing our best, even if everyone’s best looks different!
I've been breathing that way for a while, and it works. When I walk, I try to keep a fast pace for one or two minutes. After that, I can run better. My heart rate average is between 159 and 161. But before doing your method, the heart rate was in the 170-175, and l was tired. Thanks.