How I Run Fast With A Low Heart Rate (Using Science)
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- เผยแพร่เมื่อ 29 พ.ย. 2024
- ✅ Let me give you 30 ways in 30 days to run faster for longer without training more:
runningequati....
In this video I'll show you 4 science-based ways to run faster with a lower heart rate. I used the exact same methods to take my running to the next level. I hope this serves you.
The content in this video is intended for informational and educational purposes only and should not be construed as medical advice or instruction. The information provided here is not a substitute for professional medical expertise or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
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I can run slow with a high heart rate.
😂 I love it.
me too 😢
😂😂😂 me too
Same 😅
Try biking or doing something at your aerobic heart rate that’s easier first then build up to running
A nice rule my dad gave me: run in a pace that allow you to do a good sprint at any time.
I love that 😄
Nice vids 👍
@@nebu7612 Thanks :)
Very difficult to listen and follow the video. It's to busy😢😢😢😢
Nice advice!
To be sure my heartbeat doesn‘ go through the roof I will have to have some safety margin.
So I integrate two small sprints and one 200 to 300 m at a slightly elevated pace. If my heartbeat ratio comes back down I was underneath ‚emergency mode‘ good enough.
if I were to run 75% of my 5k pace, I'll be walking.
Me too lol
So basically just do zone 2 and zone 5 training
Best ultramarathoner in history was recently asked this question and his answer was a lot of low heartrate running. He was recently a pacemaker for 10K event at 6min/km. He did 5:50/km for 10km at 98bpm average. His 30km morning runs @~4:05/km are done at 130bpm or under.
Depending on his HRmax, thats great numbers!
Ultra runners are usually not fast 5 or 10k runners though. They specialize in extreme endurance and need to train a bit differently than even regular marathoners.
@@NicklasRossnerPT well the guy got world records in all ultra marathon races he ever participated: 100km, 100miles, 6h, 12h, 24h.
He did participate in 5000m event without specific training as a guest here in his home city of Vilnius and ran it in 15:29.
He was also recently asked how to breathe while running and his answer was to just breath through your mouth and your body will self regulate taking in the required amount of oxygen. His answers to everything are so simplistic yet he's the absolute GOAT in long distance running, maybe it actually is all that simple then :D
Another crazy fact about him is that he started running at 30 years of age to lose weight as he was over 100kg. After 4 years of running he smashed some Lithuanian UM records. 4 more years and he beat 3 world records in the single year (2 of them in the same race).
In ultramarathon he's on the same level as Bolt was in 100 meters, absolute phenomenon.
@@jorislal I love stories like that. People who defies everything and proces that we can do so much more than we think. 😄
His rest HR is probably much lower, so with his hr range 130bpm might be not so low
Thanks u explained why going hard all the time isn’t scientifically the best! Been looking this up for a while now
About breathing,
Can we have some more specific approach? Lets say you are running an easy run. What is a good tempo for breathing if we are at 170-180 cadence? Inhale duration for 4,6,8 steps? And exhale at the same period of time?
@@pavloup. I’m working on a video about this for next week 🙏
Really good videos on this channel Nicklas. Very helpful and informative. Good length I'd say, on the topic long enough to explain but not regurgitate the same thing over and over (like some do).
Thanks a lot 😄
tip for your videos, great video, you have to switch up the green screen situation, just doesnt look high quality and is a bit distraction, i would suggest either dropping the green screen or find a way to make it better so it doesnt flicker
@@jordanc918 Thanks man! You are 100% right. It really does not look good. I normally won’t use green screen but had two videos where I had to reupload them because of a background issue. It won’t happen again 😄👍
When completing easy runs at 55-75% of a 5k PB effort, how do you measure physical adaptations overtime to adjust pace? Would you need to retest a 5km pb every so often so you can readjust your paces?
Say for example if I have a new runner, their first 5km will be quite slow, but they’ll progress very quickly in the time span of 3-6 months. So their easy pace would need to be adjusted so frequently, but frequent 5km PBs could get in the way of a long term training plan. What’s the compromise?
Would it be easier to run on feel and that could be adjusted by the individual as they deem fit?
I believe in testing every 8-12 weeks if you don't have any races. It should not interfere with the overall plan (so we don't taper for it) but to make sure we are still doing the intended intensities, frequent testing is the best way to do it. It can be a 5k test, Cooper test, threshold test, VO2 max test, Lactate test or something completely different. You gotta find what works for you. But in my experience testing is the only way we can make sure that we can make individual adjustments based on how the body responds to different types of training :)
@@NicklasRossnerPT appreciate that bro!
@@qlloyd2309 Any time 😄👍
Okay, can someone please explain to me the maths behind this?
5k - 20mins
easy pace should be 55 - 75% of 5k pace (4min / km )
how does this end up 5:00-5:50/km ?
the way I wanted to calculate this is: 4min/km divided by X should equal 0.55 to 0.75 but that just doesn't add up :(
I should’ve done a better job explaining in the video 😄
To find a pace that is 55% slower, we calculate the new pace as:
55% slower pace = Original time + ((1-0.55) x Original time)
Example 20min 5k:
55% slower pace = 20 min + ((1-0.55) x 20min)
55 % slower pace = 20 min + 9 min = 29 min
55 % slower pace = 29 min/5km = 5:48 min/km
I hope this helps 😄
same question
@@NicklasRossnerPT 😅 I run 5k for 21 min, but my slow pace 6-6.30 min/km (be honest here +35-39 C degree outside 😒)
Thank you for the video, clearly helpful.
Is it possible to have the references of the studies shown in the video?
Thank you
Thanks man!
Of course
Ben T. van Oeveren et al. (2017): Optimal stride frequencies in running at different speeds,
Muñoz I, Seiler S, Bautista J, España J, Larumbe E, Esteve-Lanao J. Does polarized training improve performance in recreational runners? Int J Sports Physiol Perform. 2014 Mar;9(2):265-72. doi: 10.1123/ijspp.2012-0350. Epub 2013 May 22. PMID: 23752040.
For beginners and advanced people alike, just forget about heart rate, work on intensity/feel or a power meter, the heart rate is just a follower of intensity with some quirks, so it is often not useful to follow heart rate at all. The heart is also inexhaustible, it will never give up unless in oxygen deprivation or electrical issues. It will do what is needed, Max heart rate is just a function of a max aerobic output for a certain time (after a good warm up)
Not really good advice for beginners.
When I started I was running at 160 BPM and was sure that this is easy run, it didn't feel that hard.
You need to learn to feel you body, but before you do it's better to start with some fitness device. Some cheap 40$ fitness tracker will do the job for slow run, highly recommend it to every beginner
@@ilkaruseido you know how a power meter works and is calibrated to your efforts? I guess not, because you need to do some tests to estsblish a power/duration curve and it will result automatically in a proper intensity indication, much better than heart rate, which is more often than not, arbitrary
@@patricksmit8887 well, I think if I would keep running 3-4 hours a week at 160+ BPM without previous preparation -- it could have been bad for my health, or at least I would make less progress. But having even simple heart rate monitor helps to prevent this beginner mistake
First, I'm so grateful for sharing your knowledge. Next, I want to know that is logical if I run 5k or 10k in VO2max HR zone so that my average HR is about 180? or it is better to train below lactate threshold until move it up?
Thanks man 😄
In theory running in VO2 Max is only possible for around 10-12 minutes (with some extreme cases going further)
Research suggests that most people benefit the most from training 80% below LT1, 15% between LT1 and LT2 and 5% above LT2 (Pyramidal training)
So I would start there if I were you 😄
I hope this answers your question.
@@NicklasRossnerPT Thanks a lot.
@@mohammadrezayousefi8352 You’re welcome 👍
Hi Nicklas,
Will You please pinpoint us to where to find Jack Daniel’s text and the cadence-speed-heartbeat study?
I‘d love to be able and find them.
Optimal running frequency: journals.plos.org/plosone/article?id=10.1371/journal.pone.0184273
Just do a quick Google search on Jack Daniels 180BPM and you’ll find all his contributions 👍
These science-based tips are super helpful! Thanks for sharing your methods, Nicklas. Can't wait to try them out and improve my running. #Running #Fitness #HeartRate
I appreciate it 😄 I hope you crush it 🏃♂️💨
This is great, much better editing. I remember some of your video were cluttered with multiple edit, like MrBeast style. But it seems your videos have been slower, focus on delivering content rather than capturing attention. I love this.
Thanks man! 😄
How does the moderate high intensity compare to the Norwegian method?
My guy, we absolutely need your 180 BPM hip hop playlist :D
100 percent. I'll send it out to the newsletter in the coming week, if I find the time.
03 bonnie n clyde is exactly 180 bpm iirc
Send already? @@NicklasRossnerPT
@@NicklasRossnerPT How can I find that?
Yes, but please no hip hop and that stuff
How do you do the 50-75% calculation? What’s the formula
I wonder what pace are you running with 117 BPM as proposed in the video photo? Few minutes after i start running (easy pace) i reach 140~ and my normal Z2 bpm is 140-150 at least...at 6:20-6:40minute per km..
@@baraklevy3344 Around 4:40-5:00 min/km with a HR of 117😄👍
But HR is impossible to compare between people because we all have different max and resting heart rate 😄
Fascinating information. Im not a runner but ive done a lot of aerobic sports. On breathing. Its disappointing not much time was spent on this. Inter-costal breathing -is that out of fashion now? It wasnt nentioned. Also, breathing deeply, holding for a short time, then expelling competely to flush out co2. Id have liked more detail.on that. Interestingly, i once had double pneomonia from breathing in fluid during an anaesthetic. The hospital sent round a guy to tell be how to breath "properly". But he said i was already doing it . I can tell you, i had to. But all those years of sport helped greatly
Thanks for the comment. I’m not that deep int breathwork science yet as its an emerging field. I also think that in TH-cam videos it’s important not to overwhelm newcommers to running with too much information all at once.
Maybe I’ll do a dedicated video in the future 😄
Doing yoga or yoga style exercises will develop deeper breathing - there really isnt too much science involved.
Very informative video!
I‘m still asking myself why those 55% to 75% are calculated with the 5k pace and not with the maximal heart rate?
isnt the heart rate giving us more important feedback in case of lactate value than with a 5k running pace?
@@michi2247 Because it’s easier for most people. The heart rate fluctuates a lot based on sleep, stress, time of day, food etc. It’s a great metric but only one of them. I use a combination of HR, Lactate and percieved effort of exertion (using a Borg scale) with elite athletes to set zones. 😄
@@NicklasRossnerPT easier?
Max heartrate you can get everytime you get out the door (or even indoor).
But where do i find a 5k race? or in the hometown to first track a loop or something which is excactly 5.000 meters.
And then prepare like for a race and then run it like a race. Finished. Excactly 5k? for sure not. Best time possible? for sure not. You always think you've run too fast in the beginning or whatever.
I have no idea about my possible 5K record time but i can get my max heart rate any day i want.
So how is this metric easier for most people?
Easier if you run 5K races all the time - yes.
Else: nope, no clue what that is
I just discovered your channel. That's some really great info, and really well delivered.
A lot of channels that back up their stuff with research get dry really quickly. But you seem to have a knack for keeping it simple and make it easy to retain stuff through analogy.
Only thing I can suggest for improvement is to include some sources in the description for people who want to dig a bit deeper.
Thanks for the feedback.
I’m gonna do that moving forward 😄
So on slow runs in that study, did they run the same distance, or run for the same length of time? I assume the latter but just want to be sure!
Training was quantified based on the cumulative time spent in 3 intensity zones and they all ran the same overall time👍
Distance would be a problematic comparison.
Its been a week since my last run. And some part of my right leg, specifically lower inner part of calves and my left legs shins still hurts when i run today. Jogginng form wise, i guess i have the right form. Not landing on my toes nor on my ankles. Am i just sore? What do you guys think?
I am 64 nearly. I have been patiently running in Zone 2 for one year with no improvement. Can you suggest remedies?
Switch it up. Science is only the starting point. You need to experiment to find the ways you respond the best to training.
I would try something new and then make sure to have some type of progressive overload (meaning more and/or harder training over time)
How do I find out percentages of my max heart rate like for when I’m running in zone 1 zone 2 and 3
@@joshcollins4417 Many ways. The way I like to do it is with a 30min time-trial and then your LT2 is equivalent to your last 20min average heart rate. You can also get a full Lactate test done in most cities.
I made a whole pace calculator and guide which you can download for free when you sign up to my newsletter:
Level-up.nicklasrossner.com
Actually I'm really dumb can you explain me how much is a mile pace ? 9:39
And what's that 5:00-5:50/km means
Hello I'm new to This channel 👋🏻
@@PremM-r9f Hi! 😄
First off, you’re not dumb - This is run jargon, it takes some time getting used to 😄 We’ve all been there.
5:00-5:50/km means that you take between 5 minutes and 5 minutes 50 seconds to run 1 km. It could just as well have been 12 km/h pace.
1 min/km is equal to 1.609 min/mile
@@NicklasRossnerPT oh thx a lot xd 🙏🏻🙂
Hella underrated channel
Thanks man :)
@@NicklasRossnerPTno problem:)
As a runner who‘s questioning his own technique and training methods I‘m just grateful you‘re doing the science for us and summing it up understandably. Also kudos for taking your time to react to comments🙏
@@_Obi-Wan_Kenobi_ I just want to help the best I can (and selfishly I learn a bunch by having to refresh and research for every video and find a way to explain as simply as I can)
I’ll do my best to bring you value 🙏
@@NicklasRossnerPT thanks man, appreciate that big time!
For slow runs is there also a max heart rate or should it just be about pace? I live in an exceptionally humid environment so heart rate tends to jump up easier.
@@guaranagaucho3071 Go by percieved level of exertion and combine that with heart rate and pace 😄👍
Nice video! Where can I find the 10k study?
Thanks man.
Studies:
van Oeveren BT, de Ruiter CJ, Beek PJ, van Dieën JH (2017) Optimal stride frequencies in running at different speeds. PLoS ONE 12(10): e0184273. doi:10.1371/journal.pone.0184273
Muñoz I, Seiler S, Bautista J, España J, Larumbe E, Esteve-Lanao J. Does polarized training improve performance in recreational runners? Int J Sports Physiol Perform. 2014 Mar;9(2):265-72. doi: 10.1123/ijspp.2012-0350. Epub 2013 May 22. PMID: 23752040.
Do you have the study references? Especially interested in the 2 groups training for 10km
Of course.
pubmed.ncbi.nlm.nih.gov/23752040/
Great video man, thanks❤
I appreciate it 😄 Thanks for watching
It was always confusing to me why so much attention is given to the cadence. 180 was told as good for both elites and newbies, but for elite pace will be 2-3 min/km and for recreational runner it would be 4-6 min/km, meaning their strides differ 2 times at the same cadence. So why bothering about cadence if going from 160 (average) to 180 (pro) SPM will give you only 12% boost, but improving your stride from 1.1 (average) to 1.8 (pro) meters will give 63% improvement?
It’s because most people improve their biomechanics when they turn up their stride. So a lot of recreational runners tend to overstride and upping the cadence tends to shorten the stride in front of the center of mass and keep it from below center of mass and behind (for most people). So it’s an easy win. Some studies also suggest that a higher cadence have lower injury rates.
If the running form stays the same, you’re right. It would be better to focus on stride length - But that also requires a lot more power and endurance and takes longer to develop😄
Some very good info here. Interestingly, and very importantly, the 3 zones referred to in this video are not what are commonly accepted as training zones. Conventional training zones are 1-5. The current fad tells people to train mostly in Z2, but for most recreational runners this is nothing faster than a brisk walk. As soon as you start actually 'running' you're straight into Z3. In the last few seconds of this video, the suggested pace for optimal training is wayyyyyyy faster than what is advocated by most proponents of Z2 training. If your race pace is 4:00m/km (20 minute 5k) then training at 5:00m/km is far beyond what is usually accepted as Z2. It's still an easy pace though. From a personal point of view, my 5k race pace is about 4:10m/km, but most of my training runs are around 5:15-5:25/km, which is firmly in conventional Z3, nudging into Z4 on occasion. Funnily enough, a few years ago this would be referred to as "dead miles" in the internet fad of its time. It's my view that unless you're an absolute beginner (or just naturally very slow) you're wasting your time shuffling along at 7m/km pace or slower. It's not even running, and it makes your form terrible and inefficient. I find it best to train mostly at the pace that feels the most efficient, in terms of the amount of ground you cover for the effort you put in.
Got a video coming out tomorrow talking about this. It’s confusing when the internet use both the 3 zone, 5 zone and 7 zone model. 😄 The zone 2 among longevity experts are way below the zone 2 of the norwegian model for example.
i am an absolute beginner and naturally slow because my legs are so short lol. 7:xx/km for me is zone 3 and zone 4 already. I’m trying out the Garmin training plan with long, tempo and steady runs to get 6:30/km 5k speed. maybe i’ll come back to this comment to update if my HR will have improved (if someone can reply to this comment and remind me)
@@HuyTran-su2zpwhat is up with your hr buddy
@@georrgibogdanov 7:xx is still zone 3 for me but no longer zone 4. And my HR now drops much faster when i slow down. i can definitely say that zone 2 works and i should do it a lot more. even though right now going so slow to keep zone 2 can be very annoying 😅 i usually run until my HR tracker says 2.9 then I walk it down to 2.0 and run again.
@@HuyTran-su2zp Nice! Keep up with the good work!
im over 40 and trying to get into endurance. i keep finding it really hard every run in the first mile. run a 9.30 mile but not seeing any improvements? maybe go slower?
Let me try to help.
You need to have 3 things to make sure improve 😃
1. Consistently enough volume - aim for at least 2-3 runs/week. Its better to consistently run 2 times/week than doing 5 times for 2 weeks and then 2 weeks off.
2. Progression. You need to make sure that over time, you run further and/or harder.
3. Rest. Make sure you get enough sleep, eat well and keep your stress levels down.
When you can check off all these boxes, you’ll improve. And then we can discuss all the other strategies 😄
I hope this helps
@NicklasRossnerPT Amazing thanks. I really wanna get good at this
@@Daily_feels It’s one of the great things in the world to see yourself improve. Have patience and keep going at it and I’m sure you’ll become a great runner in no time. I’m cheering for you 😄
@@NicklasRossnerPT I will add to point #3 that rest should also involve active recovery - so stretching, foam rolling, especially if you are over 40. Listen to your body and sort out any niggles before they grow into a major issue.
@@RowOfMushyTiT Good points.
First runners did not run as fast as they could for as far as they coulkd in training - that is a myth..no matter what your Dad says. For decades runners have known about 80/20 training with roughly 80 % of miles being at an easier pace and 20 % being fast pace. And a recreational runner can complately ignore heart rate and see consistent improvement. The heart is a muscle that adapts to training and non running exercise such as swimming or cycling on an exercise bike or real bike and doing intervals/speed work can help with heart rate a great deal. What will produce impreovement in pace for recreational/amateur runners will be consistent speed training - once a week or ideally twice a week- together with longer and slower paces tuns toghether with regular races such as 5 km. for younger to middle aged runners, a 20 minute km is quite achievable and for over 60's 5 ks times fo 20 to 21 minutes for 5 km are achievabkle and all without ' heart rate' running. Better breathing whilst running can be deve;oped with yoga style exercises
I am 60 and I can certainly run 5k below 20:00.
However, I’d have to breathe open mouth. Put away running efficiency (running economy) ‚I can run what I can breathe‘.
As i have converted to closed mouth breathing, nose breading limits my oxygen supply and I work to eventually achieve closed mouth 5 k under 20:00.
Thank you for the informative video! One question my how shall I compute 75% of my PR? My current 5K is 4:55 per KM. Should my easy runs be at 7:55 per KM?
Thanks man.
Here is how I calculate it:
Current 5K = 4:55/km = 24:35 min/5km
55% pace = 24:35 x 1.45 = 35:39/5km
55% pace = 35:39/5km = 7:08/km
@@NicklasRossnerPT should I do 2435 x 1.75? I'm so bad at math Nick hahaha. I want to calculate some other paces of mine and see what fits most
@@rjbjr6226I assume you should multiply by 1,25, which is 1+(1-0,75), for the top (fast) end of the range. The example given for the (s)low end (1,45) is: 1+(1-0,55)
Do I still need to use 5k as reference if I'm going to run marathon?
@@vasya.k1n6 For zone determination? You can 😊
There are many ways to determine zones depending on the training philosophy and training plan you are going to follow.
A quote from the paper you cite: "Improvements were 5.0% vs 3.6%, ~41 s difference at post-training-intervention. This difference was not significant." The thing you highlight from this quote is that there is a difference between the training methods. However, according to the authors themselves, there is NOT a difference, when they look at the statistical significance. I do believe there is a truth to what you are saying, this paper is just not the one to cite.
Also if you want to do science based explanations I would recommend you to reference your sources for these claims.
Excellent advice, but the average person or beginner should know that running fast while having a slow heart rate will take years to come to fruition, you will have to be patient my friends, sorry to shatter your dreams of fast improvement.
Thanks man 😊
100% true. Patience and consistency is the biggest key to running faster with a lower heart rate.
But fast is relative 😄 For some people it’s fast to be able to run while having the ability to talk at the same time. And that is a much shorter time frame (in my experience)
Thank you for this tip
Great video. Youve earned my subscription!!! Thanks man
Thanks man! You rock.
I appreciate it 😃
Nice video‼️
@@ParzivalPleb Thanks man
Great video and explanations!!!
Thank you!
Although the study you presented might give indication about the superiority of polarized training it is important to mention that the effect was not statistically significant. So you cant be sure if this result was caused by randomness or via a real effect of low intensity training. So its actually a bad example of evidence for the science backed training plan although i don‘t disagree with your recommendations.
The performance stemmed from the fact the muscles were less tired I those who did more zone 2 training then those in threshold training group. If the gave both groups 5 days to fully recover from the training the results would be different. Vo2max is the most accurate indicator of your hear rate rate when training and the best way to increase is zone 4 and zone 5 training
Thanks for the comment 😄
Even though VO2 Max is a strong predictor, efficiency is extremely important, so we can’t rely on VO2 Max alone if we want to become fast runners (one of the reasons world class swimmers are not world class runners for example) - Many runners actually find their heart rate increase if they run too slow because their biomechanics change making them less effecient.
Heart rate can also fluctuate a lot based on sleep, diet, stress levels and so on.
IMO the most optimal way to measure effort is a combination of HR, Lactate and percieved effort of exertion.
I believe zone 4 and 5 training to be very important to become great. But the best distance runners in the World don’t train VO2 max that much. They actually train less than 20% of their time in zone 5 (or zone 3 depending on how you measure it.)
@@NicklasRossnerPTInteresting facts🤔 20% in zone5 is still a lot, considering its a very hard workout.
@@Vivungisport Yeah you’re right. It’s actually a lot of hard work 😁
Could you please share the articule about 55-75% run pace???
So I can run/walk to keep in Zone 1?
100 percent.
Great info! Slow running FTW!
Thanks man 😄
It's not slow though is it? Training at 5:00m/km pace for a 20 minute 5k runner isn't slow. Yes, it's easy pace, but it's much faster than what's usually considered to be Z2.
@@thegearboxman very true, it’s relative to your fitness level. I’d say running easy or slow for your fitness level is the key here.
@@thegearboxman also this is a useful callout. I have run 7x marathons, during the beginning of my prep, my slow runs are around a 12min/mile pace. Towards the end of my prep and a post marathon my slow runs are around 9min/mile. So it depends on where your running fitness level is
Great advice! I’m running a 5K Saturday and can figure out if I’ve been running too fast on long slow days.
Is there any research about warming up for a slow run? I live at the bottom of a tall steep hill, and I start with that before my regular route. I run slower on easy days now, compared to when I lived at the top of the steep hill!
There are ways that you could warm up to runs with low impact exercises like swings, lunges and drills. Going uphill at the start is great because its Lower impact - And personally I think that if you just ease into your slow runs for the first 5-10 minutes, it should do the trick. Always listen to your own body though.
While I'm not a professional analyst, I do have some guesses and theories as to why running at a higher cadence can lead to a lower heart rate for beginners. Many beginners heel strike, meaning they overextend their stride, decreasing their cadence because their foot takes longer to kick back. This means running at a higher cadence could possibly help with less heel strike and more mid/forefoot strike.
Solid point. In my experience it happens because most people tend to cut their stride short in front of their body instead of behind them. Thereby landing more underneath their center of gravity instead of in front of it and having less force to overcome.
Which in turn like you write, makes it easier to land midfoot and/or forefoot. :)
55% of my 5k pace = walking.... .... ..
There has been a Study where they looked at run/walking to see if it had the same effect if they stayed in their zone. It did. 👍
Crawling😂
I don't understand the math. Running 5k in 20' means 4'/km, 50% of which would be 2'/km; so, it's obviously not 50% of the pace. If you mean 50% slower pace, it would mean at least 6'/km; more if running at 75% slower; so also not correct. If you mean 50% of the speed, it would mean starting from a running speed of 15 km/h on the 5k, and running at 50% of that speed would mean running at 7.5 km/h, or ~8'/km, which is a fast walking speed, and running at 75% of the speed would mean running no faster than 5'20/km. How did you get to the 5' - 5'50 /km range?
Running a 5 km in 20 minutes means 4 k is yoru fast pace for that dustance race and if you are training for 5 kms then your slower long runs will be around at around 6 mins - I say around because ti really doesnt atter if it is a bit faster or a bit slower - the 6 k pace is just a guide. Your speed sessions - say 4oo metre repeats will be close to your 5 k pace of 4/ km but doesnt have to be as fast as 4/km
I should’ve done a better job in the video 😄
To find a pace that is 55% slower, we calculate the new pace as:
55% slower pace = Original time + ((1-0.55) x Original time)
Example 20min 5k:
55% slower pace = 20 min + ((1-0.55) x 20min)
55 % slower pace = 20 min + 9 min = 29 min
55 % slower pace = 29 min/5km = 5:48 min/km
I hope this helps 😄
@@amblincork I'm not sure what your answer is about. I was questioning the math in the video. Besides... by the "speed sessions" do you mean the repetition training? Because those should be at a pace faster than the pace of a 5k, and should be about running form, efficiency and speed; they should be between 200m and 400m, for someone running in 20', and with full recover in between. What should be roughly run at a 5k pace (in fact, slightly higher) are interval runs, which should be around 1km long, and which are meant to improve the VO2max. That said, running at 6'/km on the easy runs would be way too slow... Better target would be between 5'/km and 5'30"/km. Turns out, according to the explenation of the content owner, that if you run 25% slower on the 5k, that's indeed 5'/km, while running at 5'30"/km it's 37.5% slower. One should not forget that besides the effect on the body, one should also consider the mental training. Running somewhat faster (i.e toward the higher limit of the recommended range), means covering more kilometers in the same ammount of time (which is also beneficial) and it means also getting mentally used to more intense effort, which certainly helps in the moment one needs to race in a competition. For this same reason, it's beneficial to also do runs at Marathon pace (which is slower than the aerobic threshold, but higher than the easy pace) to get mentally used to the feeling of fatigue.
You might as well work with a trainer to guide you. Someone to analyse and prescribe a running plan tailored to your needs, aspirations and current form. It helps!
I agree - If you find a high quality trainer who knows what they are doing that is probably the easiest way to get the most out of your training 😄
You reposted this right? Because I’m sure I’ve watched it before haha 😅
yeah - Had some issues with the first upload that I had to fix 😄
Brand new video is dropping on friday 😃
There are not enough information. How much km or miles did the subject run ? Yes 80% low intensity is better but after how many hours in a week …
You can dive deeper with this article: Muñoz I, Seiler S, Bautista J, España J, Larumbe E, Esteve-Lanao J. Does polarized training improve performance in recreational runners? Int J Sports Physiol Perform. 2014 Mar;9(2):265-72
@@NicklasRossnerPT thank you 🙏
Seems like these videos never provide any useful info for new runners that are really bad at it. 5K pace? I can't even do a 1K. I have to do alternating jogging and walking trying to build up endurance but it isn't getting any better - been trying for several months now and I'm not improving, just killing myself out there 3 times per week. All I ever hear is "slow down more" and "that means you're going too fast". Any slower and I'll just be standing outside for 25 minutes.
I feel ya. Just get a pair of wheels. More efficient for us non-runners ;)
I’m so sorry for that. Will try to make it more accessible.
My thoughts are this: When just starting out don’t focus on training strategies, heart rate etc. Focus on what keeps you consistently getting out running and what makes you motivated. Walk/running is totalt fine and will get your there eventually. Just focus on progressive overload and consistency. So each week run a little more and walk a little less on your runs. Then build up to running without any walking breaks. Until you’re running consistently for 10k, the most important thing is just to get out multiple times per week and running. The rest will come. 😄
@@NicklasRossnerPT Thanks for the encouragement! Hope my comment didn't sound too negative about your content, it's great info for me to keep in mind if I can eventually overcome the hurdles I'm facing!
@@Hobo_X Not at all 😄 I just want to help.
The fact that you’re seeking information already tells me that you have what it takes to crush it!
Now it’s just about taking action.
I’ll be here. Rooting for you!
@@Hobo_X I was a runner for decades, then I stopped for some years, now I am in the same situation as you, My walking heart rate is now as high as my running heart rate used to be, I simply can not run for more than a few minutes
Awesome content
Thank you so Much 😄
Hi I think I discovered a significant error in this video. If I'm not mistaken your math at the end for calculating your pace is wrong and the method you gave in the comments for calculating it is too.
If your 5k pace is 4:00/km (or 20 minutes for 5km) then 55% of that pace is not 5:50/km.
4:00/km is ~45% faster than 5:50/km but 5:50km is only 31% slower than 4:00/km.
If you want to at 55% the speed of 4:00/km you need to calculate 1/0.55 * 4 minutes to get ~7.3 minutes or 7:16.
The faster pace of 75% of 4:00/km is 5:20/km
So the range of 5:00-5:50/km you presented is both too fast and much too narrow.
If the math is a little confusing to anyone reading visualizing it with speed instead of pace might be helpful. 4:00/km is 15km/h. 55% of that is 15*0.55= 8.25km/h.
8.25km/h which are 7.3 minutes or 7:16 as any pace to speed calculator will tell you or as you can calculate by multiplying 1/8.25*60.
Hi 😄
It’s so hard to clarify on text. Should have done a way better job in the video. Here is a simpler way to think about it: Think total time.
20 minutes for a 5k
75% pace = 25% slower pace = 20x1.25 = 25 minutes = 5:00/km
55% pace = 45 % slower = 20x1.45 = 29 minutes = 5:48/km
I will do better clarifying in the future. 7:16 pace is way too slow for a 20 minute 5k runner. They will not get anyway near the effect 😊
I’m sorry for the confusion
@@NicklasRossnerPT Thanks for the response ☺ but I'm still a bit confused. I agree that it's slow (and perhaps too slow for productive training) but are you sure the research you cited actually says 25%-45% slower and not 75% of 5k pace (or some percentage of VO2 Max expressed similarly)? Because the same numbers are cited all over the internet (like the 55%-75% range) but it always says X% of your 5k pace and never 1-X% slower.
I also don't get why it would be presented as 75% of 5k pace when they really mean 25% slower than 5k pace. Maybe I'm missing something but to me there seems to be no reason to do that unless they actually meant 75% of 5k pace.
@@ninjam77 The initial research is based on VO2 max work which has been converted by averages to 5k pace to make it easier for people 🙂 The more your 5k deviate from 20min the less accurate it will be. As to my understanding, the 25-45% slower makes more sense and gets closer to being just below LT1 for most people.
But it’s not an exact science. HR and Lactate levels fluctuate so much each day based on a number of factors which makes it impossible to give an exact number. I think that taking this as a guestimate and then compare it to percieved exertion is the best way to start. Then measuring progress over a few months, switch it up a bit and try again. That way you’ll find exactly what works for your body by tweaking the research 😁
The study you quote does not show statistical difference.
Imagine being a science based runner
Imagine that.. 😄
ok ok, so my 5k pb is 20:47. im supposed to run 5:00 till 5:50 in a slow run. but when i go to heart reate my max is probably about 190 right now. wenn i go for a 5:50 im already at 160 heart rate. how the fuk do i lower this? its anonnnoying, everyone seems to do easy runs EASYLY but im always stuck on these high heart rates.
Well done
Thanks man!
So, just how fast can you run at 117 bpm? Is that actually fast for you?
Around 4:30/km on flat ground, no wind.
Fast is always relative. It’s fast for 99% of people 👍
I can run really slow 8min/km 130 steps/min. My hearth rate would sky rocket with 180 steps/min. It's about as fast as I can sprint.
@@trevor81 Start small 😄. If I were you, I would try 140. Then over time when that becomes comfortable, I would try 150 and so on…
@@NicklasRossnerPTI have been trying to increase my speed and cadence, but hearth rate keeps me nice and low. Next stage is walking 😅
I think you might change your mind about that breathing technique if you check out some of the nasal breathing techniques that are helping thousands of people including myself.
You might be right. Nasal breathing is extremely hard doing running though and is not recommended for racing or hard runs.
@@NicklasRossnerPT ummm thats why you might want to dig a lil deeper and read Patrick Mckewon book or just watch a few youtube interviews so you can really understand whats its about. 😂 Its not about racing only nasal breathing. 😂😂
Genetics and body weight are the biggest factors in the heart rate to pace ratio.
@@mattb383 As the old saying goes: Hard work beats talent when talent does not work hard.
@@NicklasRossnerPT Up to a point. However, I know of a few people who never run and can run a 5:30 mile pace for a 5k. I also know a friend of mine who is 63 and never runs and can run a 7 min mile pace with a heart rate in the upper 140's (his son is the same way which tells me genetics helps). I run 15+ miles a week and struggle to maintain a 8:15 pace with a heart rate hitting upper 170's low 180's. I am 230 lbs and weight lift which hurts my running (15% body fat so not too fat). If I lost all my muscle and went down to 175 lbs, I would be able to maybe get a 7 min pace but would still be screaming with a heart rate.
@@mattb383
230 and 15% bodyfat - Thats awesome man, that takes a lot of dedication and hard work 😄
You are right about genetics.
But you don’t really know until years and years of specific training.
I’ve seen a ton of examples of people who are late bloomers (not age but training age) who end up becoming world class.
Just look at Jonas Vingegaard in the tour. No one saw him as a genetic wonder on a bike. But today everyone does. And no doubt the genes have a massive part to say. But it did not show until 10 years of hard training.
I just think way too many people quit too soon and miles away from their genetic potential, without giving it a fair shot 😄 Thats all I’m saying.
@@NicklasRossnerPT Thanks for the kind words. I agree with way too many folks giving up too early on their potential. I feel like everyone also responds to training differently. I actually get a lower heart rate on my easy runs by training more VO2 max and threshold (I hate this type of training as it just sucks) vs doing long case runs. Tried the base run making up 80% of my runs and it just does not work for me. I also feel cross training with mountain biking and the stepper helps as well. I get a little jealous of the folks who just have the it factor with running as I train hard to be mediocre in performance. I am usually the biggest guy at the local races so I know my build is going against me.
@@mattb383 Self-Experimentation is the way to go for sure 😄
Yeah I feel ya - I’m on the opposite side of the spectrum. Fast runner but I get jealous of anyone who puts on mass, when I feel like I can spend hours on end in the gym for very little gains 😅
110% ?
@@bobcatpnw9123 110% of prefered steps per minute.
So if they normally did 160 steps it would be 176 steps per minute.
I am 46, i have training for 3 weeks using the maffetone method. My heart rate target is 134, i run mostly between 130 and 135, always under 140. I have some weight to lose. I did a maffetone test and my speed was 7 km/h. It s slow but i am happy to be able to run and not walk in endurance. My target is to make 3 trainings of 1 hour each per week.
That's awesome! The most important thing is consistency. If you keep going, there is a solid chance your gonna hit all your goals! I'm rooting for you.
we are at roughly same place then. i started running more or less brand new to it exactly 4 weeks ago, where my target BPM are 135 using the MAF method. when i started i could only do 10:30 min/km, which now 4 weeks later are down to woping 9:00 min/km, so a 1:30 min/km improvement in only 4 weeks. still stupidly slow, but im overweight aswel and i wouldn't belive 2 months ago i now would be able to run for an hour straight without needing to stop at all. overall i see rapid improvement and my weight going down rather quick, so have high hopes if i keep it up:) today i ran 6.7km in an hour, and trying to slowly build up how far i can run every time i go out.
@@goldeneagle256 how many times are you running per week ?
@@goldeneagle256 Thats freaking awesome! Super inspiring. Keep going 😄
@@kingofmambo I'm out for atleast an hour every day. I run 2 days in a row, and then I recover 3th day by walking some local hike routes
Great video! You deserve more subs fella! I’m doing a lot of this so it makes me happy I’m pretty much doing most of the right things! This being said I’m every now and again picking up some great tips from people like yourself. Just subs! 22:56 for 5k runner at the mo and want to get sub 18 in 3-4 years time 🙌💪
Thank you so much!
22:56 aint too bad. And sub18 is a great goal!
I bet you're gonna surprise yourself and go even faster in 3-4 years, if you keep searching for information and implementing!
I'll be rooting for you!
Nice, I’m struggling to improve, like hit a plateau around 6:15/6:30. I’m 41 years old and need to keep an eye on watch and slow down because my bpm goes above 175-185 in fast runs.
Plateaus are so frustrating 😄 I know the feeling.
There are 3 ways I deal with this:
1. Consistency and progressive overload (Give it at least 8 weeks with a consistent schedule that has progressive overload)
2. Recovery - What happens outside of training? Stress, sleep, diet, motivation etc has a huge impact on our bodies ability to recover and improve.
3. Switch it up. If you’re still stuck try switching up the routine and track your progress. What works for others might not work for you. We use science as our starting point to start experimenting, but no two athletes train exactly the same.
I hope you break through and crush it 😄😄
55 to 75 percent of the 5k pace? How does this math work? In the example, the 5k pace is 4 mins/k. How do you run slow at 55 percent of that pace?...
I should have clarified. 😄
To find a pace thats 55% slower, multiply your original 5k time by 1 - 0.55.
Example:
20 min x (1-0.55)
20 min x 0.45 = 29 minutes
New pace = 29/5 = 5.8 min/km = 5:48 min/km
@@NicklasRossnerPT 20x1.45
my slow runs would be walking
There has been studies showing that run/walking is just as effective
If you told you I am 205pbm heard work
I reach 112bpm when I open my eyes.. any movement and I get 140 :D
what is this?
Bro I got higher heart rate than 120 when taking a shit a
Haha too much information 😂
Darn. I run really slow at 11 min/ mile.
wow 5:00/KM is considered slow run :D
WTH! im even gased doing 7:30/KM LOL!
So there you go 3:30, exactly what i expected.. just figure it out yourself 😂
This whole TH-cam running thing is absolutely Saturated
Only one way to breathe …… the matter how fast you run…. The nose and only the nose! If you cant do that, then you Got some work to do…..😊
Breathing in-tes. But breathing out fully-no. I understood this should be done more explosively to allow maximum time to fill lungs with fresh air
World class runners have a lot of work to do when racing then 😁
Do you have any references/studies on nasal breathing and performance? I would Think it would be detrimental to performance. Have no data to back it up though. Would love to go deeper. 😄
@@NicklasRossnerPT try to look at James Nestor he has a book called the sceince of a lost art, not relatet to breathing while running, but breathing in generel.
Also look at Patrick Mckeown.
I may not be a world class runner .. I’m 53 have been running for 8 years learned my self to breath through the nose while running just before the pandemic and havent looked back since…. and it all the way to my max pulse at 183
My restitution has reduced and my preformance is much better.
I think that it took me 6 months to master it
Just look at runners that end a hard run, they go with their tongue out of the mouth and sit down …. Not happening if you breath through the nose, just stick your arms up to stretch your lungs 30 sec and you are good to go again.
Hi brother, amazing video. I'm a video editor and graphic designer. I am available .
@@Asad.T Hey man - Thanks 😄
I might need that someday in the future. I’ll keep it in mind.
08:50
Your math doesn't add up mate. 5K in 20 minutes is 4:00min/Km pace. 55% of that pace is 7:16min/Km and 75% is 5:20min/Km. I don't know where your 5:00-5:50 range comes from.
I should have clarified 😄
To find a pace that is 55% slower, we calculate the new pace as:
55% Pace = Original Pace + (1-0.55 x Original Pace)
Example 20min 5k:
55% Pace = 4 min/km + (0.45 x 4 min/km)
55 % pace = 4 min/km + 1.8 min/km
55 % pace = 5.8 min/km = 5:48 min/km
@@NicklasRossnerPT Thanks for clarifying! So 55% slower really means add 45%. And 75% slower means add 25%. Sounds confusing as I would thing that 75% slower is much slower than 55% slower :P
If we go to the extremes, 100% slower would mean the same original pace, while 0% slower means not running at all.
@@frangalarza ya im not sure where he’s getting this math from. 50% of your pace is double the mins per km. If that’s hard to visualize just convert to km per minute first and you can clearly see that 50% of .25 km per min is .125 km per min (which converts back to 8 min/km)
@@pearljam_1 I'm with you. So much for a science based video 😂
@@frangalarza ya and honestly I’m not sure why we aren’t talking about heart rate instead of pace. The science says zone 2. Not some helter-skelter formula based on a 5k race.
Thank you
Thanks! I guess you are danish dynamite right?
100% 😄
your poor chroma screen work has ruined the video and is distracting from the brilliant content you made. we dont care where you stand what background is it, just go ahead share knowledge on any plain wall your videos are already great. thanks for helping us
You are 100% right. I don't care about the background either and it looks awful. But I had filmed 3 videos, that had something in the background that unfortunately needed to be removed. And since I did not discover it before I edited it all, I decided to chroma key (even though it's awful) to remove it instead of postponing them all and filming it again. One more video is coming friday that has the same issue and after that it will (hopefully) never happen again :)
Thank you for the feedback. I hear you and will make it better going forward!
Disagree. It's an amazing job and helps to visualize easly concepts!
@@salvatorerondinelli i know it's amazing, i liked the video it's very informative and helpful just that the chroma cut was distractive. Nothing with the content.
@@NicklasRossnerPT content is really helpful, will follow the tips
@@salvatorerondinelli Thank you man. I'll keep the graphics, that visualize the concepts going forward :)
❤
Long winded video for a simple answer
Gut
M
I was all into it until he said 8min pace was "slow"😂
Thanks for a very very confusing video 😉
@@Tommy-o1y I’m sorry if its confusing 😊 I try my best to help.
Thank you.
You're welcome