5 SNEAKY Tips To Keep Your Heart Rate Low While Running | How To Safely Lower Your HR During A Run
ฝัง
- เผยแพร่เมื่อ 25 มิ.ย. 2024
- Here at Coach Parry, we are huge advocates of building a strong aerobic base in order to become a better runner and today Sport Scientists Devlin Eyden & Lindsey Parry show you exactly how to keep your heart rate down while running...
...We'd love to hear if you have any other ways that have worked for you to lower your heart rate while running.
When you're ready, we'd love to help you become a better runner:
Grab our full mobility flow here: coachparry.com/9m8u-Mobility-...
Grab a strength plan for runners here: coachparry.com/9jhi-Strength-...
And a training plan here: coachparry.com/kk76-Training-...
In this video
00:00 Introduction
00:25 What if you can't run easy?
02:09 The talk test
02:38 The danger of group running
03:23 Find a slower group to run with
03:50 Running on feel
06:04 Using your running watch
06:33 It takes time - กีฬา
Very helpful - many thanks! During my (ultra) slow long runs and short / easy recovery runs (Z1 and low end of Z2), I struggle to maintain body posture & muscle tension. This leads to general stiffness and, sometimes, (lower) back pain. Is this a common issue? Any guidance?
Hey Sven. Strength training, strength training, strength training. It is very common and that is the solution. You can grab a plan to do here: bit.ly/ytCB2-Strength-Training-Plan
@@CoachParry Cheers - afraid this reply was coming 😂
Same here. Quite a while ago though. I think it is a common thing. I was out of action for a week!!! I forgot to include back weight training in my core training sessions. I do lots of back hyper extensions, but don't go higher than the horizontal. It is also super good for hamstrings and gluts. Try the Norwegian Hamstring Curl too. Although it is for hamstrings, it also does the lower back.
2 things that i've noticed from my experience doing easy runs:
1. if I want to lower the heart rate at some point during running, I switch on breathing only through my nose (I usually breath in through the nose and breathe out through the mouth); nose-only breathing for me lowers the heart rate with 4-5 bpm within 500-600m
2. usually, I have a lower heart rate if I use "long" breathing patterns (I do my easy runs with 8-8 for the first 2 km and then switch to 7-7 for the next 3 km and so on - with nose-only breathing); granted, the more I advance in my run, the heart rate will elevate anyway and I have to keep a long breathing pattern to keep the heart rate down, but this usually happens at the expense of pace - but since pace is not the primary goal during easy/long runs, it's fine.
hope this helps.
i owe my Oceans Half silver medal to the much slower groups and people that I ram with. Even the 6:30/km people who fought with me saying that I'm too fast for them, just don't realize how much they actually helped me by forcing me to run long slow runs with them. All my PB's came down to running with much slower people. Injust don't know how to pace myself on easy days and I have no shame in piggy backing off the slower runners
The first time I was able to run with a low heart rate, it was because of slippery ice. It forced me to run slow and it was a real aha moment.
Lol
Great advice! Thank you
Really useful stuff, thanks for sharing
Thank you love very useful tips 🙏
but u r not giving advice on how to lower the heart rate... talk test and gps watches is not tips! That is just tracking!i just set my garmin to vibrate if i go over a set pulse/zone. I have trained a lot of maffetone training the last 5 years: Here are some tips to keep u hear rate down:
control u breathing! u can also every know and then again take really deep belly breaths and exhale slowly. this will bring u pulse down by 10 beats.
dont look down; its common to look down too much down as u tire. This will close your throat and limit u oxygen - and obviously elevate u heart rate...
forget about pacing even kilometers! - instead focus on the terrain and what u running on. If u see a hill slow down long before it. If u mhit roots/sand/mud slow down u pace or start walking. dont try too run every km like they r the same, learn to feel the effort u r applying.
Walking hills will keep u healthier than any gym session... it doesn't matter if u walk! the aerobic benefits is huge either way! but running hills will just push past u aerobic threshold, burn glucose instead of fat and prolong u recovery...
Realize that zone 2 is jogging for most people. not running.
Dont excpect to run with low pulse if u r not properly recovered... even a bad night sleep will elevate u pulse... or stress...
doing zone 2 jogging will still feel hard initially - especially if u r doing too much, too soon.
Find another aerbobic activity. I swim alot and walk with poles - these r always zone 1 to lower zone 2.
If u can always run zone 1-2 without eating. Its not for me for trying to look a certain way, loosing weight etc. for me at least, running works best without anything in my stomach. Since u r below aerbocic thresholds u dont need calories either. Eating and drinking sweets before running will elevate u heart rate and for many cause stomach problems - we eat too much, too often anyway...
quickly start to elongate the time u run. When u solidly can keep a really low heart rate ur jogging time should be longer. Jogging/walk breaks for 90 minutes 2-3 times a week on 135 in hear rate isn't that hard after a few months! running less will eventually dont lead to nothing else then u maintaining u aerobic function...
now and again turn off the tracking and run free! do the longest run, fastest, most hilliest or whatever. If u only run by talk testing and gps pulse alarms u will get fed up. Get out in nature on weekends. Buy one pair of trail shoes and walk/run and just enjoy nature. or try to run a solo trail half marathon - if u fail on what u setout to do u can just walk back - when u start trail running walking will be like second nature...
Dont train with other people - all running groups i encountered seem to do is run intervals up hills or something awful like that. running is a really bad idea in groups since their knowledge is often lacking or there is too much competition and comparisons in the group. If u can't train solo, buy a bicycle, join a healthclub or start swimming. Or have a coffee afterwards with the runners.
I think I learned in John Staton's Running Start To Finish (Canada) or one of their 'RunningRoom' message boards, about the run/walk split. So for a good long while I would run for five minutes walk for two. (I'm now seventy and 5'8".) Now I'm able to run pretty much straight out for 6k (w/1min or less walk when needed,) but I took two minutes off my 1km pace. My resting HR is 55bpm or lower. Thanks for this great advice.
For Zone 2 easy training, My walk breaks are way more frequent than this video suggests even when I’m running as slowly as I can without my form becoming awful. I run as slowly as I can and when my HR goes out of Zone 2, I walk.
Great video guys! I used to get what I thought was ‘exercise induced asthma’ typically after about 10-15mins into a run: I have since realised it was probably down to just bad pacing…The realisation that running slow and easy is actually beneficial has been a game-changer for me (so thanks Lindsey!) . Plus the discovery of strength training as a building block to longer term health. I tend to run on my own because of location: so can’t use the talk test; walking breaks definitely help on hilly terrain these days 🥴👍
Try singing along with your play list as I do. At 78 mine are mostly slow and easy.😄
I run alone and use the talk test all the time! 😆 I'll belt out some of the ABC song, or make a comment about something I see. More often, I use the nose breathing test... if I can't breathe in through my nose, I'm going too fast.
Yes, it's interesting you mention this as I was speaking with someone recently who thought they had the same thing. While there can be many underlying reasons for this (i.e. unknown medical conditions), and it is a true condition even experienced amongst elite athletes, it can often come down to simple things like not doing a warm-up beforehand (easy pace), running too fast, not pacing correctly, incorrect breathing technique, taking on longer distances too soon, running in humid/hot conditions and yes, as you say, allowing your body to recover adequately when doing hill repeats/speed work.
If you have been watching my runs on Strava I have been taking walks on my runs but I can't run a groups when most start on the busy roads on concrete sidewalks but I rather run on residential roads on the asphalt surface instead to save my joints on an easier surface.
I am getting there in terms of the feeling the effort, for the most part I can feel the HR zone I am in. Conversation test is very handy, just looks odd speaking to myself while running alone.
Brilliant Joshua. If you're running alone you can do what we suggested at the height of the Covid outbreak and that is the sing test. No one was running in groups so we told people to break into song. So the next time you head out for a run, belt out your favourite tune and you should be good. It's a lot less weird than talking to yourself. 😜
@@CoachParry saw the song video, feel even more nuts singing 😂
It's much easier to train at low intensity on the bike and this is something I use in my training. I am wondering then what benefits I am still getting from low intensity (call it zone 2 or whatever, but really I just do what feels low intensity) rides instead of runs, and what benefits am I missing out on?
I have also found that for a given heart rate, over time, one does tend to get faster. Also, the heart rate I need to keep to make a certain distance. The higher the heart rate, the quicker I get puffed out. It is quite a balancing act. I only do one HIIT session and one race pace session a week (bike and immediately afterwards run). The rest is just weights and zone 2 cycle + runs. I also noticed at the bottom of zone 2 sessions, I burn considerably more fat than muscle. So I don’t mind the slow sessions too much. I use Polar Beats on my phone btw.
I wonder about the impact of low heart rate secessions that I maintain during swimming and cycling. I like the low impact of swimming and cycling and they are good zone 2 cardio. I find that I only need to run 6 - 10 miles a week to maintain a strong 10 K / half marathon threshold pace as a older age group recreational runner. I am always matching time spent between runs and swims and usually double the time doing bike rides.
Im running at 115bpm at 630mpk is that means i have to speed up the low heart rate im 43 im fit but sometimes i feel my easy pace is way to slow because i can no up my heart rate. Is that mean i have to do my easier run faster to get my heart rate between 120 135. My resting heart rate is 39
It's like interval training, Aerobic style.
I’m currently coming back to running after an involuntary 5 week break due to a Covid infection. I’m a slow runner and have no problem running very slow to stay in HR zone 2. But currently can’t run at all without popping out of zone 2 after a few minutes of sustained running. Does it make sense to switch to walking for my easy runs until my heart rate has settled down again? Or take walking breaks every few minutes? Thank you for your advice.
Very recognizable, I also have to start again. When I look at my running shoes, heart rate is already in zone 3. ;) I do fast walking sessions to stay in zone 2, speed between 6 and 7 km/h. I did this before in the past and know that in time my heart rate will drop so maybe I can run slowly in zone 2 again. Have fun! Love Ukraine 💛💙
Nose only breathing keeps me in my aerobic zone while running.
My pr is 16:15 and I don’t really run slow to say I normally run to where I can keep a conversation with my friends and cruise at about 7:30ish min/mile. Would there be benefit to running even slower then I am?
16'15" PR for which distance?
I find slow runs just heavy and loading joints with heaps of steps and long ground contact time, is poor slogging running form important to build fitness ? Not being a troll just get confused, if it’s comfortable does it really matter what your heart rate is ?
What is considered a low heart rate? What should the goal be?
Zones 1 and 2
Between 65%-75% of your max heart rate.
I breath through my nose only. If I have to open my mouth, then I am running too fast
What's a warf break?
Stop running and watch Star Trek: The Next Generation
I recently had a heart scan to make sure I was in proper shape for my half marathon. It showed my heart slightly enlarged. Due to all the running throughout the years and exercise, naturally as any muscle would, it would enlarge. Do you notice this as well among runners? My physician isn’t concerned by the way.
Yes, you're correct. Your heart gets larger when you exercise, especially when done consistently and in greater volumes over time.
@@thepsychologist8159 that’s what I thought. Thank you!
I can’t get lower than zone 3 unless i am on a treadmill & have been trying for 3 months so far. Within 10 minutes outdoor running I am in zone 3, which I can maintain for 60-90 minutes in z3-z4. I am going about a minute slower average pace from where I was last year too
So it's normal slow run should be max 75% heart rate and in theory that a pace you could run almost forever, it's like a pace you can sustain 20h (if the other part of your body are ready to it). Personnaly my slow pace is 1'20-1'25"/km slower than the pace I can maintain for one hour.
I also had this trouble. In the end I went for a usual night time run, but this time my headtorch battery became very low and so went onto red-light mode.
The reduced visibility brought my pace down to zone 2. A real 'aha!!' Moment....so now I do the same...run a familiar route in the dark with less light....you'll slow down naturally.
Using the term *'hack' is not the way* to send out any methods for better running.
Suppose I should run with those of my own age group instead of running with a group 30 to 40 years younger than me - problem is runners of my age are becoming rather scarce 🤥 Ah well do solo runs at an "older" pace -
Yeah in my group I am the youngest 😅 so what we do is we try to go at the speed of the slowest in the group and if the slowest person need to run slower we just wait them after.
(5:20) I couldn't agree more. I've been running for over 30 years and ever since these new 'fitness' watches have hit the market I've refused to wear one. I still wear a basic stop watch. My wife has gotten into running recently and she brags about her Garmin. "it can do this, it can do that". I tell her, yes, so can my brain.
People ask me, "well how do you know how far you've run". I tell them, because I map my course beforehand, even kilometer markers. "well how do you know what pace you're running at". Because I know what my pace has to be on any given run and I run to that required effort, plus I know my progress at each kilometer marker (hasn't failed me so far). "how do you know your heart rate". Being in tune with your body and knowing how much effort I'm putting in, is a very clear indicator of where my heart rate will be at (plus there are many variables that can effect your heart rate anyway).
Like any sport, running is a 'mental' game and by refusing to rely on technology and rather rely on what my body is telling me, I can then use my brain to calculate the rest.
Plus, I've actually been on races and heard people complaining that their device has switched off or it's giving incorrect information. Quite literally, those runners go into a 'melt down' and it's funny when it happens.
Different strokes..
@@venomlords I guess. But if you classify the 'norm' as most people who wear these pathetic devices, then I'm different. Like the movie Life of Brian. Brian says "Look, you’ve got it all wrong! You don’t NEED to follow ME, You don’t NEED to follow ANYBODY! You’ve got to think for your selves! You’re ALL individuals!"
The crowd responds with "Yes, we're all individuals".
Except for one person, who says "I'm not".
- Who's the individual?
You sound like a bit of a Luddite almost like someone 20 years ago saying "who needs the internet when I have my A-Z encyclopedia collection at home?" and a weirdo tbh but it's up to you whether or not you want to enjoy the advantages of a sports watch.
Yeah not that sneaky really!
Best way to keep heart rate low is start slow and gradually pick up the pace, also stay to mainly flat course.. last mile should be slower like a cool down
I thought you were going to recommend some drugs to lower your heart rate
Love Ukraine 💛💙
Great video guys! I used to get what I thought was ‘exercise induced asthma’ typically after about 10-15mins into a run: I have since realised it was probably down to just bad pacing…The realisation that running slow and easy is actually beneficial has been a game-changer for me (so thanks Lindsey!) . Plus the discovery of strength training as a building block to longer term health. I tend to run on my own because of location: so can’t use the talk test; walking breaks definitely help on hilly terrain these days 🥴👍
Hello, probably I struggle with the same issue. Heart rate high after 10 min or so. What exactly did you do? Run slower? For me its almost I need to fast walk. Is that what helped you? How long did it take to adjust and be able to run? Thank you
@@adina226 I really just start slowly and then try and resist the urge to speed up because now I know it’s not going to benefit me. I think it also helps to do a proper warm-up routine as in the past I would dive straight into running. Doing some decent walking drills and dynamic stretching as shown by the Coach Parry team definitely also helps
@@andrewsmerdon6453 many thanks for your answer , appreciate it.