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@runnerkarolineolsen 3 сағат бұрын
Explained ⬇️ 💖 Heart rate is completely individual-it’s not “good” or “bad” to have a high or low heart rate. What matters is understanding your unique zones and managing intensity correctly. ⚠️ Here’s why it’s important: Most runners go by feel-some days you slow down because it feels easier, and other days you push hard at a run club or during intervals. While listening to your body is a great skill, if you want to optimize your training and truly feel and perform your best, learning to train with heart rate zones tailored to YOU is a game-changer. 💡 A personalized running plan that incorporates heart rate zones can help you: ➡️ Train smarter, not harder. ➡️ Avoid overtraining and burnout. ➡️ Maximize your results while feeling your best. 📈 Ready to level up your running? 🚀 Comment COACHING for 1:1 coaching details. 🔗 Comment START NOW for my marathon plans. 🔗 Comment PLAN for my free beginner running guide. 🎥 Comment KZbin to dive deeper into these concepts. #marathontrainingtips #marathontraining #runstrong #runninggoals #runhappy #marathonrunner #trainingforamarathon #runnersofinstagram #runningcommunity #runnersworld #instarunners #runningtips #heartratetraining #heartrate #runninginspiration #runningmotivation #marathontrainingplan #beginnerrunner #runcoach #keeprunning #runyourrace #runnerkarolineolsen #WorldRunners #26point2 #MarathonRunning #TrainingTips #RecoveryIsKey #ThresholdTraining #SmartRunning #zone2training
@whatsupAitch 4 сағат бұрын
Damn you’re stunning 🤩 Well done , I’m 35 Days Sober while practising for my first Half Marathon . subbed
@MurhsiziJessica 19 сағат бұрын
I just versus my own paces
@tomd737 Күн бұрын
What is your anaerobic threshold HR?
@runnerkarolineolsen 2 күн бұрын
EXPLAINED 👇🏼 💡 How hard your run feels isn’t just about effort (pace or heart rate)-it’s also about how RECOVERED you are. For example, a 130 bpm heart rate is a recovery zone for me (around 65% of my max), but it can feel HARD after a high-mileage week or a lot of threshold runs. 🤔 Is this a problem? No, this is my body adapting to higher volume, which has been key to improving my race performance. ‼️ But here’s the important part: You need to know the difference between training that builds you stronger and training that breaks you down. ➡️ Strategic mileage or intensity increases will make you stronger if recovery is prioritized. ➡️ Consistently pushing without recovery weeks leads to burnout and diminishing returns. My Quick Tips: ✅ Follow a structured running plan that adapts to your needs. ✅ Learn the difference between productive fatigue and overtraining. 📈 Ready to take your running to the next level? 🚀 Comment COACHING for 1:1 coaching details. 🔗 Comment START NOW for my marathon plans. 🔗 Comment PLAN for my free beginner running guide. 🎥 Comment KZbin to dive deeper into these concepts. #marathontrainingtips #marathontraining #runstrong #runninggoals #runhappy #marathonrunner #trainingforamarathon #runnersofinstagram #runningcommunity #runnersworld #instarunners #runningtips #heartratetraining #heartrate #runninginspiration #runningmotivation #marathontrainingplan #beginnerrunner #runcoach #keeprunning #runyourrace #runnerkarolineolsen #WorldRunners #26point2 #MarathonRunning #TrainingTips #RecoveryIsKey #ThresholdTraining #SmartRunning Zone2Training #wearerunners
@honza1859 2 күн бұрын
Nice, I am curious - what is your pace at HR under 120?
@runnerkarolineolsen 2 күн бұрын
It depends! Last spring it started at 7 min/km and I got it down to 6:15 min/km by the fall. When I overdid it (too high stress from things outside of running -> poor recovery ) I had a period where it was 8 min/km. Staying patient through this period has now left me closer to where I left off last fall🤗😊
@honza1859 Күн бұрын
@@runnerkarolineolsen It is nice to see that slow runs will make you faster finally bacause you can simply run longer in faster pace....
@MissDavisCreations 2 күн бұрын
What is the point of this video exactly
@MurhsiziJessica 2 күн бұрын
4 me paces is my favourite
@emrik2s 3 күн бұрын
Hi Karoline, I love your 'while running' videos, the beach ones are better than track ones because of the scenery and sights! Thanks to Oscar for filming. By the way how would you go about determining the reps x distance x recovery time to tackle?
@runnerkarolineolsen 3 күн бұрын
Thank you so much for the kind words! I'm so glad you enjoy the beach runs - they are definitely a special place to film. I'll make sure to pass along the thanks to Oskar as well! As for your question, when determining the reps, distance, and recovery time for a workout, I like to consider a few factors: 1. The intensity of the effort (whether it's an easy run, threshold, or intervals). 2. Your current fitness level and what you're aiming for in that session (e.g., speed, endurance, or stamina). For beginners, I recommend longer recovery times to allow for more rest, while advanced runners have shorter recovery as they recover quicker. For most of my threshold runs my recovery time is short compared to the interval time. This has to do with intensity -- as you see in the video I am not pushing the pace (or in my anaerobic zone). 3. How much recovery you need to feel fully ready for the next effort. I look at how quickly my athlete's heart rate drops to determine rest time. I adjust based on the workout type and how the athlete feels. Should I make a video on this?
@emrik2s 2 күн бұрын
@runnerkarolineolsen yeah I have come across lots of YT content about intervals and everyone is doing different mix of reps x intensity x distance x recovery time. No one actually explains how each metric should be adjusted. I have been making up my own similar to your suggestion but it could be worthwhile making a video explaining the considerations for beginners. Also love the messaging that easy runs are meant to be easy! I am one of those people that was doing anaerobic thinking it was going to give me the benefits that aerobic will. Have been resetting my own goals and really slowing down. Did a 22km today which is my longest ever...at 6:30/km pace which is super slow but that is my new easy pace. :)
@mireyavictoria2182 4 күн бұрын
Do you trust your watch for HR? Or use a chest strap?
@runnerkarolineolsen 3 күн бұрын
I use a chest strap, always😊
@drivenbyarchery8676 4 күн бұрын
Good job. It takes some much hard work to get faster. Someday you just think it’s never going to happen and think man I suck at this. Then out of the blue while training you get a notification on your watch…. New 5K record. New 10K record and then you think, I’m the greatest runner alive!!!!!! That’s why running is so awesome it rewards you unexpectedly as long as you continue to work hard. Thanks for the video.
@runnerkarolineolsen 4 күн бұрын
What I did to level up my running and my life ⬇️ 1️⃣ Graduated from my MBA and started prioritizing my running goals. ✅ Learned to set boundaries and say no (because you can’t do it all). ✅ Focused on progress, not perfection. ✅ Embraced the long-term vision for my startup, @staysatisfied (success takes time, not shortcuts). ✅ Found the right running coach to guide me (it took trial and error, not every coach is the right fit). ✅ Made sleep and recovery non-negotiable: • Second run now at 4 PM (instead of 8 PM). • Dinner at 6 PM, wind-down routine at 7 PM, bedtime snack at 8 PM. • In bed by 9 PM, no working past 7 PM-even if the to-do list isn’t finished. 💡 All of my “secrets” come down to HEART RATE training and managing intensity correctly. 🎥 More on all this on my KZbin channel. Comment KZbin and I’ll send you the link. I work with Norwegian coaches (online since I’m in San Diego), which has shown me firsthand how effective online coaching can be. It’s why I’ve started coaching others myself-helping runners like you feel and perform your best. Some call me boring. Others call me disciplined. I say I’m intentional about living in a way that makes me feel my strongest. 😉 If you’re ready to improve your running times and feel healthier and stronger than ever: 📈🚀 Comment COACHING to learn more about 1:1 coaching. 🔗 Comment START NOW for my marathon plans. 🔗 Comment PLAN for my free beginner running guide. 🎥 Comment KZbin for in-depth running advice. #MarathonTrainingTips #MarathonTraining #RunStrong #RunningGoals #RunHappy #MarathonRunner #TrainingForAMarathon #RunnersOfInstagram #RunningCommunity #RunnersWorld #InstaRunners #RunningTips #HeartRateTraining #HeartRate #RunningInspiration #RunningMotivation #MarathonTrainingPlan #BeginnerRunner #RunCoach #KeepRunning #RunYourRace #runnerkarolineolsen
@runnerkarolineolsen 4 күн бұрын
🚀 Want to take your running to the next level? Limited spots for personalized coaching are now available! 🏃♀ If you're ready to crush your goals, check out my training plans here: linktr.ee/runnerkarolineolsen
@MurhsiziJessica 2 күн бұрын
❤
@MurhsiziJessica 19 сағат бұрын
Great
@TJ-pc3mx 5 күн бұрын
WoW you sound so real with real information . Not like a bull S@#$ influencer.
@TJ-pc3mx 5 күн бұрын
Great video.
@runnerkarolineolsen 5 күн бұрын
Thank you so much😊😊
@paulstarr6001 5 күн бұрын
Thank you. All the very best in your endeavours.
@runnerkarolineolsen 5 күн бұрын
Thank you😊😊
@paulstarr6001 5 күн бұрын
Bless you your to kind. My goal this year is to run sub 18 for the 5k. My pb is 18.39. So will see how it goes. Thank you for your time. I'm hoping to enter the British Masters for age 50/54.
@runnerkarolineolsen 5 күн бұрын
Thank you so much! You’re doing amazing, and a sub-18 5K is such an exciting goal-you're already so close with that 18:39 PB! I have no doubt you’ll get there with the right training and consistency. The British Masters sounds incredible too; it’s so inspiring to see you chasing big goals. Wishing you all the best this year-keep me updated on your progress, I’d love to hear how it goes!
@mikezeigler1503 6 күн бұрын
I agree 100%. I started heart rate training in June and I feel fantastic! I’m running the Miami Marathon in two weeks so we’ll see how it all works out.
@runnerkarolineolsen 5 күн бұрын
🙌🏼 Good luck!🤩
@SherryJav 6 күн бұрын
Literally me today. Definitely dehydration for me then, thank you so much for this.
@runnerkarolineolsen 5 күн бұрын
You're so welcome!
@MurhsiziJessica 6 күн бұрын
Very motivated
@runnerkarolineolsen 7 күн бұрын
I am just here to share my experiences as a marathon runner going from ZERO running to aiming for the Olympics & through coaching many many runners🫶 Not saying that HOW YOU FEEL doesn’t matter because if you are one of my athletes you know it’s my first question! However, training on feel when you are increasing milage (which truth to be told you need to do to run fast) might not be enough. Especially when your personality is to push⚠️ Having personalized heart rate targets on every run and focusing on hitting them (not to run x pace) has been a game changer for my training. ✅ It is how I improved my 5K time in 2024 with 49 seconds (18:13 is my PB) and ran 85 miles (140 km) in one week (at the most, it every week). If you want the same personalized heart rate targets (specific % of YOUR max) then comment 📈🚀Comment COACHING to learn more about my 1:1 coaching 🔗Comment START NOW for my marathon plans 🔗Comment PLAN for my free beginner running guide 🎥 Comment KZbin to learn more in depth #marathontrainingtips #marathontraining #runstrong #runninggoals #runhappy #marathonrunner #trainingforamarathon #runnersofinstagram #runningcommunity #runnersworld #instarunners #runningtips#heartratetraining #heartrate #runninginspiration #runningmotivation #marathontrainingplan #beginnerrunner #runcoach #keeprunning #runyourrace #runnerkarolineolsen
@rahilarious 7 күн бұрын
let's say my LT HR is 172 bpm...what would you suggest I should do to increase it? Training below, at LTHR or higher than LTHR?
@runnerkarolineolsen 6 күн бұрын
Great question! If your lactate threshold heart rate (LTHR) is 172 bpm, the best way to improve it is by incorporating training both at and just below your LTHR. Here’s a breakdown: 1⃣ Train below LTHR (85-90% of LTHR): This includes tempo runs or sustained efforts slightly below 172 bpm. These runs help you build efficiency and endurance without overloading your system. Personally, I’ve seen the best progress by focusing on more volume at this intensity-it’s a game-changer for fitness and threshold improvement! 2⃣ Train at LTHR: Workouts like threshold intervals (e.g., 3x10 minutes or 20-minute steady efforts) at or near 172 bpm are key to improving your ability to sustain effort at your threshold. 3⃣ Occasionally train above LTHR: High-intensity interval training (HIIT) or VO2 max intervals (e.g., 3-5 minutes at a very hard effort, above 172 bpm) will help push your overall cardiovascular fitness, which indirectly raises your LTHR over time. The key is balancing these sessions with enough recovery and easy runs to avoid burnout. Training too much above LTHR can lead to fatigue and limit progress. Consistency and patience will pay off-your LTHR will gradually improve as your fitness increases! Let me know if you’d like me to create a video or training plan diving deeper into this topic! 😊
@animecraycray 8 күн бұрын
This was really helpful. I feel like i really enjoyed running but i got so obsessed with keeping a certain pace so i started dreading the long runs and realized i should just slow down
@runnerkarolineolsen 6 күн бұрын
I’m so glad you found this helpful! It’s so easy to fall into the trap of chasing a certain pace and losing the joy of running-I’ve been there too. Slowing down on long runs is such a game-changer, not just for enjoyment but for building endurance and staying consistent. It’s amazing how much progress you can make when you take the pressure off. Keep enjoying those runs-you’re doing great! 😊
@malikbhi01 10 күн бұрын
Nice
@runnerkarolineolsen 9 күн бұрын
Thank you! Glad you enjoyed it! 😊
@malikbhi01 10 күн бұрын
Nice
@runnerkarolineolsen 9 күн бұрын
Glad you enjoyed it! 😊
@Burps___ 10 күн бұрын
Hi Coach Karoline. Thank you for all your training videos! Can you consider a video on weekly schedules. I am so confused. I read about "do your weekly long run; but don't forget speed sessions and include some VO2Max reps, intervals, and tempos; and you might want a mid-distance weekly run,; and never skip strength training sessions; oh and don't forget your weekly hill session; and never forget to do recovery runs,; and add in some strides; and do cross-training" blah blah blah. lololol These athletes must have eleven-day weeks! My head is swimming to schedule all this (so is that considered cross-training) 🧠🤯😅 Any tips would be helpful. Thank you.
@runnerkarolineolsen 9 күн бұрын
Hi there! Thank you so much for watching my videos and for this amazing comment-it really made me laugh because I’ve been there too! 😂 It can feel like we’re trying to squeeze 11 days into a 7-day week (imagine if that were possible, right?!). The key is to simplify and prioritize based on your experience level, goals, and how many runs you can realistically fit into your week. For an intermediate runner, I generally recommend: 1⃣ One long run 2⃣ Two harder sessions (tempo, threshold, or speed-rotate between them). A common mistake, which I’ve made myself, is doing these sessions way too hard. I wish I had trained by heart rate sooner and set a max effort based on the specific zones I was targeting-it’s been a game-changer for improvement without overdoing it. The rest of your week can be filled with easy/recovery runs and 1-2 strength training sessions. Extras like strides, hills, or cross-training can be added if you have time and energy, but they’re not mandatory. The most important thing is consistency over time, not cramming everything into one week. I love your idea for a video on this-I’ll definitely make one soon to break it all down and keep it simple. Thank you again for your support and for bringing this up-it’s such a relatable topic! 😊
@Burps___ 9 күн бұрын
@ Thank you, Coach! I took a screenshot of your reply for myself and I texted it to my best running buddy. You really boiled it down for us…and yes, I bet we do our speed sessions too hard and fast. We are “deadsville” 🧟 the next day so there is no way to do two per week of that same intensity. The dread for that speed day keeps us awake the night before, it’s so hard. Hahahaha. Okay, thank you for giving our weekly schedule some balance. Will watch for more on this whenever you get around to a video on the topic. Thank you! 😊
@runnerkarolineolsen 6 күн бұрын
@@Burps___ Thank you so much for your kind words! I’m so glad my reply resonated with you and your running buddy. I laughed at 'deadsville'-I’ve definitely been there too! 😂 Speed sessions are important, but when they’re too intense, they can leave you drained and make it impossible to stay consistent with your training. Focusing on the correct heart rate during these sessions can make all the difference, helping you train smarter and recover better. I’m so glad you’re making these adjustments-it’ll pay off in the long run! Stay tuned, because I’ll definitely work on a video to break this all down in more detail. Thanks again for your support and for sharing your journey-it really means a lot! 😊
@Burps___ 6 күн бұрын
@@runnerkarolineolsen 🤍🤍🤍
@donjr.m 10 күн бұрын
love this.. Subscribed and Followed :)
@runnerkarolineolsen 10 күн бұрын
Thank you so much for the support! I’m so glad you enjoyed the video. Excited to have you on this journey-let me know if there’s anything specific you’d like to see! 😊
@anazrotz5772 10 күн бұрын
Awesome video. Started to run (even) slower bcs of your videos 😅 but my hr is making progress ❤
@runnerkarolineolsen 10 күн бұрын
Thank you! So happy to hear my videos are helping you. Running slower is such a game-changer for building endurance-sounds like you're on the right track! Keep it up, and your progress will continue to shine! ❤💪
@paulstarr6001 10 күн бұрын
Enjoyed your video as ever. Could I please ask a question? My half marathon p.b is 1.29. I'm aiming at doing a marathon in September. My question is how fast should my easy long run be. In min per mile please, I'm old school. I'm aiming for a 3.15 marathon time. Kind regards Paul.
@runnerkarolineolsen 10 күн бұрын
Hi Paul! Thank you so much for enjoying my videos and for your question-it’s a great one! Personally, I base my training on heart rate rather than pace. This approach allows me to work within my current fitness level, which has helped me see significant improvements without overtraining or risking injury. For your easy long runs, I recommend targeting a heart rate zone that’s around 65-75% of your maximum heart rate. If you’re set on using pace, this typically translates to about 1:30-2:30 minutes slower per mile than your goal marathon pace (for a 3:15 marathon, that’s roughly 9:00-10:30 min/mile). If you’re not sure about your zones, getting a VO2 max test or estimating your threshold heart rate from a recent race would be a great starting point. From there, you can build with tempo sessions just below threshold effort and gradually progress to threshold runs. Adding a speed session every other week is also a smart way to complement your training. Stay tuned for my half marathon plans coming in February-I’ll dive deeper into all of this! Wishing you the best of luck with your marathon prep! 😊
@paulstarr6001 9 күн бұрын
Thank you so much for your in depth answer. I will try your method for sure. I'm 53 and my garmin has worked out zones for me. But I think they may be incorrect. I did a 5k today and my max heart rate was 195. So i think I might have to get tested. Keep up the great work. Kind regards Paul Starr
@runnerkarolineolsen 6 күн бұрын
@@paulstarr6001 At 195 bpm for your max heart rate, it’s possible that your Garmin zones might not be perfectly calibrated, especially if they’re based on a default formula. Getting tested (like a VO2 max or lactate threshold test) is what i always recommend if you want to dial things in more precisely. In the meantime, you can use your recent 5K data to estimate your zones more accurately. For example, your max heart rate gives you a better baseline to adjust your easy, tempo, and threshold efforts. Keep up the great work with your training, and let me know how it goes with this new approach-I’d love to hear about your progress! 😊 Kind regards, Karoline
@runnerkarolineolsen 10 күн бұрын
When running is your #1 priority 🫶 #MarathonTraining #RunnersLife #RunningMotivation #RunEverywhere #RunAddict #RunningGoals #RunnersCommunity #RunningInspiration #RunTheWorld #TravelRunner #DestinationRunning #RunAndExplore #RunTravelRepeat #FitnessJourney #NoExcuses #WorkoutMotivation #FitLife #NorwayToSanDiego #ChasingMiles #RunYourWorld #RunnersOfInstagram #FromTheTarmacToTheTrail
@drivenbyarchery8676 11 күн бұрын
Yeah my treadmill at home is about a half a number faster than the gym. I will say I went home for Christmas for 2 weeks and it was freezing out so I ran every workout on my treadmill. Then when I got back to my work home in Oahu Hawaii I ran outside as usual and between the heat and the hard surface of the concrete it took me about 3 miles for my road pace to start feeling normal again. I think the treadmill causes me to have a lazy pace due to it adds assistance at keeping pace and has bounce. But I do enjoy treadmill runs. Especially if I’m doing intervals because I can add in RDLs, pushups, pull ups and whatever else while I’m on my 1 minute slow down. Instead of just jogging slow/walking. And I never have to carry water!!! lol. Great video and info. Thanks.
@runnerkarolineolsen 11 күн бұрын
Which tip was most helpful for you? Are you planning to try slowing down, adding distance gradually, or incorporating threshold runs? 🚀 👉 Don’t forget to check out my training plans and coaching options here: linktr.ee/runnerkarolineolsen 👉 Follow me on Instagram for daily running tips: @runnerkarolineolsen 🎥 Watch next: How to Avoid Running Injuries kzbin.info/www/bejne/mZS9pWiDjbigqLM
@MurhsiziJessica 6 күн бұрын
Its been more than 30 years i run but 8 still lose the paces
@MurhsiziJessica 12 күн бұрын
Great
@hagosmesgoun7195 12 күн бұрын
Make it fun it’s Toy #boston#Chicago #NYC we’re #CA 🏁😎
@alexanders4911 13 күн бұрын
Cute girl ❤
@runnerkarolineolsen 12 күн бұрын
Thanks for watching! 😊🏃♀
@GaryBoulden-t3m 13 күн бұрын
Train harder not smarter as a wise man once said
@runnerkarolineolsen 12 күн бұрын
🙌
@randystebbins5733 13 күн бұрын
This is such a great video and so true. As a 71 year old runner with many years of experience, and a former track and cross country coach, I can tell everyone else to run at the correct easy pace, but have always had trouble doing that myself🙂. Never too old to learn. I have recently been focusing on slowing down on my easy days. I never look at my watch during a run, but always check the time after. It seems that I have often been focusing on time instead of correct effort. Still working on it! Thanks!
@runnerkarolineolsen 12 күн бұрын
Thank you so much for your kind words and for sharing your experience! It’s so inspiring to hear from someone with your background-71 years old and still running strong, that’s amazing! 😊 I completely understand how hard it can be to practice what we preach, even as a coach. Honestly, this is why I have a coach myself-it’s so much easier to stick to the right things when someone else is guiding and holding you accountable. Slowing down on easy days is such a common challenge, but focusing on effort instead of time really does pay off in the long run (pun intended 😉). The fact that you’re working on this now shows so much dedication, and it’s never too late to learn and improve. Keep up the great work, and thank you for being such a valuable part of this community! 💪🏃♂
@randystebbins5733 12 күн бұрын
@@runnerkarolineolsen Thank you. This is the first video of yours that popped up on my youtube feed. So glad I found your channel. I am now a subscriber and will look forward to more of your work.
@runnerkarolineolsen 11 күн бұрын
@@randystebbins5733 Thank you so much for your kind words and for subscribing! 😊 I'm thrilled to hear you found my channel and enjoyed the video. Welcome to the community! If there’s a specific topic or question you’d like me to cover, feel free to let me know-I’d love to create content that helps you. Looking forward to sharing more with you! 🏃♀✨
@runnerkarolineolsen 13 күн бұрын
💡 Treadmill speeds vary, and not all treadmills are accurate. This Christmas in Norway, I ran on 6 different treadmills, and not one of them felt the same. While some variation is normal, I noticed significant differences in treadmill speeds-even when running at the same heart rate! 🤷♀️ Should you trust your watch pace instead? ❌ Unfortunately, your watch isn’t always accurate indoors either, as GPS doesn’t work well on a treadmill. ✅ What should you do then? I recommend sticking to the treadmill’s speed settings, but try to use the same treadmill each time (not just the same brand). If that’s not possible, don’t stress-it’s just something to be aware of, especially if you’re training based on pace rather than heart rate. For me, I always adjust my pace to match my target heart rate-that way, my training stays consistent no matter which treadmill I use. When comparing paces, I always compare treadmill speed on the same machine and at the same incline. If you’re looking to improve your treadmill workouts or need guidance in your training, I’m here to help😊😊 📈🚀Comment COACHING to learn more about my 1:1 coaching 🔗Comment START NOW for my marathon plans 🔗Comment PLAN for my free beginner running guide 🎥 Comment KZbin to learn more in depth #marathontrainingtips #marathontraining #runstrong #runninggoals #runhappy #trainingforamarathon #runnersofinstagram #runningcommunity #runnersworld #runningtips #runningmotivation #marathontrainingplan #beginnerrunner #runcoach #keeprunning #runnerkarolineolsen #RunningTips #TreadmillRunning #RunSmart #RunningCoach #RunnersLife #MarathonTraining #RunningMotivation #HeartRateTraining #TreadmillTips #TrainSmart #InjuryFreeRunning #TrainingPlan #norwegianrunner #runninginnorway
@iRunMtns 13 күн бұрын
If you'd like to get more specific for your next video, especially for giving tips, your fitness watch uses an accelometer indoors. It needs to be calibrated by at least occasionally running outdoors, but better yet, regular weekly outdoor runs for optimal calibration. Arm swing is crucial for the accelometer. Again, crucial. Holding onto the handrails will interfere with the ability to measure your movement. For even more accurate data, you can use external sensors like a foot pod. These sensors provide additional data to the watch, improving pace and distance calculations. If HR tracking is your main goal then you should seriously consider an external chest strap heart rate monitor. Go ham.
@hagosmesgoun7195 13 күн бұрын
Ur inspiring : perhaps if I was in my 20’s or 30’s I would certainly have the chance for Olympics as well . Anyhow I on my to Boston in a few months aiming from 3:38now 2:49 did Chicago last Nov 2:48 - different course haha back into running after 15yrs+ I am almost 50 jk . This will be my 6th marathon in less then 2yrs . Please go for it wish you all the best Btw : in my young days I was an all American runner😎
@GTE_Channel 14 күн бұрын
My friends and family are the opposite and told me I was crazy when I told them I was going to run an Ultra 😂
@runnerkarolineolsen 12 күн бұрын
Haha, I love that! 😂 Honestly, isn’t that half the fun-proving them wrong? Running an ultra is such an incredible challenge, and it’s something most people can’t even imagine doing. You’re definitely not crazy; you’re inspiring! Keep crushing it, and I can’t wait to hear how your ultra goes. 💪🏃♂
@GTE_Channel 11 күн бұрын
@runnerkarolineolsen the Ultra went well. Well.... it was tough and yet satisfying. 10hours of running does put a lot of things in life into different perspectives. My parents went from 'this can be good for your hearth' to travelling with me to the race and supporting me at every aid station. They're the best. I'm actually a quite average man. I believe everyone is capable of doing these things, all it takes is motivation, persistence and enjoying the process. Best of luck on your future goals.
@runnerkarolineolsen 6 күн бұрын
@@GTE_Channel Wow, congratulations on finishing your ultra! 10 hours of running is an incredible achievement-it must’ve been such a challenging yet rewarding experience. I love how your parents went from being curious about the health benefits to fully embracing your journey and supporting you at every aid station. That’s so special-they sound like the best crew you could ask for! I really admire your mindset. You’re so right-persistence, motivation, and enjoying the process are what make goals like this possible. It’s inspiring to hear how much running has given you, and your story is such a great reminder of what’s possible when you embrace the journey. Thank you so much for the kind wishes! Wishing you many more rewarding running adventures ahead! 😊
@jimmybondy9450 14 күн бұрын
When I was young we were just running, no one was talking about heart rate. 🙂 We did listen to our body, it tells you a lot. I didn't even wear a watch in a competition.
@runnerkarolineolsen 14 күн бұрын
That’s such a great perspective, and I really admire the simplicity of just running and listening to your body! I completely agree that being in tune with your body is so important-some of the best athletes are masters at this. For me, though, it’s been a learning process. I naturally tend to push too hard, and when I relied only on feel, I often found myself overtraining. Using heart rate and lactate testing taught me what different effort levels should actually feel like. Now, I’m able to combine that knowledge with RPE and listen to my body more effectively. Does that make sense? I think finding the right balance between feel and data is key for a lot of runners, depending on their tendencies and goals! 😊
@freddyheynssens1950 15 күн бұрын
Very good advice. You are an athlete. I appreciate this video. God bless you richly.
@runnerkarolineolsen 14 күн бұрын
Thank you so much for your kind words and support-I truly appreciate it! I’m so glad you found the advice helpful. Wishing you all the best in your journey, and may you be richly blessed as well. 😊🙏
@bobgarbett3229 15 күн бұрын
Hello, Thank you for you video. It’s the first time I have come across your work and will now listen to more. I am 70 and I got back into serious running almost 4 years ago. I must confess to being a little overwhelmed by so many running videos most of which are saying different things. I have tried so many things in an attempt to run faster with no success. My 5K time has not improved at all since 2022 and Boy! I have trained hard. Any suggestions that you can make would be very appreciated. If I push myself really hard I can break 26Mins for the 5K and my goal is to run sub 25 but it seems almost impossible! I’ve done gym work, speed work, hill work even had an online coach for almost 1 year ( with no success) Can you help me?
@runnerkarolineolsen 14 күн бұрын
Hi, thank you so much for sharing your journey and for your kind words! Breaking 25 minutes is absolutely achievable, and I’d love to help. Here are three tips that might make a difference for you: Make Sure Your Easy Runs Are Truly Easy: Many runners push too hard on easy days without realizing it. I recommend getting a VO2 max test to identify your heart rate targets, especially for easy runs. This will help you stay in the right zone and avoid overtraining. If you’re someone who naturally pushes hard, this is key to holding yourself back and recovering properly. Add Volume at Threshold: Incorporate more low-threshold work where your effort is sustainable (around a lactate level of 3, if measured). This type of training allows you to run faster for longer while still being manageable. For example, you could try intervals or steady efforts at this pace to build endurance and speed. This approach has been a game-changer for me in both the 5K and marathon. Rest and Recovery: Pay attention to minimizing movement throughout the day outside of training. Rest is just as important as your workouts, and giving your body the chance to recover fully can help you perform better and avoid injury. Also, I am working on 5K training plans where I explain more in depth about running at the correct intensity as well as a detailed plan-so stay tuned for that! I hope these tips help! Let me know if you’d like more details on any of them, and I’m rooting for you to crush that sub-25 goal! 💪😊
@honza1859 14 күн бұрын
@ Hi again, I read this topic and I have some questions - (I have no lactate measured) what race pace corresponds to lactate level 3 (aproximately) or better to say - how long should a man be able to race with such lactate level? Is level 3 higher or lower than lactate threshhold? (Sorry for naive questions, I don't run according to lactate levels.) Thank you.
@bobgarbett3229 13 күн бұрын
@ This is so kind of you to respond in this manner! Thank you! The last two days I have run much slower focusing on heart rate not speed! I will copy your comment and paste it in a place where I can access the info!
@bobgarbett3229 13 күн бұрын
@@runnerkarolineolsen Another question; one I have been considering off and on for a little while now, would you recommend gym work / weight training?
@bobgarbett3229 13 күн бұрын
@ I’m sorry for yet another question: what options are available if the VO2 Max is to expensive for me?
@honza1859 15 күн бұрын
Hi Karoline, what does your "average" training week look like? Ie how many hard runs are there, what are the paces/HR zones/durations of the runs,... (I am stucked at about 19-20min/5km so this could help me.) Thank you. Btw: What is your "main" race distance?
@runnerkarolineolsen 15 күн бұрын
Hi! Great question! I don’t really focus on mileage targets-I train based on time and heart rate instead. When I’m further into my season, a hard week is usually around 85 miles, while an easier week (including 1 rest day) is closer to 62 miles. I also do double sessions to increase mileage without adding too much stress. The key is to build mileage by decreasing intensity, not just running more. I’ve learned this the hard way-when I was running 40 miles per week but too fast, I ended up injured. Managing effort and recovery has been a game-changer for me. My main race distance is the marathon-that’s my goal distance! If you’re stuck at the 19-20 min range for a 5K, I’d recommend focusing on easy mileage to build your aerobic base and adding threshold runs and intervals for speed. Let me know if you’d like more tips, and good luck with your training! 😊
@honza1859 15 күн бұрын
@@runnerkarolineolsen Thank you for reply. You said you have HR 120 at your easy runs, what pace is it for you and long are your easy (low HR) runs? For me HR 120 means something like 6min/km for about an hour. Unfortunatelly running one hour or more (no matter how hard) I start to feel older injures (back heel problems atc)... I also train based on time and HR (or better to say - feeling), I think it is better because 1 hour is always 1 hour but eg 12kms are not always the same (at subjectively the same pace).
@runnerkarolineolsen 15 күн бұрын
@@honza1859 Yes, I sometimes run at a 120 heart rate, but not always-it depends on the training cycle I’m in and how many hard sessions I have that week. My easy runs vary in duration and intensity based on those factors. How low I recommend going for easy runs really depends on the individual. For example, 120 bpm for me might not be the same effort for you, so it’s helpful to get a VO2 max test or test your lactate levels to find your own zones. Also, the volume of running matters-athletes who run fewer times per week (like 4 sessions) often don’t go as low in heart rate as I do because they need to maximize the quality of their runs. Does this make sense? 🤔
@honza1859 15 күн бұрын
@ It makes sense. I have another point here - even if an athelete has less sessions per week, is it always good to have higher HR then athlete with more sessions? I think lower HR can make the same effect - or better - as higher HR (on easy run) because purpose of easy run is to gain aerobic fitness whiich can be gained with lower HR as well.... There should be same balance .... with low HR you are making less damage to your body (and you can build great aerobic fitness) but my opinion is that an althete should run at various speeds. The key question is how much should he/she train at particular speed.... Unfortunatelly as many runners I am also making this mistake over and over that I am often running too fast... So only one marshmallow for me. 😀
@honza1859 15 күн бұрын
@@runnerkarolineolsen Can I ask you one more question? I think I have a problem with too high vertical oscillation - running is not so effective, and my achilles tendons are sometimes feeling very sore... Do you have some tips to avoid high vertical oscillation? When I sometimes try this my form resembles "walking at running speed" which I don't like and it is not so effective too - especially at higher speeds.... And what is worse - when trying to minimize vertical oscillation trying to move "near the groud" I feel that I could push harder but I cannot - to be able to stay low.....
@kevinshirley5635 16 күн бұрын
Thank you for your transparency and humility in your explanation of beginning runner strategies. As someone who is obviously advanced to the point of shooting for the Olympics you do well at relating to novices like myself who are starting late and can quickly overcomplicate things. I’m also trying to get my twelve year old son to run as well and I used this same line with him today of trusting the process and being consistent. I believe this works but we both can be impatient at times.
@runnerkarolineolsen 15 күн бұрын
Thank you so much for your kind words-I really appreciate it! I completely understand how easy it is to overcomplicate things, especially when you’re starting out or working toward a big goal. Trusting the process and focusing on consistency are such powerful strategies, even if patience can sometimes be the hardest part! That’s amazing that you’re encouraging your son to run, too. Teaching him to embrace consistency and enjoy the journey will set him up for success, not just in running but in life. It’s okay to feel impatient at times-it shows you care about progress! Just remember, even small steps forward add up over time. Wishing you both all the best in your running journeys, and feel free to reach out if you have any questions or need more tips! 😊
@boydsharp 16 күн бұрын
It was hard for me to start running in Zone 2 for 90% of my runs.
@runnerkarolineolsen 15 күн бұрын
Totally understand-it’s completely normal for Zone 2 running to feel challenging at first, especially if you’re used to running at a faster pace. One way to ease into it is by incorporating low heart rate training through walking or cross-training, like biking. These activities are great for building your aerobic base without the same impact as running. As your aerobic base develops, you can gradually replace more of your walking and biking sessions with running-just make sure to keep your pace as slow as needed to stay in Zone 2. Patience is key, and over time, you’ll likely notice that you can run faster while staying in that low heart rate zone. You’ve got this!