3 Step System to INSTANTLY BRING YOUR HEART RATE DOWN While Running

How to bring your heart rate down when triathlon run training is one of the biggest questions we get when beginner triathletes start doing Zone 2 run training. With this three step system Triathlon Taren gives structure and tips for triathletes to bring down their HR instantly during their run training.
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[@Duc2B]

1st step: 4:24 - Know your HR ceiling 2nd step: 6:31 - Run a lot (4-5 times a week) 3rd step: 8:42 - Design workouts to lower your HR

[@DrShauryaGarg]

Much needed, thanks a lot

[@break2262]

yet none of this will bring your hr down instantly

[@zgmorris13]

Doing the lords work right here.

[@leemarriott7961]

Thank you, guess you had to take one for the team working thru the waffle!

[@charstringetje]

@0:40 instantly bring that heartrate down @13:40 expect it to take a long time... 🤔 Thanks for managing expectations

[@LucianoDevoto]

"It's not who goes the fastest but who slows down the least" GOLD!

[@joeyhinton2624]

it's a Brett "Sutto" Sutton quote

[@Pigster9595]

That might be correct, though I feel a lot of people have said it. Chris Hauth told Rich Roll that years ago, and people were then crediting rich for the quote!

[@dworm10]

My zone 2 is walking !

[@Lehmann108]

Mine is sleeping!!

[@JorgeSegarra]

Mine is too (right now). Going to incorporate nose breathing to see if at light jog I can keep rate in check.

[@Touhtohuuppa]

Same, I came back to (more serious) running after finishing my studies and my fitness level was not as good as it used to be. I can recommend nordic walking (in nature, preferably with small hills here and there) as a great zone 2 workout! Nordic walking also gives your hands more work to do than regular walking.

[@JorgeSegarra]

Follow up comment. Been doing lots of z2 training via trainingpeaks 8020 program and I'm already able to slow jog and stay in z2. I was even able to "run" for an hour straight the other day, something I've never been able to do!

[@kingal89]

@@JorgeSegarra what did you do for zone 2 training while running HR was too high?

[@garthly]

1 run below threshold. 2 Run often. 3 run below threshold, in the morning, deep breathing, smooth cadence, frequent short runs, be patient.

[@tapageurtube]

Been following you for years Taren and have to say that this video has to be one of my favourite of all!!! Great job!

[@dumme5146]

Thank you so much, this has helped me so so so much. Can’t tell you enough how I love this vid

[@ivobiancucci4528]

When I introduced you have to run slow to get fast my running group didn't buy into it - since then some got injured and no longer run others are completely wiped out after a race - me and my friend who embraced HR running - actually did get faster and when we finish a race it seems like we didn't run at all - our recovery is almost instant

[@kibblesnbits9146]

I swam slow for a year and improved my place from 75/100 to 35/100. Now, if I can just do that on my bike and run...

[@AyoJayArr]

If you're not tired after a race, you could've been going much faster

[@ivobiancucci4528]

AyoJayArr true but we ran a marathon we could have easily put another 15 km before feeling tired for a total of 57.2 km

[@williamdemott7731]

My long-running (6 to 12 miles) pace is 9:30-9:45 per mile. I am not a triathlete, but I run every other day and bike about 5 days a week. I am also 72 years old and trying to get my 10 k back under 50 minutes. When I was 18, I ran 4;24 for the mile and about 55 for 10 miles, so I have slowed down a lot. I find that running every other day is a good way to keep from overtraining. Doing hill repeats at 5 k pace for 2 minutes is a good way to build strength and speed and to avoid injury.

[@forwardmotionenthusiast]

I started zone 2 training about a month ago as per your advice in a vlog (or twoish) My pace went from 17:17 to a 15:40. I’m a heavier athlete and haven’t had progress like this in a very long time. Joined team trainiac last night

[@FlorisGierman]

Well said Taren, many valid points. Great call out also about being patient, spot on. Patience and consistency in training, enough sleep, limiting stress, proper nutrition and the right mindset (leaving ego at the door), are all key. From personal experience, three other things that help keep HR lower on your runs: 1 = running without music, I've experience a difference of 5 to 8 beats while running aerobic on a track. Allows you to get your breathing, cadence and mind more in sync. All about running relaxed and in control. 2 = paying attention to your running form. Slight lean forward using gravity almost as a controlled fall forward. Also, using your arms well to improve running efficiency can make a difference. 3 = find some elevation profiles and use them to your advantage. Slowly jog (or even walk) up a long not too steep hill, turn around and run comfortable fast aerobic down. You made great points as well about the training volume and frequency. Lowering your running intensity surely helps to increase training frequency and volume without the added wear on their bodies. Thanks for this video!

[@davidferrick]

If I don't have music, I don't run. Simple as that. Running is boring.

[@nived5nar8]

@@davidferrick Have you tried running to audio book when training zone 2?

[@mtorressahli]

Hi Floris! Thanks for these additional tips. I follow your channel and podcast since I began running a few months ago, but took MAF training just about a two months ago (did today my third MAF test). I have one big question. Is MAF training appropriate for absolute beginners (overweight, unfit people? When I did couch to 5k I could easily run 6min/k from the fifth week. As soon as I started MAF I had to drop to 10.5min/km; If I walk at 8min/km my HR drops too low. In my MAF tests (with a warm-up between 15 and 20 min) my pace is almost the same all the time, sometimes higher in the last km. My pace is almost the same despite having lost 8kg of weight (I'm still overweight at 91kg; I'm 183cm tall). Maybe I need to build some minimum muscles and technique at a less shuffling speed (e.g. 8min/km) before resuming MAF? Any advice from people here will be much appreciated.

[@partyguinness]

Manuel Torres Sahli you should go to Floris’s own channels with questions for him.

[@mtorressahli]

@@partyguinness many thanks, already did ;)

[@ChandniGirija]

Thanks to you , Taren, for going all out and sharing your hard-earned knowledge with us. You are a cool guy!

[@L-xiv]

Thank you for keeping it real for some of us beginners, very very useful, realistic and practical coaching

[@ejquezad]

Very accurate. Exactly what I've learned from triathlon coaches. We don't use the maffetone method but Z1/Z2 runs by Heart rate and not pace. Z3 and above are by pace.

[@syahizzat]

tried this methods already.. 1. frequent run. im able to run my easy run below 150bpm after 14 months. 2. belly breathing technique works for me. 3. please take note that all person is different. some will take few months, some will take years. i stopped run for 6 weeks now and now im starting at zero again. know your body, and trust the process!. slow progress is still progress!!

[@fredrik3735]

Says in video: "Quick-fixes dont exist" The title of the video is: "INSTANTLY BRING YOUR HEART RATE DOWN..." Hmmm

[@Dylonysus]

CLICKBAIT CAUSES HIGHER VIEWERSHIP.... HMMMMM

[@dustinropp]

The algorithm loves click bait titles. It sucks for youtubers who hate click bait titles have to use them to make sure they still get views

I think this is one of your best videos, great to hear your perspective on this.

[@imterribee]

This video couldn't have come at a more perfect time. I already knew all this information but it's a good reminder to slow it down since I'm getting back into running after an injury and patience is the key to not feeling disheartened as I run a 10 minute mile pace in zone 2. 😭😭😭

[@ccdrones974]

Geez your fast , I run a 12 minute mile pace , shuffle .

[@ObstacleZone]

I'm at 16 min.

[@harmenkampinga2871]

I've read and saw a lot about training for my ultra in the future... did some quick fixes that end up in injuries... now I have a coach, and that's absolutely a BIG TIP for everyone who starts in endurence sports................And so, in the end:: you're video is absolutely a GREAT summerize, starting point and reminder for every athlete in endurance sports! It's the BEST! Thanks Taren!!

[@mrsatanps]

maybe the best video from taren!! thanks!!

[@runninggirl5077]

Thank you Taren! 😉 I Felt that If I was not quick within months and if my HR wasn't low I was a bad runner. AND YOUR VIDEOS Showed me the right way 💪. AFTER Months of training I lowered my HR and I didn't get injured, that's the best part. 💜

[@aoeulhs]

Starts at 4:24

[@PoeCommunicateATL]

Actually, lots of great info. for the vast majority of newbie and advanced-beginner triathletes all the way through....

[@jlowknight]

Thanks!

[@adamsosa]

I switched off at 3.30 😂

[@CeresEros]

adamsosa your attention span is super low try raising it cause if you keep having this attention span then no one will really like you cause you won’t wait and listen

[@iwantlee9510]

Thx

[@kessilrun6754]

This is what I've been trying to work on--a new me. I used to run way too hard. Subscribed to the belief that if you weren't uncomfortable you weren't running. So many tendonitis injuries. I started low HR running, but my past had already caught up and I had already been fighting an IT band issue for almost a year at that pimt, on a December, when I decided to go low HR. But some where a month down the road the IT band just got way too bad. So? I stopped for a month--a hard month. I came back stronger than ever, still some slight a pain, but mostly great. I was running 9:40 min/ mile pace at 142bpm... better than I was doing a month before that, inured. But? 1 month wasn't enough and I noticed it was creeping back. Now I'm back to vicariously living through these videos.

[@BeardVsTheWorldUK1]

Wow! Thanks for helping to bring the benefits of training with a low heart rate to a larger audience. It's such an intelligent, more worthwhile way of training. Been doing it for years now and have never felt healthier and happier-at 51! My favorite tip: "Be patient!" It's important to devote time to this tip because we know how impatient people get. I only wish you could have delved into the subject of nutrition. It plays such a vital role in decreasing heart rate and overall health. Great stuff, though!

[@bubsarenoadventures6839]

Great video ,your content just keeps getting better !

[@hotzeadabsurdum3746]

struggleing since years with a much too high hr...ill go for this methode now. thanks for that advice!

[@MrLutzyboy]

Taren, You are back on my KZbin feed. Thank you, you are doing great job!

[@pecnikc]

Thank you for this, especially the last comment. Have to be patient and not give up!

[@kylecRVP]

Wow I So needed to hear this!! I just started training or my first 140.6. I think everyone can use this video to help dial back the intensity of their longer efforts. Thank you so much!! @TriathlonTaren. Absolutely love your content I thought my MAF was 145 this whole time but after using your calculator it is 140!! Explains why I still feel like crap even after Zone 2 easy effort work outs! Mind is blown 🤯

[@kenkrozel7802]

1 Step System: Run at lower power level (pace and slope). The best way to the accomplish this is forget all the apps and devices that are continuously trying to rate your workout vs your all time best, KOM, etc etc. Set your phone/watch screen to show you ONLY heart rate and run at the lower end of your training zone for that workout. All the other factors mentioned in the video and comments are factors for HR, but significantly less relevant than your pace and slope you're running in your workout in the moment. Think of your workout as Duration x HR not "how far did you go"

[@brosius85]

answers start at 4:20

[@mohitvyas97]

Nice

[@bernicedelosreyes268]

I like that you mention to be patient! Great tips!

[@coachwillikothny4984]

Thank you for the reminder on being patient. Great explanation and so clear. Got it and try my best.

[@mokotramp]

I can tell you're a Phil Maffetone disciple! I found Phil Maffetone back in 1993 when I purchased my first cardio monitor (Cardiosport Hellcat). I thought it best to read his book 'The high performance heart'. 27 years later, I'm now using a Garmin Fenix 6x pro and still reading his book on endurance training! This man's knowledge has kept me training safely for almost 30 years! Good to see you're spreading the word on the importance of building a solid aerobic base! Best wishes from Blighty✌️

[@Darragh_7]

Really enjoying the content as i can really understnd why this is now so important. Started my low Z2 training today. Not as bad as I was expecting! bought your book! great work

[@dssutton76]

This is a new concept to me; just learned about it a day ago. It allowed me to complete my first 5k in 5 weeks due to a reoccurring calf strain (hadn’t gotten past 2k without re-injury). Thank you!!

[@haroldhdknoxstreet-glide5331]

Love Your channel and all the information thanks a lot...did. my second run yesterday (4 days ago 6km) 10km... My heart-rate got lower after 6km but still was to high...124-154bpm on bike (old men) 88-128 getting good pace. So I’m 57 and trying to get running back in and later this year swimming...hoping to be at my point (have to loss about 10kg) with around 60... So yes patience is her...and big thanks for all the informative input.

[@Peter-pv4yb]

The most useful video I've seen in a long time, including the comments below. Tnx everyone.

[@nathaliec7330]

your so right be patient..... well done great video

[@TheHulkNorris]

@08:39 he starts finally talking about how to bring the heart rate down

[@cravingcrusherchris]

Loving your videos, thanks bro! I am giving low heart rate zone a try as a beginner - first run was today - thanks for your help!

[@travissperry8186]

Thanks for the talk, lots of food for thought. My long runs sit in zone 3. It definitely makes sense sitting in zone 2.

[@poppyozark]

I listen in the background while busy doing other things and you sound so much like one of my favorite preachers Erwin W. Lutzer of Moody Church in Chicago that it's humorous to hear your voice taking about running. Great video and knowledge. Thanks

[@rich-kc3tbc286]

Very helpful information, Thanks . For over tens years, three Polar watches, two HR monitors and currently a Garmin Fenix6, I have always monitored my training with "time in HR zones" Data Fields. For me, the data confirms that my training in on track and that I am improving with each run. Another useful efficiency metric is Vertical Ratio (%).

[@xorina123]

Thank you!!!! Especially the part on hiking to help my running!

[@sirimingkwanphanrat194]

5 weeks to go before my first 110 miler . 15 minutes watching this have probably just prevented me from getting injured . Long runs at ZONE 2 all the way woohoooooo . Thanks pal 👍🏼

[@tom_bikes]

Taren, keep doing what you’re doing. I love the lower HR, lower carb training stuff.

[@paulmcclure7794]

Thanks, makes sense to me, just gave it a try, 3.5miles avg 135bpm, a bit over 10min pace

[@alexrohde34]

I needed to hear this video and it is very important advise about training. Thanks for posting and keep it up!

[@JV281]

Appreciate the insights Taren .. keep them coming 😜👍

[@shrimppop]

Wow- tips at the end are SUPER helpful. I'm only a runner at this point, just started low HR training about 3 weeks ago.

[@Optisoins]

Wonderful video !! Thousands thank you very much

[@IntrepidClown]

This right here is probably the BEST and most HONEST advice you will ever get on improving your running pace.

[@adrianrobertson6877]

I love to hear really, practical and solid advice.. Really appreciate your videos. Extra cool that you are a Winnipegger.

[@KobishAkRuka]

Thank you very much for all the helpful information!

[@nickhalhead6251]

Some good and real advice we are not all advanced runners. Keeping it real thanks

[@ezrabrooks4844]

Thanks for this useful information ! I am new to running and this is good to know

[@joseneto3468]

Great video, Taren. Thanks.

[@shannonhamby9720]

I haven’t tried this zone 2 training in my running yet. Only been running for about 4 months now. So 3 months seem like no time at all for me to give it a try to see results. I have built up to running 3 to 5 mile three times a week. I do jump rope twice a week on none ruining days for a minute with 15 to 30 seconds rest to get heart rate down for about 40 mins to help with low aerobic. The jump rope has improve my running and endurance and helped to keep my legs from getting so tried during a run. I also have added running up 20 flights of stairs and 100 air squats once a week to help build the muscles in my legs for hill running. I no longer fear running hill after a few months. I will start trying to add this zone 2 into my runs. Thanks for the video great information for someone new to running and wanting to improve.

[@karellcote-lavigne4665]

Thanks for the guide !

[@alphacharlie65ms]

This is a great video Taren.

[@taksiobs]

Thanks Taren.

[@GreyJedi17]

Thank you. This is very helpful

[@JoeFootball55]

Spot on Taren!

[@chrismackenzie28]

Im a 30+ year triathlete and have been fairly successful at all distances except for IM usually missing a Kona Slot but 10 to 15 spots due to blowing up on the run every time. Ive been playing with this low hr stuff for a few weeks on the Tm lately and have had some very satisfying shorter tempo efforts lately. Thanks for the info and we will see how this goes.

[@pauladefreitas5661]

Hi. My name is Paula and was born in Portugal but last 7 months living in Mexico... Well, I have a deeply apreciation of your videos, consistence and way to achieve all public interested in Tri or running. Most of all your sincerity and hability to be clear and use terms for us "simple" people could understand what we are going on to. I´m 45, 3 times colon cancer survive 2 DNF IM70.3 and 1 time finisher IM 70.3 Cascais - Portugal. But I have to confess that I love "what problably should be white fur dog hair" on your hudies!!!!!

[@wckoshka8141]

I just want to say I love all these videos❤ ty

[@Bluefrenzy78]

Great talk. When I first started the Maffletone method ... it was maddening to have to stop and walk because I was at the zone 2 limit. One thing that I learned is to check your ego at the door and trust the training. The way I saw the max zone 2 HR is like the RPM meter in your car. It's really cool to see the paces increase over time at a given heart rate.

[@cooperharris13]

And it worked?

[@Bluefrenzy78]

@@cooperharris13 yea it sure did. Just have to be patient with it. It's the same idea as what those old school running guys like Jack Daniels and Arthur Lydiard have been saying about building a large aerobic base.

[@hoodedhillhopper2408]

Really really great advice. Thanks a ton...

[@AlasdairShutt]

Super useful, thank you! Subscribed! 👍

[@TriKaggie]

This all looks so much easier than it actually is!! All makes sense though, great vid 🙏

[@tylermarentette9953]

Appreciate what you do brotha 🤙🏽🏊‍♂️🚴🏃

[@RaphaelIgrisianu]

This dude is great, cos now at age 40 this is the only thing I discovered that might yet be improved in my case. Thumbs up and thanks a lot for these tips which in fact arent new, but I wasnt monitoring my heart rate at all til age 38 which was certainly wrong!

[@jassaljs]

Loved your honest presentation 🍻

[@hasi]

According to MAF method, my max HR is 140 BPM. During my first time, took me 1 hour and 40 minutes to finish 10 KM. I run using this method 2-3 times per week. After few months, at similar HR (effort), my pace is getting faster. From Pace 9 to Pace 7 at similar effort (Zone 2). The good thing about this method, less stress on my body and after one day rest, I can run again without sore muscles. Run frequently. Be patient. The result will come.

[@miaoufgc]

Thank you

[@TheGingerRunner]

Dude, been a minute since I've been here, but YOU'RE CRUSHING IT! Keep it going man!

[@ankitrana6591]

Poppppppppppppppppppppppppppppp

[@gopalkrishnan2711]

@@ankitrana6591 ppppp0

[@satishpalave5603]

@@ankitrana6591 you will be

[@kakakako7975]

O la

[@yeilymejia1852]

@@ankitrana6591 🌐😘😘😡😡😡😡😋🎂🎂🎂🌎🌏😱🌍🤩❤❤😕😲😲🏤🤩

[@leidernein609]

Thanks, it helps a lot!

[@ashokkumar9600]

Very informative video, thank you so much 👍👍🏃

[@vanessarodrigues2530]

I could not agree more! I’m pro running. Zone 2 80%of the time. 20% hard so yes the 80/20 & maff (zone 2 ceiling and my maffetone ceiling are the same). You have to retrain your body to be able to do zone 2 running. We have conditioned ourselves to run at a higher, harder pace. Run easy, get a better aerobic endurance base = gains on pace over a period of time. Providing training base supports it 😉

[@WetSouls]

Very helpful video. Great explanation and knowledgeable presenter!

[@Tethysmeer]

Good content, thx. More and more I'm relying on my body signs. As long as I breath through the nose, everything is ok. Connecting to the body. I hope that you go to kona!

[@teriemer]

Could be nice to have Stryd values in the sheet as well.

[@stipi6996]

Man I am back into running for last week after 2015 Injury and your video is great reminded me of old training days, u used Polar rcx5 to check zones, now I don't have it anymore will get some watch or Bluetooth polar hr strap, and thanks for the link about calculator. And nicely said about patiente, I tried rushing 2016 and 2017 both ending with secundary injuries after day or two now I am starting slow 🐢

[@dontbeadrone]

I absolutely LOVE winter runs....especially when the temps are in the 20s!

[@novadhd]

Im training for a Sprint Tri. My running is the weakest. I can handle a slow jog now for 20mins but need to focus on the zone 2. Not trying to break any records. Thx for sharing this.

[@charstringetje]

You're misrepresenting the importance of heartrate. 2 beats, that is easily the normal cardiac drift you will see in an hours run at constant intensity. Also being so concerned with it, makes you a slave of your watch. Constantly checking it. There's an easier 1 step way for running easy at low heart rate: either chat with a friend, or seal your lips... Keeping your mouth shut and breathing in and out through the nose will force you to stay well under the first ventilatory threshold, and in the right zone. And it adapts along with your improvements, unlike a heartrate calculation. I do agree that you shouldn't actively try to change your running form (unless you race no more than 400m or maybe a mile). But you have to provide your body and neural system with options to incorporate better patterns in your form. So do form drills and have 1 fast interval session in the week. Not to build VO2max (that hardly changes) but running fast sometimes will make you more efficient. 2 runs a week is a bare minimum, enough to maintain a base level. Intervals and a long run. And add in extra 30-40 minute nosebreathing runs, if you want to improve. Kudos for the deep breath tips. 👍

[@deant1986]

Fantastic logical thinking. Going to put this in to practice.

[@partyguinness]

Focusing on 100% nose breathing really helps keep my HR in check especially when it is hot.

[@danielz6436]

great idea. like the nose breathing tip. or sealing lips.

[@dwheresmymana]

Yup. Nose breathing is a great tip.

[@OscarDeCicco]

Yep, it works for me

[@jadejephcott3047]

I’m primarily a runner and I’m trying to train my HR to be lower and this video has been really helpful! I currently run about 35-50 miles a week over 5 days with 1 being a long run and 1 being a speed session. I really want to stick to this but it’s just so much to get my head around! Really happy with the long run and the other 3 being nice and slow but what about the speed session? Thanks!

[@markwalsh6714]

That’s a great video Thankyou.

[@izidave]

Great video. Really liked it

[@hanaanrosenthal]

Best advice: Train and be patient :) Thank u!

[@apollocreed3263]

So true , Patience is the cheapest trait , but hardest to use

[@MrTraveller.]

Great info. Thx

[@vidialdiano3900]

taren u helped a lot & whatever u mentioned in the vlog is TRUE nothing nut TRUE

[@maryskelcher8979]

Fantastic video, really helpful. Ive been running for years but always had a high HR. Now Im post menopause and my run speed has dropped off a cliff and I get repeat injuries which stop me training. Im going to commit to doing low HR Running

[@MOONMOON122]

Taren, great video! Got two questions: 1) how many hours per week in zone 2 do you think is enough to see progress? 2) I started serious zone 2 training two months ago. I find that my performance varies a lot. E.g., if I drink coffee right before a run, my heart rate would seem to be higher than without caffeine. I also feel other factors like temperature, wind all play a role. And this makes tracking improvement week over week hard. I am new to endurance training. I used to lift weight. It is much easier to track progress with weight training.

[@lalibelabird]

Been doing this for 8 months… got tested in a lab. HR only went down about 5-10 pts 😣. And I’m not overweight… extra tips, anyone?

[@kingal89]

Proper breathing is the best tip. Steady breathing will lower your HR. When mine gets higher I usually find I'm breathing too slow every 4-5 steps so I increase the breathing to every 3 steps (3 in 3 out) and HR comes down at least 5 bpm.

[@Kelly_Ben]

Wait, what!? I've been struggling with hr lately, and focusing on 4/4. It never occurred to me to try shorter breaths! Thanks!

[@kingal89]

@@Kelly_Ben Yeah what works for me is just rhythmic breathing. So for you maybe it is 4/4 or 3/3/ or even 2/2. But if you are going TOO slow with breaths your body has to work harder and it seems counter intuitive but breathing faster but still at an even rhythm helps a lot. Going too fast though like 1:1 or something insane will raise HR for sure haha. Experiment. Winter always sucks for me because I can't get solid airflow due to cold air messing with my nose. Spring and fall are ideal. Already looking forward to April.

[@georgeiordache9958]

thank you ! 👍👍👍

[@gabrielminville738]

I will include more 15-20 mins runs in my weeks. Thx for the tip!!

[@AquaticJunky]

It will do nothing but extra stress for you. 40min is an absolute minimum for any aerobic benefit.

[@TheSteinbitt]

Livingaqua lol no...

[@sottozero88]

The deep belly breathing is a top tip. Thanks!!

[@petersinsky9123]

I really liked that part about "there is no quick fix", it could not be more true

[@CyberMassimo]

Great master!