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

[@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_INTD]

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

[@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 ;)

[@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!

[@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!!

[@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

[@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

[@garthly]

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

[@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?

[@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.

[@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

[@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.

[@brosius85]

answers start at 4:20

[@mohitvyas97]

Nice

[@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!

[@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.

[@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✌️

[@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!!!!!

[@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 👍🏼

[@TheHulkNorris]

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

[@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 😉

[@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

[@IntrepidClown]

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

[@harmenkampinga]

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!!

[@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.

[@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.

[@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

[@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"

[@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. 💜

[@joelouden6592]

I've had this problem for 40+ years. I've run 2 to 3 times per week since I was a teenager (56 now). I didn't realize until recently that EVERY run, from 1 mile to 5K to 10k, has been anaerobic. I'm a life-long weight trainer and I do full-body strength workouts 3-4 times per week. I've been lifting since age 15. I've also run a 4:40 mile in high school, 42-minute 10k at age 19, a 24-minute 5k at age 40, etc. But even at my fittest I would hit max heart rate at anything over about 1/2 mile. Even casual 3-mile runs at 6 mph would be at 175-180-bpm. At age 56 I can crush 40-minute, non-stop, full-body weight workouts, my resting pulse is 52 bpm, and most young lifters can't keep up with me. But I can't run more than 1 lap around a 400-meter track at only 6 mph without gasping for air and clocking 150+ bpm heart rate. I can't run for ANY length of time at my recommended MAF rate of 124. I've simply given up running out of frustration. Since walking gets me to 124 bpm I can't see myself being able to mix any real amount of running into my strolls without going way over aerobic threshold.

[@manashkbaruah]

I suffer from the exact same thing Joe 😢. It’s slowly getting frustrating. I do my cycling too and I go pretty hard at it, while my avg in a cycling hard effort is around 155-165, when I run , just after my first KM even at 6:00 per Km it just shoots up

[@joelouden6592]

@@manashkbaruah I don't run at all anymore except short sprints, but when I do my frequent bike rides my pulse almost never gets over 144, even after climbing long hills. It usually averages about 120 - 130 on a 1-hour hilly ride. When I run sets of 40 and 100-yard sprints it peaks at 140 and goes down to 120 within about a minute.

[@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 🌐😘😘😡😡😡😡😋🎂🎂🎂🌎🌏😱🌍🤩❤❤😕😲😲🏤🤩

[@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?

[@dumme5146]

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

[@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!!

[@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 🤯

[@john_mckinney]

Best way to bring down your heart rate while running is stopping and lying down with a cold drink

[@PradeepMenon666]

The pro advice is always in the comments

[@GoTnUnion]

Idk I pretty much always train at zone 5. Even just doing fairly light running I end up at zone 5 pretty fast.

[@RebornKaotic]

@Jarrod is poor or less sleep a factor and diet

[@RebornKaotic]

@Jarrod oh

[@auroraborealis9873]

I have seriously tried to keep my heart rate down and after a month of doing it, I must say my speed instead of increasing is decreasing dramatically. At first my hr stabilized after 3 or 4km, and I could jog, later had to wait for 10km to slow it down, and then I just couldn't slow it down anymore, I had to walk (and not even at a brisk pace) without running at all. Last time I was lightly dressed (I left for a run, didn't I) and after an hour of walking I felt so cold that I couldn't feel my arms anymore until elbow. I quit the walking and started running regarless of the heart rate because I needed to get warmer. I returned home extremely sad. There is something exciting about running, there is enjoyment and I just don't find it in slow walks that are simply boring.

[@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.

[@dontbeadrone]

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

[@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 (%).

[@paulmcclure7794]

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

[@davidmcdonagh5521]

double breath inhale often works for me to control my breathing

[@thisisitfm6726]

Just started running again after my Electric Cardioversion, i had fast atrial fibrillation. After 6 walks with a few jogs towards the end, i figured out where my max hr was through how i felt with my breathing and how my legs felt. Started Low Heart Rate Training with 140bpm my ceiling, then recovering back to 100bpm with a walk. Figure this will be a safe way to get my fitness back without messing my heart up again. Great video, confirms that this style is beneficial. No matter how long it takes, im just so happy to be doing a bit of running again instead of just a boring long walk

[@blinzi69]

i just keep it in the 80-20 range i do 80% Zone 2 training and 20% tempo training, where i mostly do either progressive runs like 3x4km where each set picks up the pace or 5x1000m with walking receoveries in between and a warmup and cooldown phase. that helped me alot with my heartrate so far. in only 3 months i dropped my average race pace hr from 150 bpm to 137 bpm.

[@livium2514]

Stefan can you send me or post your actual training schedule weekly, I’d like to drop down my heart rate as well. [e-mail]

[@blinzi69]

@@livium2514 im on a 10 day training cycle, following the 80-20 rule with one full rest day between cycles. during that period i spend 50% of the time on the bike, 30% running and 20% in the pool. 80-20 means 80% LIT training 20% HIT. for running on a LIT day i would do 10-15km or a maximum of 2 hours of Zone 2 training. HIT day could be a 3x3k or 3x4k run where i progressively pick up the pace where on the last set i could go as high as my 5k pace (95% vo2max) - i also like 5-6x1000m workouts, i start with a 1000m zone 2-3 warmup, then i go 1k really hard 5k pace to 100% vo2max or trying to even go beyond. in between i do 2-3min walking or 5min really slow jog (zone 1-2) - i would do a 10-15min cooldown (zone 1-2) after the sets.

[@ChandniGirija]

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

[@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!

[@neilwillis4694]

Using the spreadsheet with my data, I hit zone 3 walking up hills. Even at my slowest possible run pace (12 minute miles) I'm still predominantly in zone 3

[@Stixheat11]

I’m in the same boat

[@DrewKime]

Same. I'm well into zone 3 before I'm even warmed up. I'm basically walking to try to keep it down to zone 2.

[@mikemosby8000]

Same but unfortunately you’ll never get a response. No one who advocates for low heart rate training knows what to do about people who can’t actually run at that heart rate.

[@ketonesdoc6154]

@@mikemosby8000 The answer is those who advocate zone 2 training, state that if necessary, walk to stay in zone 2. I'm new to endurance training, and can't run and stay in Zone 2. So I walk on a treadmill and make sure my HR stays below 123 bpm. (I'm a 59 year old former thrower/lifter weighing more than 195 lbs.) According to many of the leading endurance experts, keeping in zone 2 is more important to endurance development than pace.

[@tobbstern]

I have the same problem. Or maybe the problem is my polar m400 wich tells me what zone I am in. I visited a website called løplabbet here in norway. They are basically runners who sell customized running shoes and stuff. And according to them my heartrate zones are like this: Zone 1: 106 - 129 Zone2: 129 - 147 Zone 3: 147 - 156 Zone 4: 156 - 165 Zone 5: 165 - max Not sure what to make of this. According to my polar m400 I was in zone 3 after 128.... I have now changed the different hr zones on my polar m400 to theese new zones. Might be a stupid idea, but i want to run/jog, not walk all the time....

[@Steven-ko6ky]

From my experience, the thing that “instantly” lowers running HR for beginners is a more controlled way of breathing. The remaining progress comes over a span of time depending on genetics and how you train.

[@kingal89]

Exactly. Controlled deep rhythmic breathing is the best tip when people want to go a bit faster than a shuffle but stay in proper HR zone.

[@ccamire]

Not sure if there is science. HIIT exercise will reduce HR and increased salt will also help. Read the book Salt fix for better support.

[@anthonybeckett9754]

I was helping out a beginner run group a while back, the strange looks I got when I told a few the first thing you need to learn is how to breathe....

[@doaayassin3589]

kzbin.info/www/bejne/mpW4eGmLqtitY68

[@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

[@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. 👍

[@tri4arda]

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

[@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.

[@Thoth747]

I'm a relative newbie but thought I'd mention that, as a beginner I found that I was basing my zones off my bike heart rate. Riding my bike at zone 2 is a very different experience than a run at zone two. It took for ever for me to learn that heart rate zones are different for biking and running (and swimming for that matter). I may find a zone two run puts me at 148-152, but biking at the same "zone" is a considerably harder effort, putting me squarely in zone 4, in terms of relative effort. My point is that if you base your running zones on your biking zones, then yes it is incredibly difficult as you will find "running" in zone two is basically a brisk walk. It's not clear when you're a beginner that there is a difference. Someone else with more experience can probably say this better than me. Thanks Teran!

[@MooMooMath]

Helpful video and thanks for sharing this. Sorry but as a life long runner and coach ( 40 + years) I have to add that just running does not fix your form. If that was the case elite runners would not do form drills every day. Kinda like, reading a lot improves your writing, but if you combine this with basic grammatical rules you can improve your writing even more. Poor form results eventually in injury. You can improve your form and your body will develop your own unique correct form. Videotape yourself running and then go to KZbin university and learn about correct form. I did this 6 years ago when in my early 50's plantar fasciitis crippled me. ( I have run 25+ miles a week since the '80s) Slowly I changed my form, developed a routine, and plantar fasciitis slowly went away.

[@yaesmucho]

I'm so envying you all guys , I'm barely making a 8min/km without my heart going off, and I'm only 39, I feel I'm way way way down , even so I won't stop ... I'm loving it even when it's painfully slow

[@MrLutzyboy]

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

[@gerrysecure5874]

I am not a runner but a cyclist with some hobby triathlon background. After insury and detraining I started at 120Watts after 20min my HR rose above my zone 2 upper limit of 125 bpm. After several month of zone 2 training I do now 185Watt and HR still below 125 after 2.5 hours. Go slow works, but it takes time. 4 times a week 1-3 hours, 90min avg.

[@hoppy760]

I am a former competitive runner and cyclist. This was as a teenager and early 20s. Now I train jiu jitsu/grappling and I am 57. I’ve been doing this since late 20s. During COVID my training went from 5 days a week to two days for about a year. I was also lifting weights twice a week prior to COVID. With these COVID shutdowns my fitness level also dropped. Now I am having a hard time getting my fitness level back to where it was. After a hard 5 minute grappling spar my heart rate can get up to 170 to 180 when training with guys who are at my level or better and to 155 to 160 with opponents who aren’t quite at my level. That means I am in control with guys not at my level and defending and scrambling more with guys that are at my level or better. Heart rate will drop to about 105 range after a minute or so. I recently started mountain biking about 5 weeks ago and my fitness is getting a little better but I was hoping for more. I am riding 3 days a week and those rides are 1 to 2 hour rides. My heart rate is typically around 125 to 130 on the rides unless I am climbing a good hill, then it can hit 150 or a bit higher. My goal is to keep my heart rate from getting so high during jiu jitsu sparring. I’am training jiu jitsu 4 to 5 days a week and have been for several months now. Do I need to add a long slow run or bike day to get in better shape or add more jiu jitsu?

[@bmanley01]

FINALLY! someone that is willing to tell athletes that if they want killer endurance overnight....they are in the WRONG sport! No magic wand, no pill no drink mix....just time and consistent dedication. Thank you for the straight up honesty!

[@shane2934]

If you experience overtraining the primary factor will not be the fact that you trained 2bpm over your aerobic threshold. There is most definitely a HR sweet spot to hit and getting caught up in the +/- 2bpm is a little pedantic

[@ericwehmueller87]

Agree 100%, overtraining will not happen, but it terms of teaching your body to burn fat as a fuel, it can effect that a great deal and limit gains in a training session for far burning only. He should make a video about that

[@mikafoxx2717]

@@ericwehmueller87 zones are flexible.. going 2bpm over will change very little compared to the relative inaccuracy of the heart rate zone estimation.

[@adriano.santana]

I'm a beginner at this, but been running once a week and recently running 6x a week. Tried running with a ~140bpm and the only way I could keep this frequency would be by walking,not even a jog. I'm gonna try by pace first (using calculator for setting the right pace for easy runs and whatnots), then possibly in the future, when I will actually be able to run with a 75% hr.

[@rogerbryant975]

how to instantly bring your heart rate down? BE PATIENT. thank you.

[@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.

[@juskojj]

to get a better idea of what your top of zone 2 or AeT is to do a drift test as described in Uphill Athlete.

[@P373RV2]

Cant find your website man.

[@petersinsky9123]

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

[@merwindor]

I love the trail runs but I have a bad habit with having the same pace as running on the sidewalk. If I come up to a slower runner on the trail, I've been trying to slow my pace to match rather than pass. My cadence is pretty decent now but I'm struggling still to get my heart rate more in zone 3. Still learning which has been the fun part.

[@sarahb.6475]

Cold actually raises my heart rate! I've noticed that since I bought this watch I have and I am out exercising.

[@RapManCZ]

please where is the calculator? The page does not exist anymore and I can not find it on your new page...

[@ianrivera2523]

It's so frustrating having to run at 13-14:00/miles after being lackluster in training for so long, but I just have to stay the course. Thanks for the video!

[@cristobalpalmero3299]

On Sundays (usually), I do my long recovery run using my HR monitor. I try and cruise between 60 - 70% MaxHR. It's so slow but I know the benefits.

[@sottozero88]

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

[@teriemer]

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

[@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!

[@wckoshka8141]

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

[@richardshaw4693]

11:37 talking about Cadence around 165 certainly doesn't apply to low heart rate running. Especially for people looking to improve their running (not the higher trained runners out there) you won't maintain a nice mid Z2 heartrate with a 165 cadence. Really for Z2 running I'd say focus on nothing but heart rate. forget speed, forget cadence, forget lifting your heel...it will all cause an increase in your heart rate because it's causing you to spend the energy

[@David-ej1ps]

That's true, I just can be bothered to do heart rate focused running.. it's TOO slow for me, I can do heart rate based training on a rowing machine or elsewhere but not running

[@stefanweilhartner4415]

i am an ex-diabetic who lost 25kg of weight easy in the first year of keto. i was perfectly happy with that and coming down from 125kg to 100kg with practically no effort at all and no hunger and calorie counting was great. however, things changed. in the second year i did not lose any weight anymore. still my body composition improved a bit. but then in the third year, i gained some weight back. no i am at 112,5kg. so i gained back half of the weight back. i did research after research and i guess i now found the solution - at least, I think so. and it has everything to do with the fat burning rate of fat in the mitochondria. while the output of 107 ATP from one body fat triglyceride sounds great (if i am right with that), the rate is slower than when using glucose. well, everyone here knows that glucose/fat crossover curve. so when having a low amount of weak mitochondria, they have to do some glucose burning when getting up from the couch and therefor having a higher demand of ATP. well, and this already applys for these low intensity tasks far away from getting up the stairs. but luckily my brain still works good and i understood the solution. ==> growing new strong mitochondria!! i already stumbled across the studies of prof. Martin Gibala, so i understood that i have to do HIIT or better SIT, because it focuses more on exhaustion than wasting time. cool thing. so i understood that and a few weeks ago i did sprints on my stationary bike. i could do about 40 seconds at 400 W. sadly that is the maximum of my old Kettler stationary bike. 500 W would be better. today I achieved almost a minute. however, you guys already know that HIIT/SIT alone is not everything. And i found that out after seeing the lectures of Prof. David Bishop. And I think, I found the missing piece now. Bishop showed that with HIIT/SIT the mitochondria is growing and the respiration rate is going up but the amount of mitochondria is not significantly growing. But i need MORE mitochondria too. HIIT/SIT cannot grow mitochondria indefinitely. so there is LISS coming in - training in zone 2. And without research i would have never guessed that the AMPK/PGC-1Alpha pathway is being triggered too because there is not much exhaustion going on. today i found out that AMPK also detects ADP and not only AMP. great find. and maybe sometimes there also some but not much AMP hanging around, even in training zone 2. so, the cool thing is, while triggering the same pathway through AMPK/PGC-1Alpha, there is a VERY significant difference. It will grow new mitochondria by dividing one mitochondrion and splitting it into two small ones. hurray!! now i have more small mitochondria!! Now i can do SIT again (zone 5 until i fall off the bike) and make them grow big and strong again. and then I do LISS (zone 2) and divide them again and so on and so on. it makes me incredibly happy having found out the missing pieces. and the good thing is, i don't give a fuck about triathlon, so i never have to train in zone 3 or 4 and don't need to shoot the cortisol through the roof and let my testosterone go down and waste my muscles. of course i will still strongly respect people who do this. one very important information, and i hope i am right with that. when my mitochondria burn more body fat on a ketogenic diet, then that also means that they need less glucose and gluconeogenesis in the liver can go down a bit. on the other side, when burning fatty acids coming from triglycerides, there is a glycerol backbone left over and the liver can use this to make glucose. and that means it does not need to waste protein. so keto when having enough mitochondria is very protein sparing and that means LESS HUNGER!!!. another great benefit because a meal usually come with more than just protein. i hope my insight is correct and hopefully that can help others! have a great journey!!!

[@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

[@MultiThunder1234]

#1 Body Conditioning. - quit smoking, quit unhealthy diets, quit not sleeping enough, quit spicy food, quit alcoholic drinks, quit processed foods and especially processed sugar because these foods pushes your lactic acid levels up which makes your muscles require more oxygen, if it needs more oxygen your heart will pump harder in any effort. . Racewalking, pay attention, the stress load per step taken in Racewalking is 3x opposed to 9x for running and a Racewalker is extremely fast and can put a 7 minute /km time "comfortably" (record is 37 mins for 10 kms) because the stress load is less, they have a higher Cadence than running so if you find that running spikes your heartrate too much because you're waay out of shape, start Racewalking to build up your Aerobic Base Fitness, it will allow you more pace control and those fast cadence actually carries into running very well.

[@unitedairforcepilot]

So much information out there. Where does interval training come into play? Following this method it’s as if intervals do not exist or are not part of running science.

[@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.

[@hotzeadabsurdum3746]

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

[@mrsatanps]

maybe the best video from taren!! thanks!!

[@adrianrobertson6877]

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

[@nickhalhead6251]

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

[@Peter-pv4yb]

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

[@meshugna1]

I’ve been running for three years and am now 50. The max hr calculator said 135 for me. That HR would be what I get to at a brisk walk! My usual running pace HR is around 160! Are you suggesting I walk rather than run? Because there is no running I can do that keeps my HR that low, even if I belly breathe, run in the cooler time of day, hydrate, sleep, etc.

[@SinanHepic]

I think 160 is OK if you are not going on long runs. The longer the run the lower the HR should be. Don't know your running plan but at least 3 runs per week should be ok. One short fast run with breaks pause/walk between "sprints". One long run and if your HR is high on long runs then you should take breaks and walk to bring it down. Third can be recovery run or maybe strength training like walk in the hills or something to make it more versatile. I think that with 160 HR on long runs you will get tired and wont be able to do good training the rest of the week.

[@meshugna1]

Thank you. Yes, on a long run my HR stabilizes around 160 at an 11-12 minute mile pace. I do a long run, a punchy interval run or hill repeats and a short Z2 brick run each week.

[@VIVTPhD]

Great information. Thank you.

[@MM-bg7in]

Quickest way I lowered my HR as a new runner was to stop all caffeine. It lowered my resting HR, regular HR during walk and run, and lowered my highest HR during runs. I like coffee so I went back to it but it worked.

[@bubsarenoadventures6839]

Great video ,your content just keeps getting better !

[@ja9438]

Lots of slow runs will result in slow race results. I follow 80/20 rule. A solid aerobic base is great but you have to raise that bottom end by moving the top end as well or so it seems to me.

[@vicmariodeth]

2 beats will not be a lot. There is some overlap between zones and the heart rate can be different day to day. Got coffee today? Higher bpm. Not enough sleep? Etc. We should treat these numbers as guidelines.

[@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.

[@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.

[@MungoBiker]

step one begins at 4:16

[@alrocky]

Thanks. Step Two @ 6:30

[@leidernein609]

Thanks, it helps a lot!

[@gregfields293]

Love the content (and the cave:)! Any chance you would create a video walking through pain cave 101?!? Considering building one from a shipping container and dropping in my backyard ... in Collingwood/Blue Mountain area (almost as cold as your locale)! Thnx

[@TravelMoresods81]

belly breath is really worked and very good

[@ezrabrooks4844]

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

[@allangoldsworthy4190]

I enjoyed your video the other day about improving cycling for beginners with a combination of long slow rides and some brief burst sessions. I was impressed by the blue and also the purple cycle jersey you were wearing during that video. What brand are they?

[@Jacobskate]

I recently had a PE 4 months ago, I’m currently running 5km 6.35/km pace, really light speed for my pre PE. I checked my run hr and it takes me 5mins to hit 190bpm and I maintain that through out the rest of the 25mins or so hitting peak 195bpm, but when running I have more in my tank I can do some sprints in there is I wanted, my breathing is steady. I’m 28yrs old my max HR is meant to be 192bpm if your go by your method my floor should be 188bpm. I think this PE screamed me over.