EVERYTHING Runners Need To Know About Keeping Their Heart Healthy

We've all heard exercise is good for you but how do you keep your heart safe while reaping the health benefits of running? The Coach Parry team delves into heart health and how to keep your ticker in tip-top shape for many years to come.
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#running #marathontraining #heartrate

[@bobtermaat1349]

exactly 1 year ago i was in the hospital with 90-99% obstructed bloodvessel on 3 places, my heart was strong the cardiologist told me. I was running half marathons. No signs on the Garmin heart rate, however endurance was another story.. I see a lot of people starting to run to lose overweight, they must take into account that heart rate is only half of the story. Beware of what you eat and develop a strong discipline in doing so to keep your vessels in good shape. These are the pipes to your engine. Enjoy running, forget about schedules & goals, go where you feet will bring you and love it by ❤

[@Plamostorys]

Did you every smoke much ?

[@theghostofpcs2391]

I pay close attention to the HRV function of my watch. Even though both my resting heart rate (44-47 at 51 years old) and heart rate during running have come down (lots of zone 2), it's not that hard for me to overdo it in training. So when my HRV becomes unbalanced, I make sure to take some extra rest to avoid getting over trained, because once that happens I won't be able to sleep 😒

[@rlamb007]

Really shows how great it is to have a good smart watch for training that tracks rhr hrv and heart rate during training. This allows you accurately track your health and heart health.

[@esjebesje8638]

Omg that helped a lot. The part of the resting heart rate jumping up when overtraining! Great advice

[@mmarsbarr]

First i want to say this is seriously the best and most comprehensive set of videos ive found around heart based training, really appreciate the effort and detail you put in! Second, im 45 and vo2 max score is 44. However on my easy runs which ive been doing 3 times a week for several months. I just can't get my heart rate to the 130s and 140s like my peers can. At that range im practically walking. However when i do push higher, i find i can run for a fairly long amount of time in the red zone compared to my peers. Wth is going on my with heart? 😂 I know this one might be hard to answer but curious if any of the other commenters experience the same?

[@tjubix1525]

The reason is that you're not doing your easy runs easy enough so your body isn't used to spending enough time in the correct easy zone. In fact you haven't been doing any easy runs 3 times a week for several months, since you're not running in the correct heart rate zones. So you should be walking more. And over time the walking at 130 to 140 bpm will become running at 130 to 140 bpm.

[@giovannasculli5073]

You've the same problem as mine

[@TheBenz99]

20:09 Thank you very much for pointing out this. A lot of enthusiastic runner fanatically exerted themselves and died young when they were not feeling well but still insisted to work out in order to recover faster. This could be a death zone for them to die before their time. Once they died during exercise, their families would suffer a lot emotionally and financially. Do not run to die young, run responsibly to live a better quality life with our beloved families instead. The negative effects of repeatedly getting Covid-19 should be heeled well too by runners.

[@yuriilukkumbure7416]

Phenomenal video! 👍🏽 Perfectly timed too having just run a 10K easy and was struggling to keep my heart rate below 140 despite pacing at only 9min/km it became clear I clearly haven’t recovered from a recent bout of flu like illness. Very topical too given the number of athletes we’ve lost over the last year 😔🙏🏽❤️

[@rheno03]

[@integralsun]

Part of the promise of greater longevity is understanding how cellular dysfunction progresses from eating a less than optimal diet vs. eating an optimal diet to restore good cellular health. There isn't broad consensus on what an optimal diet is for an athletic lifestyle. How can separate the effects of aging from the effects of a less than optimal diet? Keep your vascular system healthy (think endothelium). Keep your mitochondrial healthy. These two Key Performance Indicators(PKI)s will go a long ways to keeping your heart healthy.

[@TelkomSim]

This is the channel I have been searching for!

[@romaibeuri0t]

Amazing content, it was really hard for me to find such clear information on the subject from internet, thank you !!

[@mkdesu]

Very nice golden important video. Thank you Coach Parry

[@usr-bin-gcc]

Useful video! What are your views on the Karvonen formula for working out heart rate zones, which takes resting heart rate into account? I am considering using them instead of the built in zones on my (Garmin) watch. I have a fairly low resting heart rate (high 30s) and it seems to give zones that are in much better accord with the usual textual descriptions.

[@knuftobor]

I had an emergency surgery to repair an aortic dissection during the surgery and had several strokes. I went from standing for 3 minutes to hiking 2 hours on a 6 mile intermediate trail every weekend. Then, I started to have shortness of breath and eventually fluid in the lungs. My ejection fraction had dropped to 25%. It is now back to normal, but I'm afraid of pushing too hard. After the strokes, I worked my way up 20 squats, now I can only do 4, and I feel like I pulled a couple of muscles, so now I can't do any. When my physical therapy benefits ended, I tried to hire one out of pocket, but no one would do it because of my medical history. Even though I was cleared by my cardiologist.

[@denioduarte6782]

Great explanation. Thanks!

[@siyandankundla-mgudlwa1888]

Very good video

[@dliedke]

Amazing informational video as usual! Indeed lower HR than usual during sprint training is really bad. Sometimes when this happens I feel pretty bad and it is a sign I am not resting enough.

[@danielsebastianrode421]

Hear this speaking for 3 times. Write it down and compare this with your controlled training with garmin or other tool and important also your feeling. ❤❤❤

[@JuanHernandez-bv1gu]

I'll be 65 next month, I try to run 3 miles every morning. My heart rate is about 55 at rest. I don't know what it should be while running running. I average average about 9:30 per mile.

[@Kimmer]

Enjoyed the video. However, isn't it better and far more accurate to measure resting heart rate during sleep than after waking up? For me, I see at least a jump of 10 bpm after waking up, particularly if I sit or stand up. I've always believed that resting heart rate is the lowest rate observed during sleep. Must of us have watches that can record this during sleep.

[@TheMschick22]

I think that when you 1st wake up is more accurate since your HR changes based on what stage of sleep you're in. Plus, if you have a bad night's sleep, the number could be skewed. When you 1st open your eyes, are still lying in bed, & aren't moving, looking at your HR monitor or taking your HR is the calm before the daily whirlwind activity. (At least that's how I look at it, lol)

[@Kimmer]

@@TheMschick22 Agreed that your suggestion is certainly better than sitting or standing up before checking heat rate. However, I've noticed that just the act of raising my arm to look at my watch while lying down will cause heart rate to increase, so I still believe you will get a RHR that is higher than reality. Books I've read on this topic, and other sources, recommend using the lowest heat rate measured during the day or night, which generally occurs sometime during sleep and may occur right before waking up. My point is, RHR, by definition, is the lowest heart rate or bodies experience during a day. Regardless, a key should probably be measuring it in a consistent manner to track changes.

[@ronsample6116]

I have found that the Maffetone method to determining HR zones just doesn't work for older runners. I have been running for most of my adult life, I am now 70 years old, using the Maffetone method that brings my easy heart rate zone to 110, I can't jog for more than 10 minutes before I exceed that and I'm not breathing hard. I found a better method is to take your max HR minus your resting HR then apply the percentage of effort and add rest HR back in. For example, my max is 180 - 52= 128 x 70%= 89.6 + 52= 141.6. So easy for me is 142 or less. I'm not advocating it for everyone, but over time, for me, it seems to work best.

[@CSWells-uq4jx]

I’ve noticed I have what seem to be abnormally high hr zones. My RHR is around 43. But my max hr is around 202( I got this from my max hr during a recent 5k PB. And actually, I probably could’ve been higher, but towards the end, I started feeling nauseated from the heat and humidity, and I had to slow down to avoid throwing up.) so my top of zone 2 is like 160 bpm. But I hear all these other people says their zone 2 stops at like 120-130. For me, that’s walking pace. I’m not sure if there’s a problem with that.

[@Kimmer]

I'm older now at 60 yrs old, but have a similar issue with a low resting HR of 40 and higher than average max HR for my age of 170. You may want to calculate your training zones using heat rate reserve (HRR) or based off Lactate Threshold which coach Parry likes. This will increase your lower zones significantly and be more accurate. Good luck!

[@eddieoconnor8560]

My wife is a 59 year old Boston qualifier and has a maximum heart rate of 201 which was determined at V02 and lactate threshold testing at our local university . Her zone 2 level starts at 148. I am not a marathon runner, just recreational. My zone 2 tops out at 143. We are all individuals and have different resting and maximum heart rates. You have a good idea of your maximum now. Don’t worry about it. That is just yours

[@erikwyma4502]

Hi I had Covid in 2020 and developed High Blood pressure. It went away after about a year. I did a few marathons and Ultras the last two years, but I am back on medication. If my blood pressure is normal can I train normally as I used to?

[@JeansiByxan]

I don’t track heart rate since I don’t aim to compete. As long as I feel okay I do it. This is fine right?

[@ulfeliasson5413]

Jesus, i have done at least 90% of me running at above 80% of max HR, most likely even at 90% of max HR. Getting some serious paranoia here. Could i have done permanent damage and be in danger since I suffer from chronic fatigue for like 20 years?

[@LuisDiaz-kn1yo]

My resting heart rate is 35-40 and I’m 32 years old but I run at least 45-50 miles a week

[@bobbyk9939]

Resting hr normally 50, but when taking energy drink or pre workout, resting hr would be 65-70bpm. Is that normal?

[@jt.8144]

LOSE WEIGHT IS MY GOAL when it comes to Running. Everything else will fall into place once I'm lean enough.

[@stevenrein3118]

That put me at 122 and with heart and meds. I find it near impossible to run that slow in heat and humidity especially, and keep my heart rate that slow.

[@okaydoubleu]

During runs when the weather is hotter and humidity is higher, I give myself up to ~5 BPM buffer to drift beyond zone 2 in the second halves. I will also shorten the runs to not stay too long in zone 3. Picking a flatter route will help too.

[@listings3962]

My heart rate hit above 70% easily just by walking. Does it mean i am not fit?

[@TenGwaS]

My max HR is 200 and I’m finding it impossible to spend any trading at 70% of this

[@TheCuratorIsHere]

I’ve ran 3x a week or more, about 30-40km per week for more than a year and my HR hasn’t changed at all. 44yo

[@mick9802]

English is not your native, right?