Heart Rate Training &Threshold Training; an older runners experience.

[@AGDaws]

Best and clearest explanation of threshold training (all the thresholds!) on KZbin. Fantastic video.

[@AnOldManRunning]

Hey thanks for that really kind comment. It’s really encouraging for an “early stage” youtuber.

[@stuart6891]

As a 74 year old runner and training for a Marathon after 2 years of on and off with injuries the dilemma you have is knowing how hard to push to maximise your current potential without getting injured...The enemy ! you're on your own as there are very few coaches that have experienced what you are experiencing or have knowledge or empathy to help, we just have to trust our bodies and hope they respond to the process.

[@AnOldManRunning]

Thanks for taking the time to comment. I’m on a week off right now with an injury I clearly need to rest. Hope your marathon goes well

[@hikerJohn]

This is my experience as well. I'm at least luck that I have not had any injury twice but in the last 5 years I've had just about every one I can think of and they all (but one) healed 100% This patellofemoral pain syndrome is almost gone but it pokes it's head up every once in a while but it's for the most part in remission as long as I dont push too hard and become totally exhausted

[@xtamhor]

Great Summary! Super useful when it comes to putting all the info that is out there.

[@AnOldManRunning]

Glad you got some use from it. I’ve had mixed feedback on this video. Some think it just makes a complicated subject more complicated !

[@AnOldManRunning]

thanks a lot

[@kcglobetrotter]

Greetings! This video was one of the most informative and easy to understand discussuion about "heart rate training zones," and what they mean to the body's overall physiology. A perfect balance of detailed science & general information! I'm a fan... Thank you!

[@AnOldManRunning]

Hi and thanks a lot for taking the time to comment and for the kind words. I’m working on one right now about nutrition needs before during and after a run. It’s hard trying to first understand and then distill the science around that but your comments today are helping me persevere !

[@f1neman]

What an excellent analysis - so many fitness gurus out there going on about zone 2 but you've taken the time to dig into it and your explanations resonate with me - 56 years old and never much of a runner but trying to improve my cardio health. Thanks!

[@AnOldManRunning]

Thanks for the kind comments. Do you use elliptical and bike for cardio mainly ?

[@f1neman]

@@AnOldManRunning Actually running is my main cardio - I just don't consider myself much of a runner! 2-3 hours of zone 2 per week plus some intervals (900m in 4 mins 4 times) - I never felt like running came naturally and I'm prone to tight calves and "shin splints" at the slightest provocation!

[@AnOldManRunning]

@@f1neman That’s plenty of running !

[@johndepledge1811]

Another old man running here. I wear a Garmin which gives me a heart rate. It tells me that my max recorded HR is 185. I think I will be able to get it higher than that as watch is fairly new and I have not had an 'all out' effort yet. Based on this I reckon 190 is about fair as opposed to a much lower 220-age number.

[@AnOldManRunning]

Yeah it just goes to show how dumb “one size fits all “ methods are. You are at 190 and mine is 167. Thanks for taking the time to comment

[@nicnak4475]

I'm 67 and my max is 137, resting pulse 42 @@AnOldManRunning

[@nosretep1960]

Had to give up even treadmill years ago, all my life ran pronated except sprints, knees gave out. Did hill sprint HIIT a few years. Now steep stairs with railing both sides. ARMS AND LEGS MAX! The worst part is how great I feel after recovery 😂

[@AnOldManRunning]

Kudos to you for still being active. Sorry about the knees !

[@nordicwilly6650]

Excellent video. I really like how you pay more attention to when your breathing changes. I need to try that. Regarding the accuracy of HR watches, try the Polar arm strap (the "Verity"). It is nearly as accurate as chest strap but far more comfortable. They hold a charge well too, decent price and are easy to bluetooth connect to watch. I have two and highly recommend them!

[@AnOldManRunning]

Hi and thanks for the kind comments about the video. It’s funny , these days I don’t look at my heart rate often during a run except to validate a breathing change. What I like about that too is like recently when I was recovering from a respiratory infection it was a good guide to where I was at … my HR much higher for a given effort level so I very much controlled the run by that feel. Thanks for the recommendation on the HR monitor .. I’ll give it a try

[@anitahendrix7573]

Just subscribed and am watching. I am 80yo and am not and never have been a marathon runner. I have done lots of 5k in the past and like them so got side lined by back and Hip problems and want to get back at it. Have started the zone 2 training for me that is a brisk walk with my dogs. Can do about 30min so far. Look forward to any info thanks.

[@AnOldManRunning]

Hey thanks for taking the time to write and sorry for delayed response . On building back up miles again I’ve had to do that this year due to injury. Key thing for me has been cutting my number of days running per week from 6 to 4 and adding and being consistent with strength and cross training . Strength I only do body weight or light weight

[@evanhadkins5532]

I'm 63 so another old man. At the moment I'm seeing if staying at nasal breathing, before I naturally start breathing through my mouth, is enough to give accurate guidance. Shall know in a few weeks.

[@AnOldManRunning]

Oh interesting. Please let me know how that goes

[@evanhadkins5532]

@@AnOldManRunning Shall do

[@evanhadkins5532]

@@AnOldManRunning Looks to be going well so far, making steady progress; though still early days, and I am at the less fit end of things.

[@AnOldManRunning]

What’s your experience after a few months ?

[@evanhadkins5532]

@@AnOldManRunning I found nasal breathing adapted as I went along. So isn't a sufficient guide. I do feel like I'm getting a sense for the rate of perceived exertion.

[@hikerJohn]

I'm 70 . . . The problem with rate of perceived exertion is it changes from day to day in the same route. I always assumed your max HR was the HR you could get it up to climbing a hard hill. Mine was 175 but after a while I could get it to 183 but lately I have only been able to get my HR on my one big hill to 178 but I'm going faster at 172 now than when I got it to 183 in the past. I think I'll try a test later this month and see how high I can get it and adjust my zones accordingly.

[@AnOldManRunning]

I'm impressed at your heart rate range. All out in a 5k I'm lucky if i can get to 150. what i like about RPE is that it varies. for example i've been injured 4 months so my aerobic fitness is way down even though my max HR remains unchanged .. so im managing my recovery by pacing via Rpe rather then HR. i appreciate you taking the time to comment

[@hikerJohn]

@@AnOldManRunning That IS interesting. I cannot even do a 10K without walking LOL but I can backpack 300 miles at high elevation doing 15-20 miles a day. Ive had my (average) HR at 150 for a 2.5 hr hike. One of my hardest SHORT run/walks with hills was 4 miles in one hour burning 967 kCal with a max HR of 172. One of my bucket list goals is to run a trail 10K but as of now I can hardly run 5K non stop. I think I could if I just lose 15 pounds. I obviously have the power but I'm wasting it carrying extra fat.

[@schrite]

I am a 65 yo male. From my Apple Watch, my resting heart rate is 44. My VO2 Max stays around 34.5 to 35. Today I ran 5k race. My average heart rate was 165. With a max of 179. My heart rate recovery was from 179 to 139 in 2 minutes. I wasn’t all that out of breath at the end. No discomfort. I don’t seem follow the standard calculations found on the bell curve for a man my age. What kind of professional can test and determine what “my normal” is? How do you find out what your personal training zones are? Do I go to a cardiologist? Some exercise specialist? Help would be appreciated. 🎉

[@AnOldManRunning]

A lot of good university sport science departments will offer the kind of testing that would give you your training zones. I went to a private relatively low cost testing site but they were measuring via respiration rather than blood lactate pinprick tests. My view is focusing on lactate and aerobic thresholds is more important than max heart rate formulas but a good sports science department will have a more professional view. It’s amazing though how much people vary isn’t it … even in my fastest races my heart rate rarely over 151 with the same resting heart rate as you … so that speaks to the importance of getting your own individual numbers

[@AnOldManRunning]

I envy your recovery rate and how good you felt even after maxing out … I’m always a mess after races .

[@kabuki6]

Great video, some great explanations 👍🏻

[@AnOldManRunning]

Thanks for taking the time to comment. It’s encouraging as I build the channel to get feedback

[@Sidali1104]

Thank you for explication 🌹

[@AnOldManRunning]

Thanks for taking the time to comment.

[@Sidali1104]

@@AnOldManRunning you are welcome 🌹

[@Vijinger10]

Max HR need not be calculated- simply run at your highest speed with a chest strap. That will show the MHR. I got interested in zone 2 etc only in the last 1 month. I use Karvonen Method to calculate zone 2 , which for me is range 120-132 (60% to 70%). For VO2 max, I use Cooper' Test , someone suggested Rockport 1 mile test, and both of them give me in the 41 ballpark. I am 70, I look forward to improve cardio/fitness. I think it is worth buying heart monitor chest strap. Polar are the best ones with 100% accuracy. Only a few high priced smart watches come close in accuracy. for running, cycling, etc

[@AnOldManRunning]

Thanks for the advice and taking the time to comment. 41 is amazing congratulations on your great fitness. Do you do cross and strength training in addition to running ? How many days a week do you run ?

[@Vijinger10]

@@AnOldManRunning I do few classes in the gym pump , HIIT, spinning, yoga etc. Actually concentrating more on Zone 2 with occasional zone 5 has educed my time for other classes. I try to run 4/5 times a week, only on the treadmill as I can control my running. Today I ran for about 1hr15min at HR 126-132 , 5% gradient, speed 4.1 to 3.9 MPH

[@Vijinger10]

By the way, where can we get tested for zone 2 and VO2 max - ie which sports lab offers this service. There are lots of University departments who can do it, don't know whether they can do it for general public. Is there a commercial service?

[@AnOldManRunning]

yeah there are commercial services. here in florida I went to one in orlando called Dexafit. They offer a whole range of things from the simple test I did through to body mass composition tests etc

[@Vijinger10]

@@AnOldManRunning In England, esp the Northwest, can't see commercial services

[@davidwilliams912]

My opinion as an older runner is watch heartrate monitor are not accurate, Heartrate formulas are not accurate, and Maffetone training gave me some benefit for recover runs and helped me increase running mileage. But would not recommend for use for specific training competitively. Staying injury free, stress free, strength training weekly and recovery is key to being a competitive and healthy Runner.

[@AnOldManRunning]

Thanks a lot for taking the time to comment and I believe you are right on the key importance of strength training and recovery for us older runners … I’ve had to learn that lesson the hard way. I would only disagree with you on the watch vs monitor point. I think over the last couple years or so the accuracy of watches has dramatically increased. I ran a week with a polar strap and a garmin 965 on runs at the same time and they were remarkably similar

[@mechthildhaeussler5736]

I got my max heart rate tested by a cardiologist at age 62 - it turned out to be 176. It might have been even higher actually, as the test was done 2 days after a 10k race, and taken on a bike, me being an absolutely untrained and lousy cyclist.

[@AnOldManRunning]

do you use that number for constructing heart rate zones ?

[@mechthildhaeussler5736]

@@AnOldManRunning Sure I do, subtracting 1 beat for every year since (I am 66 now). Anyway, I just take HR as a proxy in order to stay on the safe side. Have you thought about that method taking into account your resting HR also (as you can do on Garmin)? When I take this one, the zones turn out so high I am afraid of getting injured. I think cardio-respiratory fitness is not the limiting factor for everyone, especially once you get older.

[@AnOldManRunning]

I think its really good point that we have other limiting factors. Its very clear to me right now for example that I need to work on my strength. My apple watch seems to automatically use rest HR zones. I’ll keep an eye on them with that too since they are close to the other zones I’ve used

[@PoetWithPace]

HR training and MAF has so many limitations, which you have found out. Not sure how "old" you are, but i will soon be 62 and if i stuck to MAF training which i had done about 5 years ago, i would not get any improvements. Great for beginners, but need to move on when we improve, don't you think?

[@AnOldManRunning]

Yes I think there’s much more benefit training nearer aerobic threshold. Also for us older runners (I’m 61) I think the limitations generally aren’t cardiovascular . Thanks for taking the time to comment

[@PoetWithPace]

@@AnOldManRunning my pleasure and thanks for sharing your insights.

[@st4331]

I'm 60 and started running properly last December and using MAF/Z2 in January. The results have been astounding, my pace at MAF has increased from 8m/km to 6m/km and I smashed my 5k pb with a time of 21m16s a few weeks ago. Today I did a 15km Z2 run averaging 5m 45s/km. Next up is a 50K Ultra in 5 weeks. Low HR training has been amazing.

[@Skier_202]

Did the VO2 test give you your max heart rate? Sorry if I missed it :)

[@AnOldManRunning]

It gave me a calculated max heart rate of 152 which is way off for me. I know mine is low but not that low. Couple of factors … I was just off Covid a couple weeks and also to be honest I quit the test before I was totally exhausted. I feel like it was set up only really for accurate vt1 and vt2 and everything else was estimated. Next time I’ll go somewhere else for one of the ones where they take the pin prick blood samples