The Secret to Running with a LOW HEART RATE (Not What You Think!)

[@JamesDunne]

🔴 WATCH NEXT ➜ Low Heart Rate Training, Simplified: kzbin.info/www/bejne/ipC1lpWnh6d_jsk

[@imonbora9271]

I rely on my running watch the fr 35 which does not give an accurate heart rate almost every time, what should I do

[@tdhagerty]

@James Dunne, have you read Primal Endurance by Mark Sisson? I started implementing low HR training and low carb dieting since January and have seen some good progress. Just curious. One of your videos mentioned nutrition for a moment. Just curious what you thought of it.

[@snrnsjd]

Hi! James, quick question ⁉️ Do you drink coffee? And if you do, how often ?

[@paullambert2668]

@@imonbora9271 Get the heart rate strap for it (assuming here Garmin Forerunner 35) - you want the HRM-Run

[@stuartn1563]

I've been doing this for 18months now and when I started I was having to walk every hill, even on the down hill, now I can keep a 9min mile without going over 135 beats at age 47.... My 5k is now 21.57(was nearly sick) and just completed a half marathon in 1hr45mins....... This really works..... Please belive in the process and stick with it!!! 👍

[@dave24973976]

Hope I get to those times when I'm 47

[@miguela.c.3302]

Hi Daisy, how many times did you go out for a run (on average) during the 18 month period?

[@fattysl26]

Ok that's good to know. I've started using HR for my runs and sometimes it feels like I'm practically walking.

[@smackedem2016]

@@dave24973976fr

[@moddkilla]

135 with a 9 minute pace !!!

[@alexm1841]

I’ve been training for 4 months at sub 140BPM HR. 4 months ago I ran 10 miles at 11:30/mile pace and nearly passed out; HR kept shooting to 175. Today I ran at 8:10/mile pace for a half marathon and felt great; HR at 160 average. Loving the results of low hr training. Injury free as well for the first time

[@rickseubers7754]

Did you only do low HR running? Or also mixed it up with speedwork, HIIT or something else to learn to run more economically at quicker paces for example?

[@alexm1841]

@@rickseubers7754 I run 5 days a week. 3 of those are low HR training, one is intervals (Yasso 800s), and the other is my long run which incorporates low HR and some at race pace. Just ran my first marathon. Maintained 8:20 pace for 20 miles. The last 6… not so great 😝

[@mooseknuckle_4474]

So l’m barely 3 very inconsistent months into learning how to run correctly. And also trying to MAF method it(140 bpm is also my target hr.) I have yet to see better than a 12:13 minute mile while keeping to the HR limit. The heat in Ga is killing my times/pace. I have noticed if l can make myself get out earlier it’s far easier to get the hr to stay low. Keep it up!!

[@EduardoGarcia-zf3wo]

@@alexm1841 wow congrats man! As someone who is about to start his Low HR training I hope to be able to run at your numbers!

[@EduardoGarcia-zf3wo]

@@mooseknuckle_4474 Are you using ur watch? Could be inconsistent as well with HR monitoring

[@bobbykim3289]

I started MAF training last month and found out that shortening my stride lowers my hr. My slow long strides were too vertical and using more energy so i started to run with smaller strides but higher spm on my runs. Breathing is a good tip but my shortening of my strides was the key to lower hr by being more of an economical runner.

[@kylebaker8502]

I was recently overcoming a hamstring injury and had to shorten my stride and worked on improving my cadence. Initially this will actually increase your heart rate (running slow with higher cadence) but I agree I think in the long-run it does help lower your HR.

[@acec276]

Opposite for me. Sure shortening the stride works but increasing the spm for me increases my hr so I have to keep that low as well. Definitive way was the breathing for me. Box breathing look it up.

[@cas1652]

i must be doing something wrong because shorting my stride feels like it makes the run harder. I sometimes wonder if my main effort maybe doesn't come from my legs, which are relatively strong, but from the secondary movements of my upper body which is relatively weak.

[@NotGilmore]

@@cas1652 same for me, I struggle to stay at zone 2 with shorter strides since it doesnt feel comfortable for me, might have to work on my form to hit zone 2 consistently.

[@mav3ric100]

Shortening my stride helped as well but higher spm increased my HR is what I found. Everyone is different I guess.

[@NoNameNoLastName]

As someone who is trying to run with a lower heart rate, this right here is gold.

[@ellenbihler5492]

Thanks so much for this video. I' m not a marathon runner; but a 66 year old woman who's been running for 15 years ( since the day after I quit smoking). August 30th marked one year since my diagnosis of lung cancer and lobectomy to remove it all ( so far so good). The surgery has had me short of breath when running. Thats gotten better, but my heartrate is zone 4 or 5 even with a slow jog. I was told whatever exercise tolerance I'd regain would happen in the first year post op. I found your video yesterday! It works. I ran farther in shorter time with a much lower heart rate. Even with hills. (I live in the Poconos. Hills!)

[@thierrylerinckx1340]

Breathing out through the nose as well is even better and breathe out one or two counts longer than in. It induces abdominal pressure that improves core stability and efficiency. Counting breaths/strides sharpens your focus and Mindfulness. Try it

[@colinarichards]

Great to see someone actually doing the training at the same time as talking about them. Excellent advice

[@JamesDunne]

Thanks, Colin! I appreciate you saying that :)

[@scs075]

@@JamesDunne I’m able to maintain a zone 2 max hr of 135 with easy pace (15 min/mile) but my cadence has to be low. If I try same pace but say 90spm cadence, I go up to 142-144. What’s your advice?

[@ranulfdoswell]

@@scs075 just keep slowing down and worry about the HR not the time. When I first started doing MAF, I needed 10 min/km. After a month, I was comfortably at 8 min/km and got to 7:30/km by the second month. The problem of being focussed on the time is that it's very easy to get demoralised because it feels much slower than your normal runs, but when you start seeing keeping under the target HR as the goal and celebrate it when you only go over e.g. 10 times in 5km, then 5 times in 5km, then once or twice per run, that in itself feels more like an achievement than the actual time.

[@scs075]

@@ranulfdoswell thank you for the inspiration. I’m holding my practice 😀. But my question was more on cadence. I can maintain my zone 2 hr under say 83 spm. If I try to increase my cadence and get near say 88( same pace) the hr exceeds

[@mihailmilev9909]

@@ranulfdoswell thank you so much for the explanation

[@omarbarhooti2100]

Great advice! Another thing to add, which another user mentioned, is either making the exhale longer or more aggressive than the inhale. I generally go with aggressive instead of longer because I prioritize oxygen intake speed to keep my system oxygenated, but the aggressive exhale, like you said, has a direct impact on your nervous system and the direct connection between breathing and the brain and heart is absolutely fascinating. I recommend looking into the details of this discussed by Neuroscientist Dr. Andrew Huberman. 🤙

[@craig2679]

I've been doing this training for about a year and seen massive gains. You might need to make some adjustments to get the best gains. My advice is - 1. Wear a hr monitor during your dynamic stretching. When it drops considerably you are properly warmed up. Or if you can't be bothered to warm up just start jogging slowly and discount the hr for the first 10minutes of your run. It will be high. 2. If your MAF limit is 140 don't worry if you go to 145, it's not a big deal. 3. Mix it in with speed work sessions during the week. 4. Do all your slow runs off HR not pace. If you feel terrible one day, your body will let you know to train slower via HR. Sometimes my HR will be 4:50 per km on a good slow day, but 5:30 on a bad one where maybe I haven't fully recovered from a previous day.

[@petrosmalik]

Totally. A higher than desired HR on slow runs is a consistent problem even though I'm healthy.

[@GodzillaGoesGaga]

If you are going your slowest, ignore the HR number. Just use the current number as your baseline. It will improve. If you are exhausted on the slow run you need to dial it back until you are fit enough. See a medical professional if you can't run slowly as there may be another underlying condition. Diabetes, weight, etc.

[@brianlamptey4823]

Fun fact you can even do this close to sprinting. The switch from subconscious hyperventilation to conscious slow breathing triggers something in your brain that reinforces the idea that you're in control. This also applies to cold exposure.

[@jimoconnor8597]

Well done! Not that MAF doesn't work but outside factors such as hydration, outside stress levels, wind, sleep, heat, cold, elevation, altitude, electrolyte intake, etc can affect HR during runs. These outside influences need to be taken into account as well as breathing/pace. HR control can be tricky but so rewarding.

[@leedaykin3541]

Always skeptical of these hacks but tried it once and off the bat reduced my HR and could mainly run instead of mainly walk! An absolute gem..!

[@comicbossone2411]

You have no idea how useful this video was. I developed a rare illness after covid pneumonia. It’s called POTs. Postural Orthostatic Tachycardia Syndrome. Your understanding of the sympathetic and parasympathetic parts of the autonomic nervous system and your explanation and application to breathing and hr control were better than some I’ve heard from doctors. I’ve managed to make improvements (against all odds) and I actually think your breathing exercise could help me the rest of the way. You might want to add a relevant hashtag as I suspect others would find this useful. Great video, really friendly presentation. Thank you for making this video and really helping me.

[@TheDeterminedRunner]

I've always struggled when trying to keep HR low, it's just so random, sometimes high on easy runs & lower when I'm putting in more effort. I'll try your breathing methods out. Thanks James 👍🏃

[@StevoRuns]

Great video! Just remember everyone, genetics say we’re all built differently and therefor some have naturally higher heart rates and can make MAF difficult. If that sounds like you then maybe find a more accurate way to find your easy zone with thresholds tests and max HR tests. MAF does work for many but it’s something to consider if your heart goes high at slow pace whilst you are ‘fit’.

[@hotdiggityd]

I’m one of these people. My heart is super reactive, but I know when I’m having an easy enough time of it and it’s about 5bpm above the recommended HR in MAF. Anything below that is basically impossible for me to maintain, so I’ve gone with my gut.

[@alexanderjones1312]

I’ve noticed how I have what I call the my super runners empath ability. When in a calm meditative run I seem to absorb everyone else’s energy as we pass each other or run together. Emotions and thoughts seem to exchange a lot more when running. as I run by like I’m a wide open sensor. Laugh all you want but this is a real phenomenon most people never understand. But try learning to meditate and feel into your body as different people run by. Learning to transmute tired thoughts and emotions of others is very important. Obviously in busy areas the trails have lots of embedded energy and more traffic on them. I love meditation and running it helped save my life while in prison and finally helped me get off all those damn opioids. ❤😊

[@billnmaree]

I discovered this about three months ago. I was trying to improve my nose breathing and I found that if I can't breath through my nose then I needed to slow down until I could. After a few weeks my nose breathing started to get better and I could go faster. Then I noticed that my heart rate was still the same as before.

[@robwood7175]

I also do nasal breathing and after a few months I can easily get my HR past 150 and still breath through the nose. I have been injured and when I start back, probably next week I’m going to re-introduce MAF.

[@mahtoosacks]

This works. While cycling, when the burn sets in, i started breathing this way, and it would help me kind of put the brakes on my heart rate, and give me time to adjust my output. I started to notice that when the burn was setting in, it was mainly because I wasnt regulating my breathing. Once I started breathing deep through my nose, my hr would even out. Try holding you breath for a few steps, then doing a deep long breath. You will feel like you are starting to drown, but then you will feel the oxygen enter your blood, and its energizing. Keep breathing!

[@CameronM47]

I used this on my recovery run today. There are some pretty horrible hills on my route, and this worked amazingly for me.

[@nowster]

Another thing that can cause HR to creep higher is getting too warm while running due to wearing too much clothing. What feels OK at the start of a run might be too much when you're properly warmed up.

[@GodzillaGoesGaga]

Heat, dehydration, overuse/overtraining, bad sleep the night before, bad diet, caffeine, etc all cause HR to rise.

[@KristianKristian]

You will get an even greater effect if you breath out for a few seconds longer then you breath in. This further encourages the activity of the parasympatic nervous system via the vagus nerve.

[@omarbarhooti2100]

Good addition, I like to refer to the techniques emphasized by Dr Andrew Huberman. 🤙

[@maurie4897]

Just yesterday I went for a run and wanted to know how to do this!!!! Thanks so much!!! Every time before I go for a run, I do your pre-run excercises 👍🏼 Greetings from México

[@Namoraslife]

The MAF Method is really saving my body right now. My aerobic system is pretty poor, but I'm committed to becoming more healthy. Thanks for the video :)

[@warl0ch]

Came across this video last night and tried it during my run today. Worked like a champ and was far better than reducing speed to something uncomfortably slow.

[@timalexander1179]

Very new to running and these videos are excellent, really helpful thanks James! A simple technique for practising Diaphragm breathing is to cross your arms hands on shoulders and hunch forwards whilst sitting. It forces you to breathe from the diaphragm and can be practised in all sorts of situations when not running. You can then exhale as long as you can through your teeth saying the letter f or singing a note as long as you can. Increasing the length of those will build up diaphragm control and strength. I mention this cos it really helped me with breathing while running and helped my endurance and can be done almost anywhere any time. The crossing of the arms becomes unnecessary once you learn how to just breathe from below. Your exhaling length will increase and is easily measurable. It's also the key to singing longer without damaging the voice

[@blaqueknite22]

I’ve stumbled upon this by accident because I do a lot of yoga and meditation. These practices are centered around breath control and quality of breathing. I did it initially for anxiety and mind focus, but noticed I would deep focus breathe during exercise. It’s cool to know more information about the process.

[@annefowles281]

This is super useful. I've been doing (trying) zone 2 training the last 6 weeks. Running alongside a buddy who is walking has been the best way to keep my pace and hr down. But I'm going to try this breathing. Thanks.

[@jobanski]

I’ve been at this for almost a month now. I’ve been trying different breathing techniques to control heart rate. Thanks for sharing this!

[@Mohamed-ji7xq]

Did u see any improvement in pulse ?

[@brianduea6093]

Sounds like great advice, I'll give it a try. I usually have to run/walk to keep my average heart rate low enough.

[@DoyleArina]

I can't wait to try this. I used your "T-rex elbow position" as well as "leaning forward from the ankles up" this past weekend and I had the run of my life!! I'm only running 10kms at this stage but I ran a 12km slightly faster than my best 10!

[@alexm1841]

7 months, how’s the progress?!

[@christinaaustin1739]

Great to see this - Thanks James. Trying 80/20 method while rehabilitating painfully tendons. Failed miserably last week, but managed 5k with average heart rate 130 last night - but it was soooo weird and felt painfully SLOW. My garmin told me I was training unproductive and knocked 2 points off my VO2 Max!!!! Anyone else experienced this?

[@paultopham8626]

Yeah, my Garmin gets told where to go on a regular basis since I started MAF. Unproductive indeed...

[@christinaaustin1739]

@@paultopham8626 glad its not just me! Its like a poke in the eye!!! 😆

[@neilthorpe7650]

I hate my Garmin, and I think it hates me too. I rest, I sleep, I’m not stressed, I’m cutting back on caffeine and alcohol, I’m varying my runs and workouts, but I’m still unproductive 🤷‍♂️

[@iRunOnBeer]

Nasal breathing has been a huge focus of my training since I started working with a running coach. I use it all the time to help keep my HR in check now on those easy runs. Great advice!

[@johnthouin7080]

Exhale thru nose too. Mouth breathing is trash

[@CmaganaL]

Good comment. If I could ask. What happens with mouth breathing why is it bad?

[@vika0194]

@@johnthouin7080 Dumb comment

[@vika0194]

@@CmaganaL it’s not bad at all. Breathing through the nose only means you need to work harder and run slower. It’s good if you want to learn to breathe that way but will never work for races.

[@jennifermcnuttmusic6353]

@@CmaganaL read up on the breathe studies that are going on and why it’s better to inhale through the nose…

[@tatjanakueth5278]

Currently working on my aerobic fitness. Started base training in February, could not run a minute without my pulse going way up. Two months on I manage to run at least 30 minutes at a lower heart rate. Will try the breathing tomorrow and see if it works. Thanks for the great videos!

[@mayanksharma7985]

I started as a complete beginner today... can't run 500mtrs without HR shooting 190 😥... Any tipd

[@modernkennnern]

​@@mayanksharma7985did you keep on going? 😄 How is it now? 😃

[@voltsantillan]

That was a very useful video for me. I started running March of 2020 when lockdown hit the Philippines. I am on the MAF 180 training since middle of 2021. I laways notice that my HR spikes after minimal effort so I walk when it happens and slow down my breathe. I will try this tomorrow on my next run.

[@JZMartinez]

I modified your suggestion and have been using this breathing for last year. Slight twist, while running I inhale over 3-5 steps, hold 3-4 steps(fewer if slower pace, more if quicker pace), exhale 3-4 steps. This is not box breathing because I inhale when lungs are empty. This helps me keep my HR down. It also feels like it has helped my CO2 tolerance. Thanks for the video. 👍

[@winklertribe5268]

Yes! I absolutely struggle with keeping an easy run in zone 2! Thanks for this video! I can’t wait to try this!

[@goodyeoman4534]

Pretty much impossible for me. Wondering if the Garmin underestimates my max HR.

[@chrisprosser5055]

I have trouble keeping my heart rate below 160 when running, never mind 135! Was expecting the advice to just be slow down, so was glad to hear another approach, I find that when I slow beyond a certain point my run starts to feel more like a shuffle and doesn't feel good. I'll try the breathing approach suggested.

[@krruns4165]

Everyone's different and James said he is 37 which would mean MAF at 143bpm. He's obviously made further deductions based on other factors set out by Maffetone based on illness and injury etc. If you haven't suffered illness or injury you can actually increase your MAF HR...

[@chrisprosser5055]

@@krruns4165 agree, my MAF heart rate would actually be pretty similar to James based on age and medication.

[@krruns4165]

P.S. MAF in my opinion is just a way of trying to get some consistency in training. Like you I used to struggle with keeping HR below high 150s. It does suggest a poor aerobic fitness level. You do just have to be very patient and stick at it. Critically avoid illness and injury. To give an idea. In 2014 I used to run 8min miles averaging say 158bpm. Now I average around 130-135bpm. I still think I could further improve that but that is the challenge! Good luck

[@agnieszkabinasik]

I'm over 3 months in low hr training and NOTHING works for me 😟 I am able to run and breathe as a yogi during meditation, my pace is slower than a lazy snail and my hr still jumps over 150bpm...

[@אורפוקס-ד4מ]

I don't know if it's still relevant for you, but i would like to recommend Stephen Seiler's videos about the 3 zones. You might call it a slow run, but if your HR creeps up it probably means you're above your lower lactate threshold. Start slower. Even go from running to just walking or jogging. Trying to breath slower will change nothing, you can't control your HR.

[@Wahey_RS]

Try adding walking into your runs, don’t worry about how slow you run. As long as you are staying in an aerobic base heart rate you will see results

[@cocoacoolness]

Try doing one of the couch to 5km type running programs. I was the same as you and it's working for me. It started out by going from 1 minute of slow running to 1 minute of walking (then repeat)

[@agnieszkabinasik]

@cocoacoolness I've been running for 10 years now and I have 4 marathons under my belt😅 So if it's back to basic for me then I'm gonna need something else than couch to 5k program.

[@cocoacoolness]

@@agnieszkabinasik oh interesting, just assumed you were a beginner due to your heart rate thing. Hopefully I'll be at your level one day ☺️

[@glennnicholls8510]

Hi James. I have always noticed my heart rate creeping up, usually because I get carried away with the run and just want to run faster. The way I get my heart rate down is to relax, focus on my form and, without going any faster, just increase my cadence slightly. I find the increased cadence puts less load on my body and the heart rate drops around 5bpm.

[@castle_novelist]

What is increase cadence? Isn't that speed too?

[@ianhaggerty2152]

@@castle_novelist Increased cadence means increasing your number of steps per minute, so Glenn is saying that they are running the same pace but with more, shorter steps

[@robmilligan3650]

Will try this today, as back to the MAF method (tried it successfully in ‘21). When out the other day, for the first 2k the HR just crept up to about 150. It was very cold, but I was slowing in the end to a walking pace to get it under control. Thanks.

[@DB-kq8kp]

This came at such a good time. I'm 52, have a resting HR of ca. 56-57, and am in pretty good shape. I've done 50 km this week at MAF HR 130 bpm but most days I'm walking at some point or points, because I find my HR shooting up for the same pace exactly as you say in your video. Very frustrating, especially as my split times are getting worse - they are just morale sappingly poor, but its only been a week. So thank you and will try this. Also I have the added bonus of running in the heat, its between 35 and 40 deg C when I run, so I'm almost certain thats adding an additional 5-10+bpm onto my HR. Thank you again James, great videos.

[@ryanrobertson7124]

greatly appreciate your videos being so concise

[@joecarpinella3635]

Well done as always. Just used this method 3 days ago to hit a sub 88 min half marathon. Great advice for everyone, James.

[@BenNuProductions]

88 min? Slow.

[@jamstaa69]

Yep totally.. I’ve been trying to fix my base, fitness, and running to aerobic zone.. but it’s been difficult keeping it all so slow. I’ve noticed because Im running slow and relaxed, my breathing is too, which can drive my heart rate a few bpm over in to threshold. Now, before I drop to a fast walk, I check my breathing is deep and regular enough. Walking up hills is still hard to get used to. Finding routes with a long gentle decline also helps me give my legs a gentle push whilst keeping the heart low too. 😬 Just need to work on getting the regular, consistent part of the training back too now.

[@tidus_on_crack6570]

This video really demonstrates how important and overlooked breathing technique is while running, so much emphasis is put on form but seems like breathing "form" is often overlooked, I'm happy I put alott of focus on breathing technique and control when I was first starting out as it has definitely payed dividends.

[@isabelle7029]

I used this method and my highest heart rate today’s run was 7BPM lower than my max just yesterday! I have a naturally high heart rate so this was helpful and I’m happy with my progress. Thank you

[@KimiNaAyutthaya]

This is by far the best advice i got for maintaining a low heart rate in my runs. Before i’d be stuck just walking but with this breathing method, im able to pick up the pace and actually run. Thanks for this

[@rgh622]

I'm a huge proponent of this deliberate deep breathing technique while running to lower my heart rate. It's become a welcomed focused distraction during a longer run. It's amazing how well it works! Additionally, deep belly breathing relaxes and reduces stress in my upper body shoulder area.

[@cynthiae.l.latunussa647]

Thank you for the advice! I'm 37 and I've never run more than 12 km. I'm still struggling to lower my HR when I run. Will try this tip the next time I hit the road again.

[@GodzillaGoesGaga]

Consistency is the key. This builds up your tolerance and causes adaption. You are exercising your heart just as you are your legs. They both get more tolerant and need less enrgy to perform their functions. Hence a lower HR.

[@yogamommy84]

Really helpful exercise with the nose versus mouth breathing! Can’t wait to try this on my next run, I’ve been doing heart rate training, and the alternating run/walk has been absolutely maddening to me!! Thanks!

[@TheG5Man]

This is really good advice. I have been running the last several years...and sometimes when my HR spikes I really try to mentally control it like you described. I have to actively work at it though.

[@runningwithdr.andrewdpt9177]

Great video!! I like the explanation of the sympathetic and parasympathetic systems, which I think it is very important. I teach about to sympathetic and parasympathetic symptoms with my patients with chronic pain and it seems to help and I can see how that would lower your heart rate with running.

[@VirtualFeats]

Keep running!! You are doing really well!! Sending love from Ireland 🇮🇪

[@tonyhalsall3170]

Heart rate increases too when you need water. For me, hydration has the biggest effect on my ability to maintain zone 2 HR (118-128, male aged 62).

[@vintage910]

I’ve been run/walking trying to do MAF the past few weeks and really needed this! I hate walking. It’s just not why I’m out there in the first place.

[@sundayrunday7586]

If I could conquer my heart rate, my runs would be so much easier! I’m going to try this on my next run.

[@thesummit615]

This is great info! I cannot wait to implement this in my training!

[@AriefLatif]

Great video and definitely experienced the same gain in pace after about a month of low HR. The breathing technique described is the same I used, although it was discovered by trial and error during my runs. Also important to try to really relax and sometimes this means not looking at your HR monitor and rely on your own intuition.

[@sirbrochill7757]

Relax and breathe like it’s not that hard. Believe it’s easy and then when it gets hard, gut it out

[@scotthappe]

I have always found it almost impossible to keep my heart rate in the lower target ranges, even in my younger years when I ran with a chest strap. I'm 51, and I'm "supposed" to keep my runs in the 130s. I couldn't do that when I was 30 something, much less now! So essentially, if I follow heart rate training guidelines, I won't ever be able to run.

[@OrvinReyes]

do a vo2 max test to check what your real max HR is. your natural zone 2 or 3 may be higher than most people

[@julienparpet]

I find that no matter how slow I run, if my legs are tired, my heart rate is going to creep up. Also I find drinking coffee before a run is going to mess with my heart rate.

[@percrunner1433]

I am so glad I found this video. I have cardiac creep for sure, so I’m going to try to implement your advice. Cheers!

[@kingshookbhattacharyya9558]

Hi James, I have started trying out the low heart rate training today. I tried a 5 k run. For a 52 year old in reasonably regular practice, the prescribed rate is around 128-135. What I found is that the control has to be exercised after the first km (the rate grows from around 90 and reaches the target at about 5 k and then starts creeping up as you unconsciously tend to speed up with the same effort) and finally figured out that at the end that a 6:15 to 6:20 min/km pace is what I will need to maintain for anything in the range of 5-15 km. Probably I will need to slow down a tad , maybe 6:30 min/km in the 15-25 km range to maintain the heart rate. Now here is my question - I was trying to maintain my usual form by still trying for a moderately high back kick. I had to lean very very slightly to do that while maintaining that pace ( otherwise I was going faster). I did manage to that for every 500 m of a km in the last 2 km s. It felt very weird, almost like a kind of slow dancing or as if I was trying to parody a person running. Is this a useful thing to try.? P.S. - I find the idea very intriguing and simply intend to test it by running either the same distance (or the same time) maintaining the same heart rate and see the difference in time taken (or distance covered) after maybe 3 weeks.

[@jordanstickl2295]

Hey! I relate to your post- my first slow run was today. Felt very strange- like I wasted a great tuning day tbh- but I did run toward the top of my distance range. My legs hurt- for the same reason, my form was totally different then im used to. So I want to hear now that you’re 3 months down the road- worth cutting back?

[@GoCanucks2011]

Lower Your Heart Rate While Running ---------- Deep breathing may help slow your heart rate. Breath deep through your nose until your belly expands and exhale through your nose and mouth. Repeat until your heart rate has slowed. - You may also want to avoid stimulants. - Alcohol before a run. Keeping your heart rate lower while running is achievable through a combination of patience, controlled breathing, optimized cadence, weight training, and consistency. Implement some of these strategies if you're struggling to keep your heart rate in the aerobic zone during your training runs.

[@vishaldhar420]

Well done, thx

[@p5rsona]

This is exactly what I was struggling with, thank you James!

[@johnmurray912]

I have been focussing on breathing for some time now - I have managed to reduce my resting hr significantly from 60-46 through doing so I do this always when running not just to reduce my HR when it exceeds z1 (in a 3 zone system) even during interval work and when mouth breathing is necessary to access enough oxygen. I can gain up to 8% increase in available bpm like this. It helped to practice during day to day life too so my breathing and hr are just slower and more controlled naturally. This also reduces stress and enables focus.

[@harryv6752]

Started running again just under 2 months ago. And trying to run at a lower HR has been tough for me. Even trying to run slow and keep my HR in mostly Z2. I find that when I walk, and I walk fast, is the only time I can consistently keep in Z2. Rucking, I'm mostly in Z3. Running, I'm mostly in Z4. Thanks for the tips.

[@miklossarosi3419]

Hi James, this is really what I needed. I had a nasty ankle pain and I stopped running for a month as even after shorter runs my ankle pain started to creep back. Started MAF runs a month ago and no pain 😉. My only concern is whether the 180-age still works for older people. For me being 54, it gives a heart rate well in my zone1 (warm up) HR. I know it's early days after 4 weeks into it, but there isn't much effect yet, I'm running the exact same speed as 4 weeks ago with MAF heart rate. What do you think?

[@mattisales9066]

James, thanks for all of your advice and videos - extremely helpful!

[@deanbaza8581]

I was taught to to use nose & mouth with chest & stomach breathing at different points of the run 40 years ago to help & its good advice that im re learning as I start again in my 50's

[@freefalldamir5765]

One of the issues i have with MAF HR training is that cardiac drift will occur. So at some point of your long run you need to focus on pace rather then slowing down so much or even walking. I start my long runs keeping my HR

[@motodot.]

You should be EXHALING for a longer period than your INHALING duration. The O2 takes some time to go in your blood so you want to make sure it stays in your lungs as much as possible (inhale fast, exhale slow). You can't trick your body into lowering your HR "artificially" for a constant level of effort. It will ask you for oxigen. Also, breathing through your nose will limit the flow rate of air you can breath in/out while we want to achieve the opposite. Building your aerobics takes months if not years. Take it easy, be patient, and you will see the results on the long run.

[@alvinwong2246]

Congratulations James, you just learned the Chi-Breathing technique with your own naturally. 👏👏👏 I'm looking forward your progress and share your findings during running next time. Good job 👍👍👍

[@ranulfdoswell]

My biggest problem with MAF is that there are just some days where my body doesn't want to cooperate. My target HR is 132, and some days I can do this quite comfortably only exceeding it a couple of times, but sometimes even when I set off super slowly, my HR will be up to 140 or 150 within 100m or so. On those days I don't bother fighting it and just do a random fast run instead.

[@cw2002]

Mine varies a lot depending on the time of my run. If I go out first thing in the morning my Hr is much higher than in the afternoon

[@nitiz5871]

Great video, been trying MAF running for a bit. When started I was only able to do brisk walk before the heart rate would creep up, now atleast I am able to do a light jog in the zone, hopefully I can get to your pace someday with that low heart rate. Looking forward to more videos on this. Subscribed..

[@Bradl0y]

Yep it works thanks for explaining why it works been doing that type of breathing to drop my HR but now i know why it dose Cheers for that. Your pace is looking good on Strava. I've got the same goal to run sub 3 but age is before 50. 48 this year.

[@pairsay]

Hi James I tried the deep breaths and HR came down by 4 beats immediately , Great tip Thank You

[@amockdi]

Thank you, James. The information you share through the videos helps a lot. I decided to start low HR training in Nov 2022. Frankly speaking, I am struggling to keep my HR at 143 bpm (My MAF value). Also, my zone 2 (as per Garmin) is 110 - 127 bpm which happens only when I brisk walk. Hence, I cannot train in zone 2 as well. Pleas guide me. Thank you.

[@tenzin044]

Hi. I tried what you are saying. Founded out good pattern for me 4/2 (4 inhales 2 relaxing natural gravity exhales)- how can better describe lol.I been more keep my e eyes on HR and felt when going close to 141-145 start feeling like growing up ballon. So took harder exhaust and back to my pattern and slow down my steps. HR was come down. I done my fastest so far 5K just under 30 minutes. Pace was about 6. I try run faster but understand need build up in long period of time. But I’m happy with this breathing and HR control I didn’t stop or walk once. Cheers for tips. Greetings, Tom

[@runsam]

thanks very much for your sharing, would have a try tonight.

[@pauliuszasciurinskas9302]

The only thing that helps to lower your heart rate is constant running :D 3-5 times a week. And difderent variaty of workouts. Slow and long/ fast 100/200m dashes sets/ fast runs uphill and also anaerobic runs. Start every workout with 20/30min easy run in zone 2. Also if you are new to the runninh i would suggest at the start to do training zone 3.

[@EricClaus-ff5cm]

try inhaling through the nose and also exhaling through the nose, which will allow you to breathe more deeply and keeps the heart rate down during slow or steady state (aerobic) workouts; mind you, this needs some time and exercise to be able to do this constantly (couple of months, as I remember). This is also described in the Ayurvedic training programmes.

[@Samuel_E23]

I did cross country in high school I would sleep with a ~40bpm heart rate. I was actually proud of it. Now it's about in the 60-70s when I sleep. Some days I seemingly can't get it under 90. It's frustrating ad can be.

[@acs4872]

It worked for a short period of time. I was able to add a bit to the milage, by "playing" around with my breathing pattern. None-the-less practice makes perfect, right!?

[@cheekyfella27]

Hi James, really enjoying your content. I've just started running and loving it. Just finished week 8 of couch to 5k. I'm running every other day, I want to run more but scared I'm going to do myself an injury. Could I run min 20-30 mins a day do you think?

[@hotdiggityd]

I’m definitely not James, but have you considering strength training on days between running instead? It’ll keep you active and help guard against injuries, as well as increasing your performance when you do run. At least it has for me. Also, don’t forget recovery! Yoga, stretching and rest are all super important factors in performance.

[@markus7894]

Very interesting, thanks! Your MAF HR is 135 (elsewhere you told me that your HRmax was 175) so that means that your MAF HR is already 75% of your Max, meaning it is right in the so-called grey-zone of 70-80%, which some coaches recommend to avoid in training. What do you think about that? I myself am running at 65-70% of HRmax and usually, I start singing songs when I am getting too fast. Some years ago I couldn't close my mouth when running, meanwhile, I can even go at >80% of HR with my mouth closed and using 6 steps in 6 steps out.

[@Matt-cp9wh]

i dont struggle, this method works. do most of your volume running easy low HR. So many runners have a huge ego, they refuse to run slow. "i feel like my form is bad and it creates more injuries" " but my strava times wont look good" EGO!

[@warwick269]

Thanks for the video! Currently doing low HR training due to a nagging injury. Tried this breathing technique and didn’t have to look at my watch as I stayed under my aerobic HR

[@jasonree]

Definitely have breathing problems, sometimes it’s a “sync” problem where my breathing seems out of sequence with my running, it doesn’t always happen, but supper tiring when it does. The other thing I find is I have a kind of peak, ie I breath and it doesn’t seem to fill my lungs fully, but when I do, it feels like I have crossed a peak! Will definitely try the nasal breathing. Great video, keep up the training,

[@alexandrubadulescu639]

I struggle deeply with this. I am 40, so I should keep my hr under 140. My max hr is 203 (measured during a very hard training, not really a proper test), and I always had a high HR. During warm-up I easily get to 130-140, and if I run it goes up to 160-180. I have do do some sort of painfully easy jog and focus on keeping HR down in order to stay in 140-145. I have friends that have way lower HR than me without being very active, so I keep thinking there should be some way to adjust this for people with high normal HR like me.

[@deeps10]

This is great channel. Going to be tough to do any productive be training now the the summer is coming here in Dubai. I'm also looking to complete a 3hr marathon by the end of 2022

[@LeeSmith-qy3or]

Welcome ro MAF ! I like to keep things SIMPLE. Suppose my 180-Age = 130. I like to do a 400m 'Fast Walk' which gives me 110 HR before running. I have a 5K 'course' in my neighborhood. If I maintain 130 for 5K for a few weeks, do I just increase the distance/time? You are training for a 1/2 Marathon. How do you get from short distances to your goal? Thanks for your help. As a 'reward' I am attatching a 75 degree day from Santa Barbara CA. Great runnin' weather.

[@mike1481979]

It works. Just went for a run and tried it.

[@GrooveyBobby]

Thank you so much, I struggle with this all the time, I am going to try these tips 💛 thank you 🙏

[@goodyeoman4534]

No matter how slowly I jog, my Garmin will say I'm in Zone 3 or above, with a HR of always above 150. I don't worry about HR and do it all by feel. The key is volume. For beginners, you need to do THREE MONTHS minimum of 4-5 jogs a week and just get in loads of mileage. Speed doesn't matter at all, it's all about building a base. Once you've done that, then you can add one interval session per week. You don't need hill runs.

[@avia4281]

I been reading many books on breathe-work but none mentioned how to run and breathe. Sir, you changed my day to day life for the better. I would run up a small hill and hit bpm 145-150. I been practicing your breathing since Saturday and found my self stressed and tense on my neck and back and could not enjoy a movie obviously not doing correct. I lie down and do my breathe work and gone. Monday I try again and hot darn it! I got it. Small up hill was bpm 145-150 now only 119-124 and did several got me thinking my apple watch was broken. Nope, not broken and and i even tried to lightly jog half a mile and practice 8 in - 4 out and was really good down at 124. My question to you. Im teaching my wife but she must be home for work and she wants to learn on a cardio machine, besides a treadmill can we do this on a row machine or can you suggest a full body cardio machine for indoors in a tight flat and how do we use same breathing count 8/4? We are both 50 year olds. Thank you very much!

[@TR-wm3sg]

I work on nasal breathing too, except I also exhale through the nose, rather than the mouth. What is the benefit of exhaling through the mouth?

[@chuarh7393]

It's faster to breathe out with the mouth. It's a more open passage for air to pass through.

[@Kelly_Ben]

I'm wondering the same thing... if breathing in through the nose is more beneficial than through the mouth, is it also more beneficial to breathe OUT through the nose? I find i just breathe out through the mouth on hills or when my HR rises, but I don't know what's more beneficial.

[@jbroomfield2000]

Thanks James, this is interesting and I'll be trying it. I've been running for years and recently decided to try to do something about my heart rate. If I run comfortably, like 9.30 min/mile pace my average heartrate will be around 180. It doesn't feel like hard work, I can hold a conversation, but I know its much higher than most people. If I push I peak at around 210. The MAF formula for me produces an almost impossible result, I'd never actually be running. At the moment I'm just trying to stay below 160, and that's a painfully slow run with regular walking for me. On dead flat ground. It's so boring! I'll be interested to see if this breathing technique can help at least with getting rid of the walking bits. Following your progress with interest.

[@jbroomfield2000]

This breathing works though - today I was able to average 156bpm over 4.5 miles. Still painfully slow but I hardly had to walk at all, so it felt like progress. Many thanks for the tip!

[@declanflynn559]

I found my natural stride had a similar heart rate ( a little faster than what I was trying to do at first) as my slower pace running. After 10 minutes, my breathing and stride would sync. When I ran slower, my heart rate wasn't that different. I do a double nose breath (breathe two times in a row with the second breath deeper) and mouth breath.

[@3yearsinthemaking]

Thank you for the information sir! This will help my running work out!