How I Lower My Heart Rate When Running

[@zpttpzzpt]

1) slow down 2) run more 3) be hydrated 4) avoid hot hours

[@ophatjb]

Luckily there are no hot hours in Finland

[@Salim_Habib]

How can u avoid hot hours when Im around?

[@nickoakley3608]

5) Wear hat backwards

[@cybertools8560]

6) new shoes each run

[@zpttpzzpt]

@lesaucecollector4105 true. I noticed with z1-2 training it allows you to focus on breathing. With improved breathing come speed. You also focus on for and running economy improves and speed following that.

[@josephmbimbi]

I'm 35, after 2 months of diet, quitting alcohol and (fast) walking as an exercise, i don't have any measurements of heart rate, but today for the 1st time i switched from fast walking to an actual jog / run, both feet off the ground, slow pace (~4.5-5 miles per hour), i manage to go for 2 hours and a 9.3 miles. And I actually could continue if i really wanted to push myself. I never ever in my life ran anything more than 15 minutes and something like 1.5 mile, even as a teenager. The human body is amazing, with a bit of effort, will and patience, damn you can really do things ^^ !

[@Naniizar]

Inspiring! Thanks for sharing, I have high hopes for myself.

[@MOHDIRUANJANAL]

Similar experience too. ❤

[@TheJohnMacarthy]

How tall are you and how much do you weigh? 4mph is a fast walk for me and anything under 6mph just feels awkwardly slow

[@josephmbimbi]

@@TheJohnMacarthy I'm 6 feet 3 (190cm) and I was weighing slightly less than 100kg (220lbs) when I wrote the message. I went all the way down to 85.4kg (188lbs), but I got I stress fracture from running lol, and I am back at roughly 100kg / 220lbs. Lol I'm a big slow clumsy mess when I do my cardio, but that's the pace I enjoy my run with the shape I am or was. Any faster and it becomes a chore, well, until I get in better shape And I am writing this reply right after running the exact same course I wrote my original message, for the first time since my injury.

[@l3138]

​@@josephmbimbi did you have pain (shin splints) before you got the fracture? And did you actually feel when it happened?

[@RamanKasabrukhau]

After 2 years of running, my heart rate lowered by around 30 bpm!

[@shrigga5089]

Is that healthy Olympic athletes range around 40-50 30 seems like you’re going to die soon

[@francescoonorato465]

So in about 2 years I could start running in zone 2 😂

[@abdulsalphan]

30?😳

[@chad5277]

Bro 30 bpm is waaay too low, you should check with your doctor

[@RamanKasabrukhau]

@@chad5277 my heart rate is now around 57, but it used to be much higher

[@keanurodriguez9232]

Another underrated tip: Find a relatively flat track or road to run on. If you have major hills, walk to stay in the correct HR zone.

[@canadian7494]

I’m 37 and work physical labour. My resting heart rate was 99, I quite smoking and started jogging within four days my heart rate is now 72

[@shanechidzikwe]

great work

[@illegitimate0]

That's just cause smoking is hella bad for you

[@canadian7494]

@@illegitimate0ya no kidding. About 5 weeks smoke free and feeling great. I jog 5km every night after work and can do it like nothing now. I couldn’t run 1/2 km before.

[@GardenChess]

How’s it going now?

[@canadian7494]

@@GardenChessdoing great still jogging and recently took up biking, resting heart rate is 70-75 bpm. Chewing nicorette gum everyday still.

[@BluePineTree-01]

I'm a believer. Thank you for validating. Awesome video!

[@Youtubingbruh5.0]

Same here 👊

[@ilmarieS]

Thank you for sharing! I have been running for years; this is one area I struggle with. It is hard for me to slow down because I focus so much on my time. 😭

[@WhydoIsuddenlyhaveahandle]

The triathlon program I use does time instead of distance based workouts to help combat that!

[@Moccsnosocks]

I am training running as a movement pattern in my overall “movement diet” and appreciate your advice. Pacing allows for proper breathing too- just needed permission to get to that place. Thank tou!

[@theunknown21329]

My threshold pace became my easy pace in 2 years lol. From 6:30/km at 170bpm to 135bpm. Crazy to think about in the long term.

[@ichbin_infinity]

ive been running for less than a year and i used to feel like i was nearly dying after running a 2.9 mile at 10:30 but now i can run a 14 mile at a 8:30 and not even feel like im dying

[@thetobo101]

Impressive! What’s your age?

[@ClauNazepam]

Wow that gives me hope! 6:30/km 170 bpm runner right now. It feels so discouraging to always have to run at 7:30-8/km.

[@fademan77]

Same.... But what I'm finding is that my heart is ok, but my legs give out on me.

[@GreySatyr]

@@ClauNazepamif it makes you feel any better my heart rate is 185 while running at 6:30/km LOL. Though my max HR is quite high at 210.

[@jamessawyer1331]

Perfect.. Everyone is talking about Breathing while running and I know It can help but I was dying on my first mile when I first started and no breathing could help that... After a month of running, I wasn't dying anymore doing 5 miles run at a time..

[@myownaccount123]

exactly! before, i was dying and kept trying to breath through my nose to keep up with my fast heart rate. A few months in, i aint even focusing on my breathing because im my heart rate is normal

[@rrawrlolzzz4726]

HE IS SPITTING FACTS!!!!!!!!!

[@larryp85]

Easy way to know if you're going to fast is to run with your mouth closed and only breathe through your nose. If breathing through your nose isn't enough you need to slow down to lower the heart rate. Over time you will be able to run faster with your mouth shut.

[@anthonyfletcher8053]

I gotta try this. I usually cannot get enough oxygen through my nose to keep up so I mouth breath and after awhile I start getting pain in the sides of my abdomen.

[@earlybird32]

Yes this technique actually works.

[@Dexzler]

"how to decrease heart rate while running" 1. Practice decreasing heart rate 2. Don't run, walk.

[@KernowJackson]

Walk the hills on easy days.

[@larryp85]

just slow down and only breathe through your nose. breathing through your mouth raises the heart rate.

[@petruspomme]

You guys didn’t get it, you slow your heart rate by training. The more you train the lower your heart rate will be producing the same amount of energy.

[@petruspomme]

The idea is that you run based on time and heart rate. Let’s say, 30min at 160bpm. Over time you will start running further with the same heart rate avg, which means you’ve lowered it. Does that make sense?!

[@Antoniome]

@@larryp85 Most athletes recommend the opposite when it comes to efficiency on oxygen absorption for runners , but I get your point.

[@MyShakira29]

As a runner 🏃‍♀️ I agree with you!!

[@kingelvis5502]

I trained at the standard MAF heart rate which for me is 144 bpm for 9 or months. At 144, my intial mile/min time was 13:30. 9 months later, my mile/min at 144 is 9:30...a 4 minute increase. You will be more efficient, i suggest the MAF method as that worked for me.

[@truth-Hurts375]

Yes...if you are a middle distance athlete....go and try a marathon with your method...see how that goes !!

[@VidyaSrinivasan]

What was your weekly mileage during your MAF training?

[@mightymh]

Needed this 👏🏾👏🏾👏🏾

[@MirandaCruze]

I haven’t run in years and just got back to consistently running 1.5-2miles per day this week. Needless to say, i’m really kicking myself for being so lazy and undisciplined the past few years. I’m starting from ground zero. I’ve had to go back and forth between running/jogging + walking intervals because I just can’t keep up with my heart rate getting so high and making me seriously fatigued and even dizzy. I was feeling down but this really encouraged me. I know it will be okay, it just takes consistency and some time.

[@TorioMaas]

As a relatively new runner (half a year) and martial artist (18+ years) I can attest to this to be true. Find the point at the start, if you're a newbie runner, that you move fast enough for it to be considered a jog/slow paced run, then the more consistent (in my case, daily running), the faster you will see results. I've both increased my run speed and my HR takes a lot more to get thumping bad. I've cut off more than 3,5 mins per mile since I started. So now, am at 6-6.5 mins per mile. Make sure you run with your center of gravity. Don't overstretch your stride, keep it below you. My resting HR is between 40 and 50 bpm. It used to be at 75-80 bpm on a good day.

[@erwinrommel786]

Hey bro could you tell I'm also a newbie runner?My HR is 80

[@erwinrommel786]

How long it took to lower your HR?

[@TorioMaas]

@@erwinrommel786 I do believe that it took me a month at most, however, I run every day. There are genetic aspects to consider as well as body mass and muscle mass. Basically, how efficiently does your body run with what you have. In my case, as a runner/martial artist, my upper thighs, groin and stomach is where most of my "power" is. Basically energized so much each day that I'd like to run 2-3 times a day to expel that energy, but I know it would be detrimental. So, keep it consistent, every day and don't overdo it. Consistency is key. The point isn't to run faster, but to simply move faster than power-walking.

[@rainn2293]

​@@erwinrommel786idk why I'm saying this but is it ok that my heart reached 225 bpm?

[@erwinrommel786]

@@rainn2293 Well,its an emergency.

[@hockeymomavalon2499]

I've been doing the run/walk for the last 3 weeks. I also try to do sprints once every week/10 days

[@geoffnash2609]

Not just cardiovascular changes. What about running/biomechanical efficiency? As you run more, you will become better at running and more efficient. Same pace/output for less input.

[@croatiancroissant28776]

I lowered my heart rate while increasing my pace just by lengthening my stride beyond what I was usually capable of. Lots of hip flexor stretching. I was able to move my legs slower while also covering more ground. Started at 8:30/mile before the switch, and I’m now at 7:30 in a 10 miler. Always learning something from the better runners.

[@stephenbanovic6428]

New runners: your heart is another muscle in the body… as it gets in better shape, the more proficient it becomes. Monitor your heart rate and know when to back off your pace. I’ve yet to meet someone who “willed” the pulse rate down… as mentioned, easy way to reduce heart rate is ease of intensity. Your goal is to maintain a heart rate above 120 when running… your watch will tell you what your rate is. If you don’t have a watch, a good rule of thumb is, stop, finger on your carotid and take your pulse for six seconds, then add a zero on the number of beats… a fairly good estimate of you pulse rate

[@rainn2293]

Hi is it ok that my heart is over 216 bpm

[@Naniizar]

Thanks for sharing! I'm new to run, I barely jog but your advice makes sense!

[@Techno-Universal]

You can also get into a more efficient stride run which allows you to cruise at a high speed while not overworking yourself too much! :)

[@johnwilliams7695]

Natural sprinter here, just started doing long distance runs 2 months ago and results have been amazing. I can now run 7 miles in about an hour.

[@Naniizar]

i want this! I can barely jog! i want to learn so i can run away from zombies lol

[@Cravenn5]

Run walk starting ❤ Thank you 😊

[@abepenner4714]

I have been struggling with this.. I am training for my first ever half marathon in June and during my fast runs I struggle with my HR getting to high

[@Dirtydreamer2023]

And why is that a problem? It’s a fast run. 🤔

[@KingTr1py]

@@Dirtydreamer2023high blood pressure and so on

[@blanco-sanchez450]

I have a similar problem; I’m averaging around 175-180 bpm/m running a 5k at 8:30min/m splits which I understand is high. Funny thing is that I’m hardly ever out of breath; the limiting factor has been my shins as I’m gradually adding to my weekly mileage. Currently at 17.5m/week and weigh 155lb and 5’6” ft tall.

[@abepenner4714]

@@blanco-sanchez450 over time my hr has gotten much better. Plenty of long slow runs during my half marathon training really helped me

[@rainn2293]

mine got to 273

[@stevezodiac491]

My advice on running is, don't run, cycle instead. My boss ran for decades and the result was completely shot knees. I on the other hand was and is a time trial cyclist and have covered hundreds of thousands of miles over decades of cycling. The result is my knees have not suffered one bit, with no sign of wear or injury. I still cycle a lot to high intensity at 65 and plan to continue to do so. All the aerobic exercise benefits, without the injury sustained while running.

[@himeshsinghshishodiya]

You can definitely mess up your knees with cycling too. Also, cycling has more chances of accidents. Nothing wrong with running as long as you have good form and shoes/ground.

[@wlissesbezerra7676]

You are amazing 👏🏿👏🏿👏🏿

[@solidgod1093]

Wow you slow heart rate down by slowing down. Genius! Thank you so much

[@siberaike]

Yeah, I am not used to run. Played football for 7 years, never had palpitations. Quit 4 years ago and havent train cardio since. Now when I started to train cardio again my heartrate suddenly spikes and it is 200bpm. But it goes regular down and back to normal heartrate in 1 minute

[@Jonofwrath69]

I've been running a few months now and have just gone from always running anaerobically to now staying in zone 3 meaning a slow jog and occasionally walking. This is so much easier than my usual zone 4 running that I recently jogged through my first 10k!

[@Pauljones4laughs]

Im 40 and just started running, after 1 minute my heart rate is 180/190. I feel i can run so much more but afraid im gonna push my heart too much and drop dead

[@corred2819]

You won't, a high heartrate is normal when you start off. just take it easy, as the video suggest, slow down, run 1 mile at a comfortable pace, walk for 3 min, repeat 4x, do this twice a week for 2-3 weeks then up the repeats to 6x, another 2-3 weeks, then 8x. You will see a gradual increase in your fitness and your hearthrate will be more stable after a few weeks, every day activities will start feeling easier and your energy levels will rise. Make sure to stretch well after running, stay consistent and listen to your body.

[@TheAmishRebelPodcast]

Great tip thank you

[@bertugali]

I just reached 193 bpm today and I was not even sprinting.

[@astafzciba]

The highest I ever done was 180 I am to scared of getting higher than that

[@Psyaii]

While 193bpm is high, everyone has a different level, a good correlated measure is your RPE. If you rate the intensity 9/10 you probably worked at 90%.

[@danevans217]

​@@PsyaiiI'm not saying your but I never heard rpe used in this context. Can you point me towards where I could learn rpe and aerobic training. I just thought perceived effort has become redundant as people can just calculate against the vo2 max.

[@palonso1609]

At 90% my heart rate was at 208. Can anyone tell me if that's ok?

[@ZB-esque]

​@@palonso1609that sounds way too high, consult with a doctor

[@letsbye]

This is very promising and encouraging. I run 2 kms on a cross trainer. My heart rate shoots up to 160 165. I feel exhausted and give up after. Now, i will try to jog/walk whilst trying keep heart rate below 145 and see if it makes a difference. The question is for how long does one have to go slow.?

[@ch007eh7]

I also have a consistent heart rate when running... just one over 150 😂.

[@gaspi91]

150 is cool, still in aerobic stage for male in 30s. Slow down to lower it or keep at it and you'll be good.

[@ch007eh7]

@@gaspi91 Well, I'm female and 20 😂.

[@The_muscle_camp]

Aerobic fitness I can go for hours it’s the leg endurance that stops me

[@Ahmed_Elf]

Their is a thing called FITT, which is freuqency, intensity, time and type, how frequenct and consistent you are, intensity how intense is your exercise, time, how often and what time you do it, and type, and type of exercises you are doing to improve aerobic endurance, of course progressive over load, rest and recovery which is very important

[@dannyrhodes8737]

Signed up for a full marathon, have not ran in like 10 years, rounding out week 1 of training. My heart rate is averaging 180 BPM. Although my pace is roughly 11 minute miles, should I force myself to incorporate walking to not have such a high BPM? Only 5.5 months to train for a sub 4:30, we have to push it!!! Or no?

[@fouur4930]

Yes slow down, 80/20 rule 80% of work outs in aerobic zone 20% in zone 4/5 you have to go slower to go faster when starting

[@CharIie83]

this is like the best thing you can do

[@BMS-T]

After few months of consistent running heart rate doesn't go too high . Body adjust itself for long distance run .

[@purnenducreation4784]

No. 1 - listen to " they don't know me son " when you are about stop 🐐.

[@xalian17]

Beyond confused! At 43 my zone 2 aerobic is 132-142 bmp. I run at this slow ass pace for 4-6 hrs a week. My RHR actually goes ⬆️ UP ⬆️ to mid/high 60s. My RHR rarely is under 62, which to mean is indicative that I’m doing something wrong as last year I ran 656 miles and my RHR hovered around 58- 67. After that much time, something should have happened.

[@maggie0285]

I run for 1:30 followed by 30 seconds of walking intervals. I do this for 4 to 5 miles and I love it!

[@OliviaOBrian-o1r]

thank you very much i used to run and get out of breathe i felt like i was gonna die thanks 🙏

[@Jonofwrath69]

I've been running consistently for a few months and am now focusing on zone 3 jogging meaning i have to walk/ run.

[@hoverpilder1905]

Wouldn't pushing hard help in building endurance? Gotta mix it with slow runs, yes but wouldn't pushing hard help as well?

[@charlotlottie]

After a 1 minute run my heart rate is 180s, resting rate 68 this week. Run any slower, it's a walk. Feels like I really wasn't made for running

[@ichbin_infinity]

i always tell myself that if you work hard enough you can improve anything try running about a mile or a mile and a half depending on how long you can go at about a 10:50 jog and just work up from their

[@jason71ist]

Try walking at a incline then work up to slow jogs after a few weeks.

[@Naniizar]

the more you know!

[@uncle_shorty]

Not me doing this subconsciously as an old freerunner/active teenager. I've been lazy and fluffy late teens looking to get back into that agile youth lifestyle only 20 btw, so better now, then later

[@ynb_ten1891]

Thanks bro

[@rb3883]

You need a heart rate monitor because the aerobic zone is much lower effort than most people would think.

[@BollywoodMediaOnline]

What is your Zone 2 pace ? Just curious, obviously this varies individual to individual but given how much you run I imagine your aerobic pace is still very high :)

[@egm5278]

I hate to run slow. It’s incredibly psychologically demanding to run a slow 6 mile in 90 minutes if you are able to do it in half of the time

[@TylerGregory1998]

Because you hate it is why you should do it every once in a while. Push yourself, push your mind, learn something, grow from the friction, become more mentally resilient. I hate slow running too, and I signed up for a 50k in July, and a 100mile ultra at the end of the year.

[@bg2996]

Thank you😀

[@phoebejones3944]

I had a friend in high school who had a problem with migraines, so he went to the doctor, and they were shocked that his resting heart rate was around abouts 40 bpm, until he explained that he was a runner. I think he's a Marine now.

[@PA-qv2dy]

When I got a consistent breathing pattern, my heart rate lowered along with keeping most runs easy…

[@AJalwaysopen18]

Thank you so much I play wide receiver in American Football and I workout and do agility for hours every day but my heart rate is always way too high so hopefully this helps.

[@phibik]

I use the "they don't know me son" technique, run 20km after like a month running 5-10km while dehydratating 😁✌

[@arsenis5729]

My heart rate is 46bpm doctor was like gosh how long have you been working out

[@kovenant7]

New to running thanks. Run walk combo for now. Interested to understand how it is that you draw a conclusion that we are designed to run?

[@allen.9]

I remember I ran during mid day, about 30c with humidity, and didn’t understand why my heart rate was at 195 lol.

[@nou8131]

Not me doing cross country for the first time and dying on every 8 mile run for 3 months straight 😢😢😢😢😢

[@ALIGHTBULBLITERALLY]

My guy really used the sus emoji in "Intensity"lmao

[@LandonLewis2244]

thank u

[@kirin2560]

I can't even run 2 minutes straight without pausing. Beginners in the comment section be like 🐆😂

[@kyle6209]

You can lower your heart rate by frequent incline walking as well

[@silverspork86]

I've been running for 2 years. I run slow as fuck. Like 11 minutes miles lol. And I'm not that overweight (6'3 204lbs). I usually run 3 or 4 miles per session.

[@judahjames904]

My heart rate likes to jump to 200-205 in cross country training

[@truegreen733]

ikr its insane. Especially during race meets for me

[@rainn2293]

​@@truegreen733y'all are lucky y'all are only 205. Mine got to 225

[@truegreen733]

that's actually insane, but I mean, as long as it's safe then its not bad I guess@@rainn2293

[@eh235]

Slowing down! How profound 😂 genius

[@khanimrankhan]

Note: Differs person to person, according to age and weight

[@Jay-vr8it]

I set a distance goal, run at a slow speed at which im confident i wont gas out, then when im close to my goal i double my speed

[@harshchaturvedi106]

1 min walk, then 10 min run , then again 1 min walk.... thats what I do. Whats your opinion?

[@pspromos5673]

It's also depend on The environment around you where u r staying the locality is what abt is their any fast population...

[@anonymousnoon]

I am underweight with fast resting heart rate arou d 80-90 and bmi is 15.8... running is like 2 sided knife for me.. cuz I dont want to lose more weight but I do want to lower my resting heart rate... so I am very confused what to do... I have been like this through my whole 25 years of life, hard to gain weight despite being sedentary.. is it possible to have hidden thyroid problem that I never detected?

[@euancampbell1]

I find my form goes to shit when i run slow. Trying to practice but the impact on my knees and calves is so much worse when i do zone 2 training.

[@blanco-sanchez450]

Same, I avoid it and stick to a faster pace and bpm. Adding weekly mileage and intensity slows down to a crawl though. I’m running a 5k five times a week at this point which took me 3 months to do because adding more than a quarter of a mile a day would lead to debilitating shin splints. Glad I’m not the only one though.

[@OhBeNice]

I'm a couple of months in and I managed an hour on the high end of zone 2 the other day. I think I made the age old mistake of running at far too high an intensity at first but I'm figuring it out now.

[@truth-Hurts375]

Its a decades old concept !!! Arthur Lydriad used to call it ....LSD...Long Slow Distance !!! How do you think we ran 2hrs 9min marathons in the days before all these electronic gadgets????

[@constablekohler]

Designed?

[@doubleHLabs]

Just set the treadmill to auto adjust speed to maintsin a set heartrate level.

[@yojimbo296]

Stopped watching when dude stated we're designed to run hours on end.

[@HashimAlmadani84]

I can row a 5K in 18:50 M and my heart rate is stable around 150-160. but in running the moment I put the runners on, my heartrate spikes to 190

[@aarronvanburen8612]

I just dont buy it. How on earth are beginners supposed to build mileage if theyre walking often. I have benn running for almost 1.5 years and my HR never goes into the "aerobic" for the full, yet i am getting better times on my mileage drom 4-9 miles.

[@LumiLunar]

Me on a light jog Heart rate 178 Hopefully it’ll go down in a few weeks.

[@dcdno_one2393]

There’s some caveats. Older runners will have a higher HR at first before it comes down into more aerobic. Length of run will always contribute to HR drift past 45 min. Heat will increase HR irrespective of effort.

[@cliffcox7643]

YES, even running slow, if you run long, you will build fatigue and HRvwill go up.

[@garethzbarker]

I feel like my que is to drop my shoulders.

[@IffyEdem]

I think my resting HR is like high 50s low 60s? I’m 22 and run and workout, but I’m a stocky 5’9” dude. 220lbs and my fastest 2 mile is a 15:25, and furthest distance is a 6.5 mile slow run

[@mohamedalgharbi8914]

how to breath while running

[@cliffcox7643]

Well, of course it will lower cause you're going slower, but goong slow doesn't help you run fast. Are yiu saying to do most of the runs in aerobic HR zone, then do a day in the high anaerobic zone?

[@flashy_flashsama5887]

What’s wrong with high heart rate ?

[@bboynewsboy991]

"Humans are designed to run", such a beautiful thing. I wonder what kind of God created us.

[@AMANI_I_3I_ZZZ]

Can you share me you Strava want to see what your hr and distance you run?

[@elizabereczki5542]

Do you have any tips of how to raise your Hr? I am out of breath at 120. 😂

[@andyc9169]

Find access to a treadmill. Then run at a pace that you can sustain with nasal breathing only for 30 minutes. Gradually increase time or speed and your aerobic conditioning will increase.

[@dwacify9210]

my heart rate never increases just decreases so this never has been a problem for me :)

[@Frusciantelandsk]

I'm so scared by body doesn't work like that. I can maintain running in zone 2 for 75 minutes by now. Maybe I want to much to fast

Whenver I try running (on a threadmill) I'm forced to stop not because I'm out of breath and my hb is too high but because my leg muscles cant take it anymore, what do I do to fix this?

[@mahidG]

Do the grandpa technique, keep your feet close to the ground. That means shorter stride, fast cadence.

@@mahidG I managed to fix the problem by just running faster. Then I can get out of breath

[@Cal-TwentyNine]

Designed? [citation needed]

[@Loquacious_Jackson]

When is aerobic zone?

[@Grug123]

Wow thats ground braking

[@famousmonky6100]

Can someone explain to me why this is important???