Run Faster for Longer with a Low Heart Rate (THE SCIENCE)

Рет қаралды 53,004

Күн бұрын

Пікірлер: 95

@helloandreas Ай бұрын

I used to dislike treadmills, but I’ve found them to be the best way for me to be disciplined about my LHR training. Not just because readings and controls are at my fingertips - being on a treadmill makes it easier for me to mentally accept the slow pace. It feels more like trying an experiment or a lab test, than just running annoyingly slow on my usual outdoor loop, getting overtaken by other runners, or (subconsciously?) starting to go a bit too fast in order to catch up with, or pass, someone in front of me.

@gonzalezm244 Ай бұрын

Same, running outside subconsciously invites me to try running a little faster until all of a sudden I’m at 170 bpm. The treadmill allows me to set the pace and stick with it. It might be something I just need to work on but I kinda like how little I need to think on the treadmill.

@realDougSheppard Ай бұрын

This is the reason why I bought a dreadmill last year. I also use my road bike on a trainer to spin in Zone 2 - been doing this for 35+ years for the aerobic and non weight bearing benefits.

@paxundpeace9970 Ай бұрын

It's still really worth it to train outside.

@NerdiSpeak Ай бұрын

Ok this makes me feel better! I recently made this decision for the exact same reasons. I’m glad I’m not the only one 😅. I leave my speed runs for outdoors haha

@sophialw Ай бұрын

James: “for shorter distances” Me (a beginner runner): “ahh 5k’s” James: “half marathons” Me: 🤡

@ian4iPad2 Ай бұрын

Too much emphasis on marathons and ultramarathons these days, which to my mind is more about endurance and not speed. It’s not whether you’re a beginner or experienced runner either; you choose your distance and train for that. Usain Bolt doesn’t run marathons, no one would call him an underachiever.

@nunt2 Ай бұрын

Same... 😆

@MLHunt Ай бұрын

@@ian4iPad2 agree completely. Seems like 90%+ of YT running content is centered on long run training and shoes and supplements like gels etc that are only really necessary for 2 hour runs. This makes no sense given how few people actually train at this level.

@domoel Ай бұрын

Everything what he says is 100% true and the way I improved dramatically during the last year.

@tinaclayton7187 Ай бұрын

I found your channel about a month ago, really appreciate all of your content! I've implemented the stretching and strength training exercises, and can already see improvement. Learning to run in zone rwo is harder, but I'll keep at it. You're now my new, better personal trainer 😊

@flipperzero9662 Ай бұрын

Great information for new aspiring runners like myself. Thank you

@MLHunt Ай бұрын

What YT needs is more evidence-based, intelligent content like this. Not just on running.

@dkswong Ай бұрын

Great zone 2 explanation! Thank you!

@johnpeters5360 Ай бұрын

Excellent channel!! Many thanks.

@darbydeford6270 Ай бұрын

The way he says capillaries is the best thing ever 1:34

@heymrguitarman7637 Ай бұрын

When talking about ultra distances a mistake most runners make when adopting periodization training is that they start with base training and move into the higher intensity stuff as they move through the weeks towards race day. That's great for up to Marathon distance but as you go longer it stops making sense. You will be better prepped for race day if you start with the higher intensity work say 3 months out and focus the final month to the slow endurance work - ensuring your engine is as endurance focused as possible come race day which is almost certainly not going to require speed. This assumes that the primary reason for your speed and hill work is running economy and not actually faster sprinting! It also assumes a reasonable engine to begin with so isn't one for newbies to ultra distances

@stevedarunner5736 Ай бұрын

Well done. Thanks so much.

@DevinWatson-k3v Ай бұрын

Super salient and up to date, thanks coach!

@JamesDunne Ай бұрын

Thank you!! Glad you enjoyed it :)

@rangereurto Ай бұрын

Where is the link to determine zone 2 heart rate?

@bmp713 12 күн бұрын

Zone 2 is far more about increasing heart size than anything else. Zone 2 makes your heart chambers larger and able to fill with more blood. HIIT increases how hard your heart can pump that blood. Thats why only doing HIIT plateaus - there is a limit to how much blood can fit in the chambers, until you do more Zone 2 to increase the chamber size. Basically Zone 2 increases your heart size. HIIT makes your heart stronger.

@grgr6720 Ай бұрын

I know a magic way to achieve this. It's called training.

@danielbezman4781 Ай бұрын

Overrated

@petewillmott1205 Ай бұрын

As requested, I'm here from the link in your email.

@Reddles37 Ай бұрын

I'm skeptical about the advice to do low heart rate training when you're tight on time. It seems to me that the main benefit of low heart rate training is that it lets you run every day and get a lot of milage in without overdoing it and hurting yourself. If you only have time for 2 or 3 short runs per week then recovery isn't a big concern and it seems like you'd be better off focusing on higher intensity to get the most out of each workout.

@jochippyy Ай бұрын

I'm not sure if you watched the whole video? Without the easy mileage you won't build the foundation that makes your body strong enough to handle the faster sessions so you will end up getting injured. You will also still need recovery runs if you are doing 2 or 3 shorter harder sessions, as these easier runs actually promote better recovery in the legs than doing nothing

@luxsasha Ай бұрын

how do you only have time for a few short runs a week? that’s terrible time management. Wake up early and get the mileage in.

@MaxSoininen Ай бұрын

@@jochippyy I don't think you understood his comment. He is correct in his assumption. If you only have time to run 2-3 short workouts per week it is better to do it fast. Because the alternative is 2-3 short zone 2 runs not 50km weekly milage.

@MaxSoininen Ай бұрын

@@luxsashaits ignorant to assume that people can plan their week like that just because you can.

@jochippyy Ай бұрын

@FINsoininen I understand his comment fine. I'm afraid you have this wrong. By running hard 3 times a week with no other easy mileage will lead to injury. Also the fatigue will build up in his legs so that when he runs hard he won't be able to give it as much had he done say 1 easy and 1 hard and 1 maybe at tempo effort.

@tinaclayton7187 Ай бұрын

Thanks!

@mouserue Ай бұрын

1:20 I've often heard mitochondria are the powerhouse of the cell and wondered how best to increase their density. Everyone knows the guy with the densest mitochondria wins races.

@nathancorr7220 Ай бұрын

I don't see the video you referenced would-be in the description

@JamesDunne Ай бұрын

This is the one you're looking for ➜ How to Set Your Heart Rate Zones Yourself: kzbin.info/www/bejne/ipC1lpWnh6d_jsk

@nathancorr7220 Ай бұрын

@@JamesDunne thanks, I saw it after I sent the comment. You’re the best I love your channel.

@khairulaimisyafiq Ай бұрын

One day 2hour for zone 2 ?

@nickramsden4158 17 күн бұрын

What actually is zone 2 running in terms of heart rate ? Assume it differs person to person ?

@mechthildhaeussler5736 Ай бұрын

To me zone 2 (as indicated automatically by my Garmin) feels excessively fast ... If I did 80% of that "fast" running I'd be injured all the time, and feel totally exhausted. (Still ran my first half marathon at age 61 under 2h but was grounded by my Achilles for months after that). Mainly running at a HR of 110-125 ...

@frankgeppert8972 Ай бұрын

Zone 2 should be about 75 percent of the maximal heart rate. For me it is at 135 since I have 180 max. This is quite slow. My body rather wants to run with 140 bpm on long distances. But even with 129 I am still in zone 2 and this is really super slow, almost regeneration run and feels like it can be done forever. I can talk easily then. And I think this is the ultimate test, just to try talking and singing. If that works, it will be the right speed. Another test for me is: When I can breath 4 steps in and 4 steps out, then it is Zone 1 and lower Zone 2. Zone 2 and lower Zone 3 is three steps breathing and if I get close or over zone 4 then I need to breath every 2 steps.

@Pj_jeannn Ай бұрын

I am overweight but I can jog; is it fine if my heart rate is higher than zone 2? I would assume it means my body is overworking

@unhandled776 Ай бұрын

just brisk walk will get you to zone 2. lose weight first. your knees will thank you later.

@flyeagl Ай бұрын

I got this video from the email you sent me. Thank you. I can't get my heart rate lower than 130 bpm when jogging. I'm 62 and I hike and jog 60km per week at the moment. I can tell comfortably at 140bpm

@gnarly8888 Ай бұрын

Jog slower or walk if necessary to get your heart rate where you need it.

@gileshammond Ай бұрын

I have same issue. My slowest running HR is 150, If I walk it’s 80? Been running now for 6 months.

@fardeenbeharry Ай бұрын

can i do a little stride after my zone 2 exercise? like finish my run with a nice little sprint of max effort, will it affect my zone 2 training session benefits?

@flammabletoast5820 Ай бұрын

Nice question I’m curious too

@MichaelTJohnson Ай бұрын

From other sources, you can do this and it’s effective, especially for raising VO2 max. Just make sure you do the zone 2 work 1st, then sprints or all out work at the end.

@fardeenbeharry Ай бұрын

@@MichaelTJohnson thank you. Running at zone 2 feels like holding a formula 1 car back. I like to let beast go loose for around 10 to 20 sec to finish strong

@Sanjeevkoch Ай бұрын

If you want to lower your heart rate, start taking magnesium along with your training. Within 3-4 days, your heart rate will stabilize.

@pauldelaney7609 Ай бұрын

When I walk my heart rate is already in my zone 2. And when I jog it's my heart rate is too high. How can I build up to running in zone 2 and not just walking in it.

@WoodCat Ай бұрын

You can do intervals, you work on your running form while also allowing your heartrate to sink into zone 2

@goldeneagle256 Ай бұрын

your body only know stress, and dosent care about what you doing. as long as your heart rate stays in your zone 2, you get bonus from zone 2 training regardless if you walk or jogg. that said, if you get into your hr zone by simply walk alone, i seriously question your numbers, because even for someone extreamly unfit people, that shouldent happend. im 39 years old, and my maf/zone 2 is 132-137 bpm. my resting heart rate is around 57-58. when i started running my heart rate probably got up to around 100-110 when i did a bit fast walking. starting out i actually had to put in quite the effort to jogg so slowly my heartrate dident burst the 137 bpm limit. i think you just jogging way quicker then you think you do, and simply have to slow down even further. starting out i couldent "move" to call it that quicker then 17min/mile, so thats practically fast walking, i just startet to get my body used to the jogging movement instead of walking. and now 4 months later, im down to about 10.2 min/mile at same low hr, so it do get better quick

@dresden_slowjog Ай бұрын

It gets better, Soon enough you'll proceed from walk to brisk walk to jogwalk all at the same heartrate, then slowjog then jog. Within 3 years I can see noticable speed improvements, all in zone 2. I tried to average each walk/jog at exactly 140/141 BPM which is *my* upper limit of Zone 2 (I have a high max HR of 204). Looking back on my runs in Strava I clearly can CLEARLY see my pace getting faster and faster at 141 BPM. from 14 min/mile (8:40 min/km) to now 11 min/mile (6:50 min/km) with No end in sight. Note I didn't lose weight max 1 or 2 pounds, I was slim but unfit to begin with. If you'd lose weight the pace improvements would be even more pronounced. Keep on pushing.

@dresden_slowjog Ай бұрын

You could cross train like swimming, cycling or hike with a heavy backpack (rucking). Join a local parkrun, there ought to be parkwalkers to beat the boredom

@rubarb1275 Ай бұрын

Is your zone 2 set correctly? It’s possible it is too low and that’s why it seems that your heart rate gets in zone 2 quite quickly. I would get an accurate measurement of your heart rate zone first before doing this type of training.

@sharonb537 Ай бұрын

I can name one pro runner that doesnt spend a lot of time in Zone 2. Ingebrigtsen.

@4plum Ай бұрын

Yeah, we're no Jakob Ingebrigtsen.

@4plum Ай бұрын

Yeah, we're no Jakob Ingebrigtsen :-)

@dri1811ya Ай бұрын

I think many (most?) sprinters don't do much slow long runs. They spend half their time in the weight room.

@MrJohnno89 Ай бұрын

Yeah and he just did a half marathon and almost bonked

@MrTakin00 Ай бұрын

@@dri1811ya he’s talking about distance running athletes in this video. Sprinters are different kind of runners

@robertleparulo672 Ай бұрын

I am 46. So is my zone 2 heart rate really 122 BPM? I typically hit 140-160 during my runs

@Greg-ht2uv Ай бұрын

Depends on resting and max heart rate. Upper Zone 2 Hr = Resting hr +(0.7*(max hr - resting hr).. lower zone 2 hr use 0.6 instead of 0.7

@stevenrobert6992 Ай бұрын

It took me like 2 hours and 5 min to run 7 miles in zone2. Is this bad? How do i fix myself

@iqlaasismail2288 Ай бұрын

Youll improve overtime

@keremkucukguner6826 Ай бұрын

Begikad'in anlami nedir?

@Kayrunningandcoffeeaddict Ай бұрын

I tried the zone 2 training. Only made me slower...

@marc_frank Ай бұрын

i've been cycling every day for ~15 years (between 6 and 20km a day), so i guess my aerobic base should be pretty good. while cycling my hr does stay pretty low, but while running it's much higher. last week i hit a new 5k pb at 22:15 (4:25/km) and had an average hr of 173bpm, max 193bpm. this week i did a slow 5k closer to 6min/km and still had an average of 169bpm, max 191bpm (but only because i did a sprint to 3:05min/km at the end). i also already did a sub2h half marathon, my watch says i was in zone 5 most of the time (~60%). while cycling 24,2km/h average and 38,1km/h max i only had an average hr of 133bpm and max 158bpm. is this normal? i'm a bit surprised by it because the percieved effort seemed quite comparable between cycling and running. why would the hr be so much higher while running?

@ian4iPad2 Ай бұрын

Cycling is more efficient than running. I guess your weight is carried by the cycle, it utilises gravity more ie coasting downhill, and it has gears! The only times I have beaten a cyclist is running up steep hills.

@XenonOrchid Ай бұрын

Cycling a lot also makes your body more efficient at cycling and not running, so to really see improvement for running, you would need some more zone 2 runs and get the muscle efficiency for running :D

@ankitaggarwal028 Ай бұрын

Cycling is not that stressful as an activity. Running needs more blood pumping thru the body so the HR shoots up. It improves with time. Till then keep low (HR), keep at it. High HR activities are not good for the heart except sometimes

@dresden_slowjog Ай бұрын

Absolutely normal. HRmax is movement specific (Millard-Stafford, 1991, J Appl Sport Sci Res), for several reasons. Running HRmax > Cycling HRmax > Swimming HRmax, and, thus, zone limits shift. Reasons: (1) less area of resistance to wind/water. (2) muscle mass involved in each activity is different. The more muscle mass is recruited, the higher the heart rate will have to be to supply these tissues with oxygen. (3) take into account the type of muscular contraction involved in each physical activity. In running, each stride produces an impact that must be absorbed. Muscle contractions therefore have a significant eccentric component. Cycling, on the other hand, has no eccentric phase, and the absence of impact considerably changes muscular and therefore cardiac demands. Thus, my Zone 2 upper limit is 141 BPM for running, 134 for cycling and even less for swimming. My HRmax is 204 BPM.

@AndersGustafsson87 Ай бұрын

@@dresden_slowjoghow u get 140 as upper limit on zone2 when max is 205? Edit: nvm 205*0.7 standard without caring about resting hr

@lucasamorimporto3300 Ай бұрын

what about zone 3? I tried hard to keep zone 2 but I end up getting the edge of zone 3 as well. Can I still get some of the benefits while in low zone 3? I dont think our body is so precise about zone 2 as a whole. my zone two is up to 138 bpms while I end up in the 140-145pm during my easy runs.

@witarzan Ай бұрын

How did you find out your Zone 2? If you have an Apple watch, don't look at that or make sure it's accurate. Calculate your zones base on your age accordingly.

@ichsansandi4101 Ай бұрын

I'm also have that experience since I ran in warm tropical zone maintaining hr in zone 2 is quite a challenge. You can still get the benefit if your HR is getting to the edge of zone 3, that's fine, your body doesn't react like light switch. What I did was slow my run a bit and then my hr decreased slightly. At first, I need to walk to reduce my HR to get in the zone 2, but as my training goes I only need to slow my run a bit

@allphat Ай бұрын

Tried zone2 for about a year. No real improvement. I can't manage tonstay in the zone. I am always slighlty above. Tired of having to walk during most of my sessions. I am trying cycling at easy pace, a long walk per week and adding some strength training every morning. Will see if it helps in a few months

@ankitaggarwal028 Ай бұрын

it will happen. keep at it. It took me 2 years but it happens

@ankitaggarwal028 Ай бұрын

Also always read your body signs for stress and consult a doctor if you feel the need. Dont take advice without using own brain

@goldeneagle256 Ай бұрын

im sorry, but then i question if you actually did proper zone 2 training, and have got your numbers completely wrong somewhere. i started new to running with the maf/zone 2 training 4 months ago. in the start i was so slow i couldent move quicker then 17min/mile to not burst my HR rate. now 4 months later, im down to 10.2min/mile and can run for 60-75 min straight without much issues. i even have a really hard time belive how much ive improved from zone 2 training in only 4 months, and dident know it was possible to improve this much so fast. getting close to be able to break the 1h mark on 10k runs in slow steady zone 2, and that from have a hard time running 3km in 25min at race pace when i started out, its really amazing

@stevenrobert6992 Ай бұрын

@@goldeneagle256im there now, only been doing it a month, im running like a 15min per mile pace up to 20min during later miles, took like 2 hours 5min to run 7miles in zone 2 lol.. im 40… I think my zone 2 rate I calculated is correct..

@marktopham4982 Ай бұрын

Running in zone 1 is fine too. Recovery runs and very easy runs (9-10mm for me) are still in zone 1. But zone 3 is not evil. As you approach a goal race you need to do some work at or near race pace. And guess what? A good deal of a Marathon or half is spent in zone 3.