The TRUTH About High Heart Rate Running

[@Giovanni_Niese]

Adjust playback speed at 1.25. Thank me later. 😊 Thanks for the good video. 😊

[@dji_king3010]

legend

[@hman2912]

2 times is better

[@MiguelLopes1904]

Thank you!

[@R.a.p.h.a.e.l.a]

Or you could just drag your mouse cursor along the progress bar and read the numbered lists in the thumbnails. 😆

[@bangmet4500]

I did at 1.5x 😂

[@NoNameArtist89]

Thanks a lot. I caught the corona virus a few days ago, and it made my heart rate go up like crazy. Almost 20 beats higher while resting, and the reaction to minor movements (slowly walking from one room to another) was somewhere around 100 bpm. Just standing was around 110 or something. (I hope I'll never forget how convenient good health is when I'm recovered again... Swallowing anything without aggressive throat-pain must be such a good life.)

[@atomgutan8064]

Appreciating good health is so important. I realize how valuable health is every time I get sick. It is like a different life.

[@benjaminsantiagosstuff]

“FIRST LET’S TALK ABOUT WHAT HEART RATE IS, IT IS THE RATE YOUR HEART BEATS PER MINUTE; OFTEN MEASURED IN BPM OR BEATS PER MINUTE” powerful insights lol

[@vahurkrouverk4257]

Lets not forget one easy fix to lower heart rate: smile. It helps to run more relaxed and efficiently, giving almost same boost as super shoes. And it's free!

[@Harrythehun]

@@vahurkrouverk4257 agree!

[@siyandankundla-mgudlwa1888]

Totally 😊

[@matt.baller]

Most of the tunes on my running playlist have me grinning like an idiot so I always think I must look demented on my longer runs.

[@SuperTreybo]

As someone that lives in myrtle beach South Carolina in coastal region. The humidity here in the summer mornings is absolutely BRUTAL. A long run of 2 plus hours in zone 2 and 3 is a win here even at a slower pace. There are mornings here at 5 am where it is 81 degrees and 95-100 percent humidity and your are literal soaked in sweat after mile 1. It is so hard to reach a 15-17 mile long run in the summer here without your heart rate drifting off into zone 4 by end

[@theathletearchives]

I'm dying here just north of Atlanta, but I have run in South Carolina and I think it's even worse there. Summer running for a September marathon is miserable. (But I secretly love it.)

[@SuperTreybo]

@@theathletearchives yes!! as someone who use to live in Augusta georgia area i thought it would be worse as runner in Augusta. But NO!!!! humidity in myrtle beach has been a pure monster! humidity here is diff for some reason on coast. I was just in tampa FL 2 weeks ago and did a 17 miler easy pace with no issues what so ever, came back to myrtle beach and struggled in my long run when i got back it was 82 degrees with 100 percent humidity at beach! its crazy

[@SuperTreybo]

when i said 82 at beach i mean it was 82 at 6 am with 100 percent humidity, and i had stop and use treadmill for rest my long run

[@lusia6369]

I have that same problem. A normal zone 2 run turns into high zone 3 or 4 in 90+ degrees

[@Kelly_Ben]

As someone with a rare condition called MINOCA, where spikes in blood pressure can lead to a heart attack, i was thrilled for my cardiologist to approve my ultras. They'd rather i maintain a low HR for much longer, than a high HR for shorter. (It also gives me permission to stay at aid stations longer munching on mac n cheese and donuts!) 😂

[@darringrey4329]

Huh you hate yourself? Treating your body with garbage see if you're smiling in afew years

[@gonzalotalamantes4822]

Ha! I am having the opposite problem as the fitter I become the lower my max heart rate. My max heart rate would reach the high 180s, low 190s when I was out of shape and 15 lbs overweight. Now it's a miracle reaching 170. I ran 12 half mile (much faster than mile pace) repeats yesterday, and my max HR was 164. My heart was like, "When are you going to start running?" My heart muscle is no longer the limiting factor in my performance.

[@joelab.c]

This is a dream, ❤️

[@camillarich]

How long did it take you to get to this point?

[@BHarris25]

I hear you. I rarely get mine over 160 anymore. When I first started working out, I would hit 160 within one minute of jumping rope. Now I can run a seven minute mile and it only hits 160.

[@devnull1013]

Your max HR doesn't really change (other than over many years, age related), you're just not really hitting it anymore since your body can handle that specific load at a lower heart rate now. And that is all pretty normal.

[@MiracleWarriors]

I gave up trying to do fast running in weekends. Too many people walking, running, and cycling ! So many times I had to dodge people, jump to the road and them come back to the sidewalk ... bot to mention when we need to almost stop to dodge a family wall ... Now I just relax and do long, slow, and relaxing runs in a peek weekend days. This way my BPM stay stable and has no anxiety disturbances.

[@davejohnstone1359]

One maybe you missed, just a little alcohol has an impact of 3-5 bpm on my resting heart rate. Or maybe you bundled that with poor sleep or being sick 😊

[@siyandankundla-mgudlwa1888]

Great information as usual. I like #7. Thank you team🥇

[@pietersmith9474]

I mean, the major purpose of an easy run, whether in hot or other conditions, is to get more time on feet without compromising recovery. Now, if you're following heart rate and not RPE, you're definitely not going to run so fast that you are compromising recovery. If you are going by RPE, remember that pace at lactate threshold also slows in heat, so you should slow down, otherwise you're getting closer to threshold and compromising recovery. Where exactly is the line? It's not so easy to tell. Caffeine reduces RPE at the same level of intensity. Pro athletes try to go by RPE when pacing themselves for races, but even they often blow up early. They are only trying to empty the tank by the end of the race, they are not trying to leave an "unknown something" left in the tank for recovery dor later runs. RPE simply doesn’t work for almost everyone. Going by heart rate, you might go too slow, but you won't compromise speedwork or recovery and maintain the gains from your previous training.

[@andrewm3934]

Great channel

[@FroisonControl]

my HR usually is ~200 when i run and i can keep it there for very long (like for a 10k, etc.) so i guess i need to figure out my zones and customize them

[@gugeaili4107]

Heart rate about 120 beats per minute while running is very healthy and good to your blood pressure and your heart.

[@camillarich]

How many years of training consistently does it take to build that mitochondria and get a lower heart rate so we can run faster?

[@prowjee]

If your iron levels have decreased, is also a trigger for an increased heart rate

[@HowlingFantods]

Why does Ray Peat think its a good thing to have a higher resting heart rate?

[@archibaldplum5171]

Caffeine releases noradrenaline and norepinephrine ? Aren’t those just different names for the same chemical?

[@MichaelBravine1]

Video Speed at 1.5 x is much better👍

[@cefrayer]

I'm a 63yo, 5'7", 143 lbs. Caucasian male, and my recent peak heart rates were 191 (4 days ago while running 57:02 10K on treadmill) and 194 (~2 weeks ago during 25:58 treadmill 5K). Both rates were from Apple Watch 7, but I've worn chest straps that show nearly identical rates). But these are WAY HIGHER than the typical 220 - Age max heart rate formula, which for me equates to a "lowly" 157, which feels like Zone 3 for me (can still communicate, but only in slightly broken sentences). Also, these recent max heart rates are down from last year (62yo) when it reached 201-204 multiple times. Lastly, my resting heart rate averages 60bpm, but varies from 53-64. Does anyone else in my demographic have similar max heart rates? BTW, I'm not really a runner in that I didn't specifically train for either the 10K or 5K, but did these runs merely to challenge/test myself. However, I do lots of general fitness & cross-training, including Z2 jogs, Norwegian 4x4x4s, outdoor cycling, airbike, weight sled, pullups, and resistance training on Tonal.

[@southerncranesyndicate7616]

I am considered pretty highly trained for my age (62). I can run a 5k at around 18:00 when peaked. my resting is around 60 BPM. My max goes up pretty high (188ish) but almost all my readings are with a running watch which can be really inaccurate. It used to concern me that it wasn't lower. I have had an echo cardiogram, Max VO test, etc. from a sports cardiologist. Nothing concerning in any of the tests.

[@cefrayer]

@@southerncranesyndicate7616 An 18:00 5K?!? Wow!!! That’s a stunningly fast 10.4mph! I can still run that fast, but only for 2-3 minutes. So, do you know what your max heart rate was during your VO2max test?

[@southerncranesyndicate7616]

@@cefrayer I seem to remember it being around 180bpm. That was done about 4 years ago. I am participating in a masters runners study and am anticipating getting tested again in a couple months. I will update. Anyway, my advice is to get it checked out if it keeps you up at night. Definitely seek out a sports cardiologist. There are still a lot of running myths out there even in the medical field.

[@cefrayer]

@@southerncranesyndicate7616 Interesting. Yes, please update after next test. No, it doesn’t worry me at all. I’m a realist. All indicators are that I’m in excellent health for a man my age. However, even if the worst should happen, I’ve had a fantastic life. Ideally, I’d prefer to live another 10-15 healthy years, but my best years are certainly behind me, and I’ll never miss what doesn’t occur. In the words of Mark Twain, “I do not fear death. I had been dead for billions and billions of years before I was born, and had not suffered the slightest inconvenience from it.”

[@R.a.p.h.a.e.l.a]

You're not alone. Far from it. I'm a bit younger than you and I gave up on age-based formulas a long time ago because they are objectively garbage. We're all different and there's a reason why the "normal" range of a whole number of physiological markers is so wide. Those formulas don't even take sex into account even though women tend to have higher heart rates than men, and even within the sexes there's a lot of variation. The highest heart rate I've ever measured on myself is 21 beats higher than what my HRmax "ought" to be based on the formulas. In fact I'm pretty sure that where the formulas say my HRmax should be is actually where my ventilatory threshold is, because it feels like I could run forever at that heart rate.

[@vladislavrashkoff]

you bought a good mic, congrats

[@ulfeliasson5413]

Is it dangerous to run at really high heart rate beats, near maximum, when you pass the age 50? I am a bit paranoid about this, since it's the only training I really enjoy.

[@Harrythehun]

Not really but recovery takes longer if you overdo the exhausting workouts. (Intense workouts creates stress on our bodies)

[@ulfeliasson5413]

@@Harrythehun Thanks. I needed to hear that. Much appreciated. I mean it.

[@Kelly_Ben]

If you're healthy with no issues, you should be good... don't skip your regular medical check ups!

[@ulfeliasson5413]

@@Kelly_Ben Thank you. Much appreciated.

[@pierre6582]

It's frustrating running easy because it feels slow. I hate it. Could one expect the same cardiovascular benefits if you swap an easy run for an easy session on a stationary bike? Or should one remain sport-specific to expect performance improvements?

[@gerson7366]

It feels slow for now. You have to have patience. Eventually you'll run 4:30-5:30km/h easy runs. 😁

[@jessejordan8116]

Main theme though. Is. You’re simply running too fast for your current fitness level.

[@micha902]

Hasn't breathing an effect on haertrate as well?

[@dariosoliven9498]

You did not mention the most important reason why the heart rate is high when running, it is the fact that you don’t RELAX when running

[@atropinecaffeine]

You know when your car idles faster than the speed limit (like5 mph through a parking lot) and you have to put on the brakes constantly? That's what slow running (trying zone 2) feels and looks like for my form. I even had someone comment how uncomfortable I looked (movement wise, not emotionally). As soon as I go faster, the movement of running becomes effortless but my hr goes up (of course). Why? I walk fast by nature, do I just have more fast twitch muscles? How to train in zone 2 if it puts extra strain on my legs?

[@blurryimage4585]

Maybe find some other activity that is similar enough to running, but where you can stay comfortable in zone 2 - like bike or something.

[@jonedmonds1681]

Or just run walk, i also find when it’s hot my slowest bouncy pace pushes me into zone 3 so, I walk until bottom of zone 2 jog to top, repeat…

[@willemvanriet7160]

Very insightful. I'm 55 and currently ludicrously fit. Focus on 60min workouts (run, paddle, cycling) at a time so not pushing endurance. Am finding my heart rate creep higher with steady zone 2 cardio e.g. 165 which is supposed to be max. I don't feel bad or even sense the increase. Just see it on my watch. I'm on a keto diet with 18:6 IF. Can one's "max" heart rate increase with fitness or is it fixed to age? I'm 6'4, 90kg and heart rate was 185 max in my 20s.

[@S9999Frank]

This may provoke you, but a keto diet is not good for your cardio-vascular system. Try a week or two on a carbohydrate based diet, and watch the performance increase. You dont see endurance athletes restrict carbs, and they know what they are doing.

[@konradponiewierski7907]

What about on race day?

[@ferdinandgleinser2681]

It is MEGA frustrating. I am 40, 1,79m and 81kg. started running 1,5 years ago (pretty unfit). First I made great gains. VO2max climbed from 37 to 46 and I lost 8kg. Then for the last year my progress just stopped. My heart RHR dropped quite a bit, but when running, I can still see 204bpm (chest strap) on a 5k, thats not even an ALL out attempt. I have tried so many things, like running almost every day for 3 months (=50k per week), following Garmins daily suggested workouts every day religiously for months, doing only zone 2 runs, running fasted, running even slower, eating lots of proteins after running, sleep more, etc... but nothing seems to work. I am still just running 5k at 27:00 with a >200bpm HR at the end. which is basically the same as 1 year ago

[@CorriendoVoy247]

We are almost same charateristics but my number in 5k is 23:45 (the best time in the distance so far but was in the middle of a 10k race so probably i can do better) and i still getting better... I run now 40k in a week... The only time when i hit 50-60km per week was in my three months of aerobic build running at my MAF number... Maybe you can try that to refuce your HR. Sorry if my english suck, i don't write a lot xD

[@HappySetter]

Try Gym once/twice a week ;-) It works.

[@perman07]

Dude, there is nothing wrong in anything you're describing, you just haven't ran that long and progress isn't linear but often in fits and spurts. 1,5 years is nothing! All the beasts you see on social media have years or more probably decades of consistent training behind them. All those things you've tried above, identify the real problem, and program based on that need. Keep doing your zone 2 and try to improve your vo2max and/or tempo. Weekly volume typically needs to be increased when you stagnate, though there are many types of volume. Zone 2 or work at higher paces than 27 min 5 km are both things you can try to increase. If you get small increases (track to make sure you do), just keep compounding those. It takes years.

[@S9999Frank]

If you are sprinting at the end it is not that surprising that your HR goes up. But what is the max HR you get if going all out ? If max is at 220, 200 is not that high. I'm 54 and have a max of 183ish beats. I can do prolonged efforts at around 20 beats lower. I'm training every day, mostly cycling, with some strength and running thrown in. In my hardest effort ever I went on a gran fondo and had over 5 hours with ca 160HR, nothing to worry about really. Remember HR is very individual, some have naturally higher or lower than others, also among athletes that are in similar shape. For the 5km it might help if you do a good warm up. If the start is very intense and you are not warmed up, there might be a very strong spike in HR and the heart never recovers from the starting jump. Also remember to be well hydrated, and carbs are more important than protein for a runner 🙂

[@tlilvanilla1845]

What accent is this? Thanks

[@melvinleong1599]

South African!

[@tlilvanilla1845]

@@melvinleong1599 Thank you!

[@Thezuule1]

Reason number 8: Too much cannabis.

[@MNP208]

😂

[@ferdinandgleinser2681]

Actually I have noticed It massively lowers my heart rate on runs the next day