There are a few things I wish I had known when I started low heart rate training to build my running endurance. These low heart rate running tips will make your experience of running slow to run faster and keeping your heart rate under control, much easier!
Thanks to @COROSGlobal for sponsoring this video. Here’s a link to the watch I’m using: https://www.coros.com/pace3 and the heart rate monitor: https://www.coros.com/heart-rate-monitor
🔥 Free 7-Day Challenge: https://bulletproofrunners.com/p/7dc?src=ytvid291023
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🔴 WATCH NEXT
➜ Low Heart Rate Training, Simplified:
âžœ I Tried Andrew Huberman’s Low Heart Rate Running Hack:
➜ Secret to Running Faster with a Low Heart Rate:
➜ The Secret to Running with a LOW HEART RATE (Not What You Think!):
➜ The Big Problem with Low Heart Rate Training:
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ABOUT ME: I’m James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).
Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.
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Heart rate training can be really frustrating believe me I know in fact there are some pretty huge mistakes that I was making and chances are you’re still making that once fixed will make heart rate training so much more effective the first thing you need to know is about the optical sensor on your
Watch I’ve got the choros pace 3 here which for me is the best watch in its price category right now but there’s something you might not realize in fact I found it really refreshing to hear the team at caros being so open with me on a
Recent call when they told me that in reality risk-based heart rate is of course designed to work well but there are too many factors that can simply cause inaccuracies poor blood flow excessive wrist movement cold weather even tattoos while risk-based heart rate is definitely going to get you in the
Right ballpark for Effective heart rate training plus or minus a few beats if you really want to dial in the accuracy of your heart rate training you’re going to need to use a dedicated heart rate monitor strap and I’ll be honest with you I’ve traditionally hated straps I’ve
Been chafed raw on long runs and often end up with irritated skin right in the middle of my chest that’s why I was really excited to be able to test the new heart rate monitor strap that goes around your upper arm and my goodness is it comfortable in comparison to a chest
Strap where was this thing when I was last marathon training so this strap is also from coros and in the same call they explained that it boosts the accuracy of your heart rate readings up to 99.9% my first question because I know a bunch of other people will struggle with
Chafing and other issues of chest stps is how compatible it is with watches from other brands the answer as long as your watch can work with other Bluetooth accessories it’s compatible perfect the next huge mistake I was also making is less about tech and more about
My own ego and if you’re anything like me probably yours too I used to run with an activity screen on my watch that showed amongst other metrics lap pace so the average pace for the current lap which I had set to Auto laap every kilometer which I found way more useful
As a metric than my real time Pace there’s no problem with that in itself until I find myself trying to keep my heart rate in zone two on an easy run it’s hard enough keeping your heart rate in check let alone when you have your ego being slapped in the face every time
You accidentally catch a glance of how slow you’re running we can say things like lead your ego at the door but in reality it’s not that simple the best solution I found is just to take Pace off the activity screen alog together of course the data is still going to be
There for when you want to review your run after the fact but if your heart rate training then your heart rate is the only thing that really matters my activity screen now looks like this lap heart rate total distance and training load honestly that’s all the data I need
For any given point in a long slow Zone 2 run why confuse all that low heart rate training by frustrating yourself looking at your pace okay so that brings me on to the next big thing that I’ve changed in how I go about heart rate training this one
Might seem a bit weird but making one small change completely changed my whole experience and you might have already picked up on it as I brushed across it a moment ago I’m no longer interested and looking at my real time heart rate on my watch while I’m running watching the
Real time figure it fluctuates up and down by a handful of beats per minute the whole time so instead I’ve set my watch to Auto laap not every kilometer like it used to but now every 250 M and I’ve set the activity screen to show me
My average heart rate of the current 250 M lap I’m on so if I’m running at 6 minutes per K which is about 10 minute mile Pace that’s the average heart rate for anything up to the last 90 seconds that way I get a more stable indication
Of which way my my heart rate is trending and can adjust accordingly rather than trying to hit a moving Target kind of like you’re playing Pac-Man against your heart rate that’s a weird analogy anyway the next layer of this builds upon what we’ve just set up and will actually help you stop
Obsessively looking at your watch to check on your heart rate you might even start enjoying your running again earlier this week I put a poll up on YouTube about 3,000 of you responded thanks for that and I was stunned to hear that only 177% of those who did
Respond are actually using heart rate zone alarms on their running watches don’t get me wrong I two a bit late to the party on this one but since setting an alarm that beats at me fairly aggressively if I push above 135 beats per minute I’ve found it much easier to
Pull back of my effort before losing control of my heart rate whilst I’m meant to be running a zone two run if you want to try this I’d suggest setting your alarm just to a couple of Beats below the top of your training Zone that you’re looking to Target so in most
Cases if we’re looking at low heart rate training you’re zone two so that you just have enough of a chance to catch your Rising heart rate before it really spikes honestly this has been an absolute Revelation to me and by the looks of it there are plenty of you
Watching who could do with experimenting with this feature now let’s talk about training load this is a metric that some of you might not be familiar with and combines run duration with intensity of the run into one simple figure the more intense or long or both your running workout is
The higher your training load I’ll be talking more about training load in my upcoming video talking about running 5k Every Day for 30 days which I’m just finishing off doing now so keep a watch out for that I know that these heart rate training tips are going to help a
Ton of people but they’re no use if you don’t have your heart rate zones set up right check out the video linked on screen right now to figure out exactly how you can set up your heart rate zones for yourself once and for all I’ll see you over there
28 Comments
🔴 WATCH NEXT ➜ Low Heart Rate Training, Simplified: https://www.youtube.com/watch?v=T_RebqRBLXg
Thank you sir
I've been using chest straps for a while, a cheap one first, then a Polar. Sorry, they're not more reliable than a good wrist monitor, especially when the battery starts depleting. I've seen my HR "spike" to crazy levels, or drop to resting levels, all while I'm doing an easy running effort. The watch never does that…
I swapped to a chest monitor with my Garmin and it was so much more accurate compared to the watch on its own. I have a question for you, when you go over the max heart rate are you meant to stop and walk and wait whilst it drops and if so what rate below max?
Should I employ run-walk-run method while doing Zone 2 training? Because the longer I run, the higher the heart rate is, and despite a quick rest, it still spikes up to Zone 3 after I resume running.
I have decided to simplify the matter entirely: Throw the heart rate monitors out the window. Use two zones: Nose-breathing zone and mouth breathing. Polarized training is then the vast majority, 80-90%, of your time in nose breathing with the rest in mouth breathing.
I’ve tried heart rate training before and didn’t have much success. But then I read that it only really works if you’re running high mileage each week, and for me running 20-25 miles a week that it wasn’t enough to make a difference. Not sure if that’s true or not.
From email
I look at the HR zone e.g. 2.5 or 3.1. That way I don’t have to look at the bpm and work out what it means for me.
Thankfully I have always used a HR chest strap. A Viiii… but it eats battery.
Actually I was speaking to a nurse I run with…she points out the obvious fact that HR is measured from the underside of the wrist in real life. Watches measure from the opposite side and add in sweat and moving around…it really cannot be that accurate.
I've been using arm straps for a while now, because chest straps don't really work with my sports bra. I have the polar verity sense and the wahoo tickr fit, which can both not only be used on the upper arm, but the lower arm as well. I prefer to use it on my forearm, and don't get why Coros would limit their strap this way.
On garmin daily training it alerts me if my HR is too high or too low. For that reason I don't set my alarms. Great video.
I bought a chest strap last year. It’s such a faff to set up, I’ve only worn it a couple of times; each time my watch compared favourably to the strap readings so I put it away.
Interesting to know there’s an arm band monitor. That’s where the reading is taken on diy blood pressure machines so, presumably, pretty accurate I imagine. As I always go out with an armband to carry my phone & house key, this might be the way to go. I’ve recently noticed inexplicably random spikes happening in my watch HR readings. I don’t know how long these devices work before needing replacing. Mine is now 3 years old. Nothing lasts forever, I know.
I had to give up HR alarm setting as the constant beeping doing my head in!!
Agree somewhat with the more averaged out HR metric view. If your HR spikes above Z2 for too long, then it can take your system a little while to adjust back. I could run for 30 seconds at 149 bpm, and 60 seconds at 131bpm. For me, this isn't training Z2 effectively. So it's important that you can see your real time HR (or even 5-10 second average at least) to keep control of that. Especially if hills are involved.
Thank you for the video. I've had problems with my wrist HRM when my chest strap's battery ran out and my watch switched to optical. Suddenly, my HR was 30 bpm higher. It seems to be very prone to errors either due to sweating in summer or poor circulation/cold hands in winter.
Sometimes, I can't wear the chest strap because of chafing so I have to run with optical for a bit. Thanks for the tip to use an arm band instead. Next time, I'm going to buy a strap, I may consider an arm strap. I just love the extra data I get from my Garmin Run HRM (running dynamics) but that's now partly covered by the Stryd foot pod.
The first chest strap I used was from polar and was fine the next one was garmin and it chaffed me bad so I could not wear it but once in a while on shorter runs. The pace does not bother me
The arm strap is a Pretty interesting development. They are claiming 99% accuracy… It might be an interesting add on for a future vid to wear more than one watch so you could compare data from arm band with chest strap and/or watch wrist optical system.
I am looking forward to your explanation of Training Load since I've never used Coros TL. It has been my experience that Training Load metric (in general) is better for adjusting from training session to session rather than using it within a single session. What matters more is knowing when your effort level exceeds your current metabolic fitness DURING a workout. This tipping point indicates when training stress starts to reduce fitness gains and increases recovery needs. It marks the onset of overreaching, which can reduce fitness durability rather than improving it. The metric I use is Garmin's Real-Time Stamina Gauge, which also shows time or distance remaining at your current effort level. Cross the threshold and you see a significant drop in stamina based on estimated time or distance remaining.
Garmin calls this Performance Condition shift. Garmin provides an initial Performance Condition rating when you start training. This will shift while in a training session to a negative number in the Stamina Gauge when you exceeded your beginning fitness level vs. the training session effort. This is similar to the concept of "cardiac decoupling" or "intensity drift". While the old school "talk test" and watching for HR drift also work, those don't quantify how much gas you have left in the tank like the Stamina Gauge. In short, the key to a training session is not knowing simply the Training Load but the POINT where the stress from the load introduces diminishing returns within a training session.
My hr chest strap always gets cadence lock which is apparently impossible but I can see for first 10-15 mins of run it matches my stride then finally drops to the expected hr. Ive done all thie recommended things including wetting it, changing position. I even bought a new one. Gave up now use my watch seems to be a lot more reliable
You mentioned to display the average lap heart rate of 200m laps to avoid going crazy with the heart rate fluctuation. I display the HR zone instead of the actual heart rate. This allows me just to look at the zone, which shows less fluctuation. And I do not worry if it displays 2.0 versus 2.9.
@JamesDunne I wear an arm band that has a light based alarm. I can configure the maximum HR I want and then it blinks different colours in different zones.
Zone 2 is a black hole, too fast to for endurance and too slow for HITT just an absolute waste for 95% of endurance focused runners but the pace "feels" so good it's hard to stay away…
Did Maf training and use HR alarm. It drove me nuts. Maf training was way too low for me and the age formula doesn’t work. Just went with perceived effort and stopped looking at my watch. That worked.
How to do it on garmin
Hi, I love zone training and I have my screen on zones with coloured bands to show zone but should I be in the top portion or bottom portion of the zone 2 band ?
My watch doesn’t show my HR. Could it be my tattoos?