✅ Get Fit & Run Faster in 4 Minutes (for free)

your poor chroma screen work has ruined the video and is distracting from the brilliant content you made. we dont care where you stand what background is it, just go ahead share knowledge on any plain wall your videos are already great. thanks for helping us

I can run slow with a high heart rate.

A nice rule my dad gave me: run in a pace that allow you to do a good sprint at any time.

Seems like these videos never provide any useful info for new runners that are really bad at it. 5K pace? I can't even do a 1K. I have to do alternating jogging and walking trying to build up endurance but it isn't getting any better - been trying for several months now and I'm not improving, just killing myself out there 3 times per week. All I ever hear is "slow down more" and "that means you're going too fast". Any slower and I'll just be standing outside for 25 minutes.

I am 46, i have training for 3 weeks using the maffetone method. My heart rate target is 134, i run mostly between 130 and 135, always under 140. I have some weight to lose. I did a maffetone test and my speed was 7 km/h. It s slow but i am happy to be able to run and not walk in endurance. My target is to make 3 trainings of 1 hour each per week.

First runners did not run as fast as they could for as far as they coulkd in training - that is a myth..no matter what your Dad says. For decades runners have known about 80/20 training with roughly 80 % of miles being at an easier pace and 20 % being fast pace. And a recreational runner can complately ignore heart rate and see consistent improvement. The heart is a muscle that adapts to training and non running exercise such as swimming or cycling on an exercise bike or real bike and doing intervals/speed work can help with heart rate a great deal. What will produce impreovement in pace for recreational/amateur runners will be consistent speed training - once a week or ideally twice a week- together with longer and slower paces tuns toghether with regular races such as 5 km. for younger to middle aged runners, a 20 minute km is quite achievable and for over 60's 5 ks times fo 20 to 21 minutes for 5 km are achievabkle and all without ' heart rate' running. Better breathing whilst running can be deve;oped with yoga style exercises

So basically just do zone 2 and zone 5 training

Excellent advice, but the average person or beginner should know that running fast while having a slow heart rate will take years to come to fruition, you will have to be patient my friends, sorry to shatter your dreams of fast improvement.

Genetics and body weight are the biggest factors in the heart rate to pace ratio.

Hi brother, amazing video. I'm a video editor and graphic designer. I am available .

Really good videos on this channel Nicklas. Very helpful and informative. Good length I'd say, on the topic long enough to explain but not regurgitate the same thing over and over (like some do).

Thank you for this tip

Thanks u explained why going hard all the time isn’t scientifically the best! Been looking this up for a while now

These science-based tips are super helpful! Thanks for sharing your methods, Nicklas. Can't wait to try them out and improve my running.

Thank you for the video, clearly helpful.

Great video man, thanks❤

This is great, much better editing. I remember some of your video were cluttered with multiple edit, like MrBeast style. But it seems your videos have been slower, focus on delivering content rather than capturing attention. I love this.

I just discovered your channel. That's some really great info, and really well delivered.

Some very good info here. Interestingly, and very importantly, the 3 zones referred to in this video are not what are commonly accepted as training zones. Conventional training zones are 1-5. The current fad tells people to train mostly in Z2, but for most recreational runners this is nothing faster than a brisk walk. As soon as you start actually 'running' you're straight into Z3. In the last few seconds of this video, the suggested pace for optimal training is wayyyyyyy faster than what is advocated by most proponents of Z2 training. If your race pace is