The Big Problem with Low Heart Rate Training

Рет қаралды 53,377

Күн бұрын

Low heart rate training is a great way to improve your running endurance, and train your body to run faster for less effort as your aerobic endurance improves. Polarised running training (aka 80:20 running) will help you avoid one of the biggest problems with low heart rate training, so that maintain the speed in your legs despite all the easy paced miles.
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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.
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Пікірлер: 47

@JamesDunne 9 ай бұрын

🔴 WATCH NEXT ➜ Low Heart Rate Training, Simplified: kzfaq.info/get/bejne/isWCmMWit6iwiJs.html

@shagbaker377 10 ай бұрын

50 years old. Overweight. Diabetic. Started three months ago. Mile average 21:00. August 6 - mile average 18:30. Diabetes going into remission. First race scheduled for October.

@dominikschrott7412 10 ай бұрын

Big yes for the 80:20 approach, instead of 100% low HR running which proposes Maffetone. Purposes must be Training an athlete not lungs on legs.

@Hillrunner50 10 ай бұрын

Maffetone doesn’t propose 100% MAF running. That’s a common misperception. MAF proposes training the aerobic system before adding intensity. Intensity is part of MAF training, but only when the body has a strong engine.

@appearance8932 10 ай бұрын

After restraining the heart rate to zone 2 for for an extended session, “opening up” and doing some zone 3, 4 peppered with several all out intervals is like releasing a spring… so exhilarating! “This is the way.” Injury avoidance, and can still workin in some weight training into the week!

@scottbarker9058 10 ай бұрын

all-out is always in..yup # 5!!!!LOL

@johnsmithoninsta 10 ай бұрын

Same :)

@philadams9254 10 ай бұрын

Polarized training was 'discovered' by Dr Stephen Seiler after watching pro athletes train. He has always said that the 80/20 refers to the *sessions* - not volume as you said here. So, you could do 4x1hr easy workouts and 1 interval workout totalling only 10min of 'on' time and it would fit the bill. Pro cyclists can be doing 30hr weeks and there's no *way* they would be able to get close to the 7.5hrs of high intensity required to hit the 'volume' definition.

@dilipkumarnagaraj 10 ай бұрын

Great video on low heart training

@nicholairisvang 10 ай бұрын

I used the method for training on my Bike for a 7day/1450km charity ride fra Aalborg(Denmark) to Paris. It works wunders, and is Easy on the mind as Well. Keeps you fresh for the hard days, and it is easier to get out of the door, on the days you don’t feel like doing anything. Now i use for my running as Well, as a newbie runner it is great

@youtubeKathy 10 ай бұрын

thank you for using the word "whilst". I really appreciated that. Maybe just as a 'merican, we don't hear that much.

@ceciliadoyle3236 10 ай бұрын

6:57 I’m a slow runner, so this approach is perfect for me. Thanks for the email link.

@ulyhidayah7726 13 күн бұрын

Hello, James!!! Thanks for your explanation. I watched your MAF videos too and I am enlightened and totally agree about polarized training. But I have a question. In this video, you scheduled one day a week for speedrunning. How about I apply 80/20 in my daily running? So I run 5k a day as my MAF training. I run in my aerobic zone for 3k then I do my interval in the next 1k (zone 4) And run slowly again in the last 1k. And I am doing it 5 times a week. What do you think? Is it still correct?

@ferdinandgleinser2681 10 ай бұрын

I was wondering: If you like to have your workouts structure within every run, to simply keep the balance, would that be a good Idea? For example: in a 10 training run, do 8k at an easy zone2 effort and then run the last 2k at the top of zone4 ? Or would the lactic acid of those 2k have a negative impact on the benefits of the 8k of slow running?

@paulpitcher965 10 ай бұрын

Great run through as always James and your content/advice worked for me. I spent this Feb, Mar and Apr with all the bulk long stuff at 9:00-9:30 m/m pace (130ish bpm) with WVAC Tuesday club nights doing speed work. Mid May I did the Dereham 10miler with a 7:45m/m ave pace, I was amazed at how quick and easy it felt. Keep the content coming, it’s great to see.

@sailonstellarwinds 10 ай бұрын

Did you just use "m" for both minute (min) and mile (mi)? :D

@paulpitcher965 10 ай бұрын

@@sailonstellarwinds yes indeed

@50Something 10 ай бұрын

3:55 this guy's is running from a bear😂

@youtubeKathy 10 ай бұрын

it's part of a good training plan.

@Gopi-kq5cm 10 ай бұрын

Good tutorial

@lauriesexton5301 9 ай бұрын

Should hill workouts be at HR Zone2/conversational pace or should they be considered a harder workout and spent in zone 4?

@mmgibson1 10 ай бұрын

Continuing with the car analogy, I learned way back when I was on the college track team to replace my running shoes every 3 months or every 300 miles to avoid injury. I've always thought of my running shoes as if they were tires on a car - if they get too worn or imbalanced, they can cause a lot of other problems. It's also important to choose the kind that is recommended for the car. Except that now I am a lot older, I don't do anywhere near 300 miles a month, and it is more like every 2 - 2.5 months before the cushioning gets squished, the shoes get stretched out, and they don't feel like they are doing as much as they used to. I am not willing to sacrifice my knees or lower back, and I ignore the man with a stopwatch who seems to live in the back of my head telling me to pick up the pace.

@justinnevins107 10 ай бұрын

I'm all for the 80/20 thing. But I always wonder if the 80% of milage or 80% of time. I'm assuming it is milage so if i run 50 miles a week, 40 miles will be low intensity and 10 miles will be high, right? Does that 10 miles include intervals? Strides? Hill sprints? Marathon pace sections of long runs? Progressives where i might do a 15 mile run with 5 at 9:08 (easy), 5 at 8:22 (moderate/easy) and 5 at 7:36 (intense, sub marathon pace)? I'm never sure how to calculate the 80/20 and what classifies as what.

@Visablehand 10 ай бұрын

It is sessions. 4 easy sessions, 1 hard session.

@giuseppetrovato1992 10 ай бұрын

Hi, can the 80/20 rule be applied to every single run? I mean, can i stay in zone 2 for 80% of the run and do the remaining 20% at a a higher pace? Or the rule can be applied only on the number of trainings?

@insertrandomnamehere764 4 ай бұрын

5 months late. You can and it can be effective to train your body to get a kick at the end of the race and "shock the system" on occasion, but it's more effective to train zones separately. Mainly due to being able to push harder for longer on your speed work day,hill work day, trail runs, or tempo run. Plus if you have a strong base from a lot of zone 2 work you should already have plenty of energy to have a kick at the end of the race.

@giuseppetrovato1992 4 ай бұрын

@@insertrandomnamehere764 Thanks! Never too late, still training 😁

@toddboucher3302 10 ай бұрын

I’ve had to come to realize that everybody must be different even with your time schedule and really everything MAF made me slow and lazy. When it was time to push the pay, so I couldn’t and I didn’t. I had people explain to me I needed to put more hours into it where they said really your every run should be like almost like a minimum of an hour and a half. For me now I spend my training plan is spending time in all the zones I do moderate runs at like zone three I do tempo in between three and four and I do track session between four and five and I also spend time in zone one . Plus, when I was trying to run everything around zone two yes, I develop my heart to be able to run longer, but I was really bored with Running. Love the channel love the insight love the input and no matter how often I tried MAF and it didn’t work for me but then again like I said, I’m in a very hot climate my area is very hilly. I am 61 and I work two jobs, so I don’t really have the time to put into it .

@gtoms 10 ай бұрын

I’ve always wondered: is this 80% of distance, time or sessions. For example for me it’s really hard to do 80% of my distance at a hard pace, and even if I’m doing 800s for example when I add in the warm up, cooldown and recovery something like 50% of that session is the actual work, the rest is at a lower intensity. Any thoughts?

@thejeffinvade 10 ай бұрын

CD/WU count towards easy, but recovery between intervals should count as 20%, where your HR is still elevated. It’s in the 80/20 book. And ideally it’s by duration, not distance.

@leonda4817 10 ай бұрын

Duration, not distance. However, The resting periods between your intervalls count are included in your 20%. If the intervall session takes you 30 min, thats 30 min mid/high intensity.

@conradburdekin722 10 ай бұрын

@@leonda4817correct. This is something most people don’t realise

@antwalsh 10 ай бұрын

Maybe I'm misreading your comment, but it's reads like you think that you should do 80% at a high intensity. Just in case that's what you think - it's 20% at a high/highish intensity.

@JBuchmann 10 ай бұрын

I've been doing it by workout sessions. For example in a 2 week block I include 3 HIIT bike sessions (normally about 30 min including warmup, cool down, and rest periods) and the other days are for zone 2 bike or weights. So the hard HIIT days takes up roughly 20% of the 2 week block. Is this wrong?

@yourfriendlyneighborhoodtr9032 10 ай бұрын

I'm a beginner runner, I've been running for 4 months now. I've been trying to lower my heart rate during runs but it just doesn't seem to be happening. For example, I did two 1 hour runs this week: the first was at a 6:30/km pace (this is already towards the fast side for me). I ran 9km, my avg HR was 168bpm, with a max of 180. The second run was at a significantly slower pace, at 8:30/km. I ran only 7km, but my avg HR was still 165, with a max of 179, almost exactly the same as the higher intensity run. But both my lungs and legs felt way less tired during the 2nd run, compared to the 1st. I even felt like I could hold a decent conversation throughout most of it, even though my HR was that high. I'd ideally like to go on a run, even just 3km, with my HR never peaking past 160, but that hasn't happened yet. Is this something that I can expect to improve naturally over time, or do I have to drop my pace even further to get into that aerobic base?

@laurentaubin435 10 ай бұрын

What HR monitor are you using ? If you're basing yourself on your watch alone the data might be very inaccurate. What I do is take the HR value from my watch with a grain of salt and use my perceived effort as a guideline instead.

@yourfriendlyneighborhoodtr9032 10 ай бұрын

@@laurentaubin435 yep, I use a watch, the Samsung Galaxy Watch 4. I'll keep this in mind and focus more on perceived effort. Thanks!

@gb2983 10 ай бұрын

I don't know about samsung watch, but garmin (still or at some point) had an issue called cadence lock. This is where your cadence and your heart rate get bound together giving you inaccurate readings. At the end of the day though, I wouldn't worry about your heart rate on your watch (I dont) and just go by rpe scale. The best knowledge if you are running to zone 2 is that you can have a work meeting where you are fully engaged and talking, yet the people on the other end of the meeting know you are working out.

@gb2983 10 ай бұрын

I did my first half marathon in 2009, so ive been running a long time, but i am mostly a casual runner. I always ran pretty hard because i wanted to max my workouts because I was only doing 15-20 miles a week. Low heart rate training has been amazing for me, my pace at low hearts improved significantly, but! I didn't see any real improvement for the first couple of months of doing it.

@johndavies7626 10 ай бұрын

Ignore it until you can run 10-15km at any pace no matter the heart rate. When you get yourself to a 25-26 min 5km then you should have a good crack at running at recovery pace which for me is up to 138bpm. You might have to stop and walk at first but give it two months you'll be constantly running without walking. Then you can look at getting your easy pace down. Mine went from 7.10 to 5.55 in three months. Just get to the point where you're a runner and then look at hr zones. Running three times per week, try one run a bit tougher than the others.