Lowering Your Heart Rate: 2 Key Adjustments to Training
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Chapter 1: Understanding Heart Rate Dynamics
Recently, I realized my heart rate wasn't decreasing during my Zone 2 training sessions, nor was my Resting Heart Rate improving. After making two adjustments, I observed a drop of 10 to 15 BPM on average.
I've been re-engaging with running, typically covering 5 to 7 km around three to four times a week. While my heart rate gradually declined, it still peaked at 180 BPM despite my perception of not exerting myself too much. I consulted a cardiologist to rule out any potential health issues, which I highly recommend to anyone; understanding your physical limits is essential!
After discussing my training regimen with my aunt, a seasoned marathon runner and triathlete in her mid-60s, I received two invaluable tips. Remarkably, within just a week, my heart rate decreased by 10 to 15 BPM in both my Zone 2 training and at rest.
Section 1.1: Effective Training Strategies
Here’s what she suggested:
Sprint and Walk Intervals
After warming up, begin with a run, gradually increasing your pace to a sprint for as long as you can manage—up to 30 seconds—before slowing down to a walk.
Walk until you feel ready to sprint again, ensuring to cool down sufficiently after each sprint. Aim for this routine 4 to 8 times per session, and incorporate it into your training 3 to 4 days a week, assuming you’re injury-free. For beginners, it’s best to practice these drills on flat terrain. Regular practice will enhance your heart’s recovery rate to a lower heart rate.
Focus on Relaxation in Zone 2
According to my cardiologist, many people misunderstand Zone 2 training. They concentrate too much on heart rate metrics rather than their physical sensations while running.
The true indicator of being in Zone 2 is how you feel: if you can still converse or sing while running, you're in the right zone—albeit with heavier breathing. It’s okay to gradually acclimate to jogging in this zone.
Once you find your rhythm, prioritize relaxation. Breathe deeply into your diaphragm, and whenever your mind wanders from your breath, gently redirect your focus. Consider inhaling and exhaling through your nose, or using your mouth for exhalations. A fun technique is to flutter your lips while exhaling, which signals your nervous system to relax.
Often, we become preoccupied with our running distance, pace, or daily tasks, which can elevate our heart rates. Stay present, concentrate on your breath, and optimize the oxygen intake. These practices have significantly helped me lower my heart rate and extend my running distance.
Try implementing these strategies and share your experiences in the comments below—happy running!
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Chapter 2: Video Insights on Heart Rate Training
In the first video, "Low Heart Rate Training, Simplified," you'll find valuable insights on how to effectively manage your heart rate during training sessions.
The second video, "RUNNING FASTER - Secret to Running with a Low Heart Rate," offers tips on improving your running efficiency while maintaining a lower heart rate.