The Ultimate Guide to Heart Rate Training for Runners
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- Опубліковано 28 лип 2024
- I've been utilising heart rate training for many years now, and in this guide I will teach what I know all about you could start to incorporate heart rate training, or have a much deeper understanding of how different things can alter our heart rate.
Welcome to 'The Ultimate Guide to Heart Rate Training for Runners' - your comprehensive resource for maximizing your running performance through heart rate training. In this video series, we will explore the science behind heart rate training and how you can use it to take your running to the next level. Whether you are a beginner or an experienced runner, our step-by-step guide will show you how to effectively track and analyze your heart rate, understand heart rate zones, and incorporate heart rate training into your routine for improved speed, endurance, and overall performance. So, if you're ready to get the most out of your runs and reach your full potential, join us on this heart rate training journey!
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lol suddenly the intro music started 🤣
I loved it! And loled!
scrolled for this
Hopefully continues in future videos!!!
I just bought a HRM, it's really helping me slow down on my base/recovery runs. When I was running to speed or distance I kept running to hard. Love the channel, keep up the good work 👍
Was doing HR running 30 yrs ago, not that I have been running for all this time. Understanding the basics is all that is needed for most of us...
Ahh what a treat, just love getting on YT to find a new video from Stephen! Love this channel soooo much, thank you for sharing all the knowledge ❤
I love this channel! Thanks for the awesome content! For women, where you're in your cycle can also affect HR. Sometimes, the differences are huge. (I wear my HR belt scars proudly... although post-workout showers are painful)
I love the way you say "training"! In all seriousness, quality content as usual! Thanks!
Looking forward to the setting up the HR zones vid. Thanks Scully!
I watch you everyday and it keeps me going!
Hi Stephen, just wanted to say I think this channel is a gold-mine of information and I’ve recommended it to several people - so thank you! I’m one of the more experienced fans you have, and I watch for the more detailed technical data. So please, please, keep the more advanced stuff coming. I appreciate there are lots of newbies who love and need the foundational info, but you have a lot of fans interested in the bleeding edge. Looking forward to more great content, hopefully a video on how you periodise for a season, how many preparatory events or time-trial sessions you do in the build-up, also, I’d love to know how a de-load week looks for you, also, what are the different times/distances you do for your threshold sessions over a season?Thanks again and great work. 🙏💪👍
Great content! Thanks for sharing those elite/protips with the mortals….. keep it up!
Hi Stephen, would you advise doing one big threshold session a week or two smaller ones? Or perhaps alternate them? The content is awesome, keep it up!
Awesome pro tips!
Thank you
Great content, mate! Keep pushin, at all levels ;)
I had some lab work done where i happened to have my Polar Verity Sense on my bicep compared to a chest strap and it was exactly the same. I really like it as so much more comfortable. Great vid as always
Thanks for the info! I love the verity sense.
I have always used my Polar H10 chest strap and so far I have had no issues with rubbing or digging in with my sports bra. I’m not bless with big breasts and I tend to get well fitted bra yet still no issues. My suggestion to my fellow female runner is to get a well fitted bra on the market (it could be overwhelming) but if like me you want to train with a more accurate heart rate than your wrist base then it’s worth looking for that perfect fit bra.
Today, I managed to get a Parkrun PB using heart rate/effort training. Happy running everyone.
Fitness has a lot of influence on how easy it is to get your heart up to high numbers.
I had a around 5 year break from running and before I had that break going over 175 was normal when going fast on the track.
I have now been running for around 6 months again and in the first 5 months I could not get my heart rate above 170, no matter what I did.
I am older now (above 40) so I know my max heart rate will be lower now.
But after some of the sessions you mentioned (and a lot better fitness again) I now got it up to 176 last track session.
This content is next level!!!!!
Another awesome video 👌👏
Hi Stephen, am sure you already thought about your first race in 2023, give us an insite what races are you thinking about…come to Prague man!! Would love to see The Lion himself live in action:) keep it up, love the content❤
I have tested my Garmin Fenix 6 Pro against gym HR machines and my Garmin HRM Pro chest strap. My watch is within 1-2 beats every time, zero times where watch is matching my cadence or other things I hear others say. I have 50+ hours of testing them in tandem. Never wear a strap anymore as it never works unless wet or sweating good. Guess I found the sweet spot on my wrist.
Thanks!
These are amazing videos, thank you.
Your advice against relying on wrist measurements only for heart rate is stronger than I've heard elsewhere. Do you really find (even the latest) garmin running watches to be significantly less accurate than a chest strap?
GOOD CONTENT! For the temp part, When its warmer, your blood vessels dilate so blood pressure decreases. Your heart gotta pump harder just to maintain normal blood pressure due to that.
Video idea for the future: A long run, its importance and benefits in long distance running training and how to do it right
There are plenty of comparisons between ECG chest straps and nearly every optical heart rate band (bicep or wrist) and they all have varied accuracy. The majority of the main name brand optical sensors are very close, although slightly delayed from an ECG chest strap.
For the women out there, a long line or low rise sports bra has been the thing for me with using a chest strap. No small band putting pressure on the strap and causing issues-works brilliantly (for me anyway!)
It'll be great seeing this through to Paris 2024 given the course announcement (not the flat Paris Marathon course). Doesnt look like a PB course. Could be a bit a bit spiky given the elevation/incline (Im sure you'll be factoring it in). Good to track this. In it for the long haul😉
I've changed from HR to Power (by Stryd). A big advantage of power is at short intervaltraining as it reacts much quicker than HR.
Every video of yours that I watch,I’m saving at least £30-50 which I would have to pay to a trainer or buy a book.Thank you Sir
I could listen to you all day long
I'll second that!!
One of my friends (female) would always get scarred from the heart rate strap, she would wear it backwards so the sensor was on her back and it read just fine for her, and the softer strap in the front stopped the scarring. Not a guarantee but for her it worked. 👍
The new Polar optical sensors can be worn around your forehead using a simple elastic band with the included swim goggle clip.
You will forget you are even wearing it. Its almost always within 2 beats of my H10.
Great video, interested in your thoughts on running power metrics? I'm on Garmin and don't really use the power readings proactively at the moment. I'd wanted to use power to guide my potential and effort in races. What are your thoughts? Do you use HR more because you know the science of it so well?
mate - boHr shift OR bohr effect i think (rather than boAr shift as in annotated time stamps). basically, the ability of oxygen to bind haemoglobin is inversely related to co2 dissolved in blood. So, you start running, more co2 dissolved in blood initially, so your haemoglobin can carry less oxygen hence higher heart rate.
Wondering what your views are on training with power. I’ve always used HR as my training metric but I understand power is more instant and consistent. I have seen many swear by power (Stryd) but what’s your take on it?
Dont forget that as the relative humidity of air increases, the volume concentration of oxygen in the air is reduced by the increasing water vapour pressure. I often train at 100% humidity in fog because I train by the ocean in Southern California. You might not be conscious of that while training and how that affects HR. Temperature affects the total air mass as well. Cold air is heavier/denser than hot air at the same elevation. Barometric pressure has a similar affect but often high pressure is accompanied by high temperatures and low humidity. The worst weather is high heat with high humidity which is what I have been experiencing this summer. You also sweat more and get less cooling from it but it's probably good to train in it from time to time.
Stephen: I have a question I’d like you to answer…and I just subscribed hoping it’ll bribe you to answer!
Question is this: is there any benefit to ever training in HR zone 3 (in a 5 zone model)? In other words, is zone 3 MORE optimal than other zones for ANYTHING? From everything that I’ve read, Zone 2 is the most optimal for mitochondria, capillary growth, and strengthening the heart….better than any other zone. Zone 4 training is the most optimal to improve Lactate Threshold….better than all other zones. Zone 5 is optimal for VO2 max gains…better than any other zone. So why should I ever target zone 3 if it is sub optimal for EVERYTHING? Or is it? Thanks, and keep up the great content.
Zone 3 improves aerobic power (as opposed to aerobic endurance in Z2), blood circulation, and carbohydrate metabolism. In another video he advises training in every zone at different times and frequencies. I think it was this one ua-cam.com/video/mG8GIQ3sN1o/v-deo.html
Eh, brilliant content!
Hi Stephen. What's is your HR when you are relaxing / sitting on a couch ?
Now I have to try and figure out what I want my HR to be at stages of a 7.5 mile hike up a mountain with 4,400 ft of gain and the peak being 10,000 ft. I need to pace myself so I don't have to stop and rest on the way up. It will be easier to come down if I'm not spent when I get to the top. I feel a lot more exhausted with a HR of 150 at 9K feet than I do at sea level. For strength training I'm doing a different mountain every Wednesday as long as the weather stays mild enough.
I'm happy with my verity sense, but I have a cheststrap too (which I only use for HRV measurements).
Reason is I have like a hole on my chest where the strap doesn't sit right, so I would have to wear it rather on the upper part of my stomach, which restricts deep breathing.
Bicept HR sensor is so much more reliable for me. Tried multiple different chest straps over the years. They fail at the start and a lot of times the reading is all over the place during the run as well. However, I have to admit that chest straps used to work for me 15 years ago. Never figured out why I can’t get them to work for me anymore but I find the bicep strap more convenient anyway so I don’t bother anymore.
Chest traps deteriorate over time. The (material of the) sensors on it have a limited lifespan.
You need to replace them every couple of years (I replaced mine after I think 7 years).
But it can also be the battery is done or you didn't make your skin wet enough before putting it on.
@@bartb217 Seven years? You're lucky! I can barely get one year out of my Polar H10 straps before they start giving me weird readings. It's the only thing that annoys me about using a chest strap.
@@R.a.p.h.a.e.l.a Cleaning it after every session with water and drying it and every month with some soap. Replacing the battery every season and you will get lots of years out of it.
Yes, I use the polar verity sense, or wahoo tickr fit arm band, because a chest strap just doesn't work with my sports bra.
Thanks for the vid! is it possible to have a higer HR? im a 30Y M and when i push really really hard i can reach 192-193 and sustain it for a while, i can usually run talking at 165- it is very hard to stay in Z2 using the basic formula, i use Polar chest strap
Love your videos . No BS, data focused and practical.
Trivia: I’ve read that the reason why HR increases over time at steady pace is because of sweating more than we rehydrate, because of water is from the blood which makes the blood slightly thicker and our heart needs to work little harder to pump it around.
Hi Stephen, new subscriber and enjoy the mentality and explanation you provide 👍 though I would recommend you getting a better mic, it is sometime hard to hear your voice combined with the surrounding sounds. Great content and all the best 👍
Mic cost $200 😶
Tbh I think it sounds fine. Wonder does anyone else have trouble hearing 🤔
Guess I'm the one that needs new headphones 👍
Hi Stephen, what you will advise to be more important between a massage gun and HR chest as a “investment” for an average runner. Thanks for the videos, very helpful and motivating to keep grinding those trainings❤
Chest strap all day long
@@stephenscullion262 thank you 😊
Easy running and zone 2 HR is constantly talked about for improving. Would love to hear your thoughts on that. I tried maf zone 2 training for like 3 months and got slower lol
Yep!! 100% my story. I only got faster running faster.
Same. I'm adding speed back and I'm getting faster. It more of a balance between MAF and speed.
I feel like zone2 is not hard enough.. I am getting much better results now I aiming for my MAF heart rate, which is in the bottom half of my zone3 on WHOOP. I do think that eventually you need to do more speed work to get faster. I feel like for me, Zone2 and MAF training improve fat burning mechanics, build a good aerobic foundation and actually help in recovery instead of stressing my body. So it remains very important for easy runs.
You can’t get faster by just zone 2 training. The idea is that you do the majority ( about 80% ) of your mileage at zone 2 and then the rest of it at higher intensities.
You misunderstood the idea of zone 2 running
Love your videos. I have a Garmin HRM 9 but I get bad chaffing and only use it for easy runs and thresholds. I do use Vaseline but I think I need to replace the straps.
I use the Garmin HRM pro but it gives me a serious rash the chest area, seen many others also experienced the same…I also have the Wahoo TickR x2 and doesn’t do that.
It’s all good, but it’s quite imperative to know your max heart rate. It can easily differ up to 30bpm for similar performing athletes, of the same age. Once you know your max hr, you can set your watch to rather show % of max hr, instead of the actual bpm. Way easier then for instance, to keep within the zone you want to train in. Once the going gets tough, it gets way difficult to try do the math to work out the percentage whilst running. I get annoyed when people run with the fanciest watches, and when you ask them their max hr, they simply don’t know it. How to determine your max hr? Do a proper warm up, and then go break yourself on like a 3km run, gradually picking up the pace, until going all out. Way better and closer than some extrapolation or age math equation.
Generally during the bulk of marathon training I can’t get my heart rate up to the same levels during intervals as I can when in off season, any reasons why? Maybe excess fatigue from all the mileage?
Someone's heartrate went through the roof during edit 😂
Question stephen
What if the opposite occurs ..
U running and the heart rate is higher than usual at the same pace
( I recently had a long run Friday gone .. longer than usual , felt tired this morning .. muscle wise )
Hi Stephen, have you tried frontier X Heart Rate Chest Strap? I bought one some months ago, for 400 euros. Still undecided...
For my heart rate to go under 160 I’d have to run the 4 pace on the treadmill which feels like I’m wasting my time , however I can hold 165-175pm for over and hour with a 7 pace , does this mean I’m efficient ? Or is it dangerous to hold over 165 bpm for a long period of time ?
I like the fact that you are very data-driven athlete. As long as we have the technology to fine tune our training programs, I don't understand why some people still believe that they can achieve their objectives efficiently by going as hard as possible.
My POLAR H10 was dropping out on occasion so I just bought a new strap and now it does not do it any more so if it happens to you, replace the strap.
Future video idea - how to run in the hot weather
How to i train as a complete beginner to achieve 10 miles per week? I currently dont have much ~2km per week max. Im completely confused and overwhelmed as to how to plan a safe increase in mileage. Should i make my own plan starting with base buildujg or should i do rhis walk/run interval approach with the couch to 5k? How would either help me get to 10 miles per week? Help would greatly he appreciated 🙏
Hello, can i ask you about Heart rate training and pace or running power measure ?or both?
Christos Thessaloniki .
Yeah, wrist monitor is very inaccurate. I was running a warmup at about ten minute pace, and my heart rate was about 140-145. Then I ran 6x800 at 2:35 average with 1:30 rest, and I averaged about 158. I knew there was no way I wasn't in Zone 5 with how hard I felt I was working during the intervals. Definitely need a strap.
I have a tendancie to literally overthink everything! Now adays well for myself anyways i'm just like f*ck it and i just get out and run and for me it's as simple as that i have never trained HR or this and that and that's probally why i will never be on your level even if i lived for a million years 🤣 but i only train by feel now and i probally push myself more than the 80/20 rule but whatever works 4 ya aye man ;) anyways altho i just run when i want and just run by feel i have to say i still love watching your vids and all this technical stuff is really great it makes sense but because it sends my head west turning me nuts in the process and always complicating by overthinking i just run and always leave the good advice out 😂🤣 but that's just me and come on 2:08!!
at 1:15 I think the music should not be there right?
😞 no, I’ve tried to fix. Thanks so much for letting me know
That frightened the shit outta me 😂😂
Does heart rate go down in cold weather? I actually thought it goes up.
It goes down for me because my body isn't getting hot at all, from what I have noticed running in an overcast 30-45*F vs 50*F+ and sunny.
Mine goes down quite a bit (which is weird because you’d think the body warming you up would raise it, but just shows you how much harder it is to cool down)
Depends on how cold I think? -10 c my HR is lower but last week running in -30 I can tell you it was through the roof trying to keep me warm 😂
Tuff
This is how I imagine Asmongold if he had gone into sports.
I get my HR counting the beat with my two fingers on my left side of the neck for 15 seconds and quadrupling it.
Absolutely. Easy to do. Additionally, since I use a tiny pocket metronome, I can set it to a ballpark heart rate number and quickly compare my pulse to the metronome beats. Close enough!
Hrms are cheap though.
Also, heart rate can go up or down rapidly. I regularly go from 180bpm to 120 within a minute.
If you're a serious runner, spend the $50.
Question for everyone...what's your max HR and what's your marathon HR?
Max hr 195bpm, age 42.
@@diederiklegrange7248 ok and what do u run as your marathon HR?
@@jackwright3098 ah I don’t really know… just doing trails., so the inclines etc greatly influence the hr., however it is nice to have a look at the stats afterwards. I mean I can only talk for myself, but I am happy if I could maintain an average of 85-90%max hr, for a duration of say 4hrs. On the stats I can clearly see if I went out too fast (like us all, always..), by seeing the gradual drop in hr over the course of the race. Meaning the muscles got spent, so the hr dropped because of muscle fatigue. Not because the heart got tired of keeping up the high rate.
@@diederiklegrange7248 yeah I've got my 2nd marathon in April and I'm just sure I can hold 90%.
ahhh u want kill my ear
Running needs to adapt to power somehow, heart rate is too variable
Flagstaff 🫶🏾