I'm really good at sitting at my desk in zone 2. When grabbing a beer from the fridge I hit zone 3, so I do interval training for that (2 beer runs an hour), which maintains my fitness
Walk breaks aren't just a crutch, they're key to effective and enjoyable Z2 runs. Z2 is slow enough for most people that they will have to compromise their running form to go slow enough to maintain a low enough HR, if they don't take any breaks. With walk breaks, you can enjoy running with a natural and comfortable form, taking a break either whenever you feel a hint of getting out of breath, or according to a schedule. There's no need to leave the walk breaks behind as you get faster either. I've run a sub-3 h marathon with walk breaks and I don't think I could have done it without them.
@@MNP208 In that case, I would say 'enjoy your long run'. I don't sweat going as hard as I'm 'allowed' on my long runs, I just get the volume in the bank and know I'm going to give it everything in my workouts later in the week.
@MNP208 you're good then. According to this video, I should be in the high 120s to low 140s. 135 is right in the middle. I'm 33 and feel very comfortable running in the 160s for hours. That being said, it's definitely not zone 2 for me. It also depends how to calculate zone two. My garmin has me between 132 and 150 for zone 2. Some days I stay around 145-150 and some days I stay down in the 130s. It doesn't need to be too complicated. Just keep most runs easy and enjoy them 🤙
Riding a bicycle with low gearing availability (eg 50/34 or lower crankset and wide range cassette) for low zone training is a good way to stay at a low heartrate, stay cool in hot weather because of wind chill, and reduce knee injury with development of supportive muscle around the joint.
Great insights on running faster at a lower heart rate, Coach Parry! These tips are really helpful for maintaining efficiency and improving endurance. Thanks for sharing!
i only have seen improvements once i have started speed work, vo2max runs. i was running marathons with 6min/ km pace and i could maybe run 5:45half marathon and 5:30 10km. thats it. my fitness was good but my muscles were weak. now i run i a lot of intervals and other vo2max and my pace dramatically increased over a period of 1year. i now only do like 30percent easy runs and 70percent hard runs and recently i have achieved sub 20 5k and can easily run 4:40 half marathon.
@@colinbrander3402 i do work on my farm almost every day which i make around 15k steps, carry heavy loads and my avg heart rate is around 105(my max is 192) + i do some swimming and biking aswell which make up for that. i dont really see any benefits for amateurs doing most of the training easy if you want some results. pros can for example run 4:20/km as recovery, while i have to run 6:10 if i want a recovery. but as i mentioned above, i work daily in that recovery and sometimes in 2nd HR zone, so i dont see any benefit for me to run in z2 as extra :)
Overemphasis of zone 2 or easy runs is one of the ruts people can get stuck into when watching these youtube videos. Zone 2 is good for injury prevention, keeping up the muscle load, getting a slight aerobic stimuli and improving muscle endurance for longer runs. In terms of speed, having a lower heart rate at a certain pace will mostly be achieved by implementing speedy sessions. Take 2 people training for 3 months, the first one does lactate threshold runs for all of the period and the person doesn't get injured, the second person purely does zone 2, the most progression in these 3 months will be achieved by the one doing threshold runs. Even if the training time is significantly less for threshold that still holds. Zone 2 has its place but dont rely too much on it making that your every run, at least if you're keen to improve.
I’m one of those people. I used to be able to gut my way through distance runs (5k, 5 milers) in decent time without doing any zone 2 work. However, the 5 milers would be exhausting and took a while to recover from. So I tried doing zone 2 only training the past two years. Guess what? My times haven’t improved at all. They’ve stayed the same. Only difference is now 1.5 hours doesn’t seem as long of a run to me. Finding the balance between zone 2 and speed work is crucial.
@@gk7754 Isn't that 80-20 running is to have 80% zone 2 paired with 20% speed work ? Yes, if you do all speed work, you will improve quicker initially but you will likely to burn out and injure yourself. But if you do all zone 2 or even zone 3, you will likely to be stuck. You can check out the book "80-20 running", which outlined many researches on this topic. In summary of these researches, zone 2 is important but it's no replacement for high intensity work. Here is my notes from reading the book: What do the findings of the Salzburg study teach us? Two things: First, they teach us that high-intensity training is essential, but that a little goes a long way. The two groups that completely avoided the high-intensity zone experienced the least improvement. But the group that did the most high-intensity work improved less than the polarized group. The other key lesson of this study is that athletes generally get more out of time spent at low intensity than they get out of time spent at moderate intensity. Doing 80% of your running at low intensity wont' take you very far if you never run at high intensity.
@@lebogangmotaung5085 Its a good guideline and depends on goals, hence what you want. But recovery ability can improve thus allowing for more moderate or more intesive training, or period based intense training.
In my experience some runners love the high intensity-part of running/working out and also in my experience: they benefit from an emphasis on Z2 running stating the reasons you brought up: injury prevention and learning to enjoy low intensity workouts. The runners who love Z2 running and maybe enjoy low intensity workouts can definitely get stuck in Z2 and reach a plateau where they can't progress by adding lots of more Z2. This is where I would say your advice is applicable. I'm one of these
I have been jogging slowly and consistently for the past 3 years. There is no noticeable differences in my heart rate when i jog at the same slow consistent rate. The only difference is my HR at rest which is often below 60 and sometimes below 50.
I have been running for 10 years, races and all. However ive never did Zone 2 training. But started 2 weeks ago for the heck of it. I always end my run with some natural effort to speed up a bit, like the final mile in a 7 mile run. And it is insanely beneficial at least for me, i feel lighter on my feet. And something i noticed,is im not mentally burdened or bothered to start a run in say early morning.cuz i know im not going hard at it or Starting with a fartlek or HIIT. I know i could Run fast, zone two didn’t slow me down, it is giving me more assurance and confidence i love it. Oh im in my mid 40’s .
You said that a rapid pulse in the morning is a sign that there is an under-recovery. I would like to add that an unusually low pulse in the morning is also a sign of under-recovery. That is, any sharp deviation from the usual values of the pulse is a sign of under-recovery of the body.
It depends on the scenario and the long term goals. The person sticking to zone 2 can likely scale their running volume block to block more effectively. Maybe in a single training season that seems small. Over 3-5 you can build some insane efficiency, if the training plans have consistent progression. You should still sprinkle in some z5 work to get optimal
Am not a runner. But am trying to incorporate this type of training philosophy into my workout. Am a rock climbers and any advice you can put my way would be great. Better still would be videos on how to use this training philosophy in other sports which are not predominantly aerobic based. Great content and very well explained. 10 out 10
Did Lindsey say 6.5-7.5 out of 10 on the RPE scale? Because on a 1-10 scale that is like a threshold effort for me. I'd say for me Zone 2 corresponds to 3-4 on a 1-10 scale.
Excellent info, thank you! One suggestion though which has nothing to do with running... lay off using the whoosh sound effects on the cuts and info text ;) Thanks again, just prepping for my first marathon at 39 years old... Subscribed! :)
This is Dr. Phil Maffetone’s method called Maximum Aerobic Fitness (MAF). He said this same thing years ago doing HR experiments with Ironman Mark Allen. His method is 180 minus your age as the max aerobic HR (basic).
@TomSM5 -- You are right to some degree on that easy running you have below but you have to remember, many in the world are *not* trying to get faster & faster over time; easy runs will maintain your health over time. Start the higher paced stuff and the odds of getting hurt go way up. We *all,* PROs included, get hurt...
Glad to see someone mention perceived exertion. People tend to act like I'm crazy for not tracking my heart rate as if you can't be in tune with your own body. It took a long time, but I know pretty precisely how hard I can push for how long by feel. Getting into the weeds with metrics can be helpful, but also distracting
How are carbohydrates an inefficient fuel for our body to burn? Carbohydrates are the preferred energy source and fat is the less efficient energy source to mobilize… where do I have this wrong?
Because you have to continually consume more carbohydrates whereas we have tons of fat stores. The point is to increase the efficiency of the oxidative metabolic pathway, which converts fat stores into ATP rather than relying on carbohydrates that are used in the glycolic metabolic pathway. They both do the same thing ultimately, convert available materials into ATP. Just so happens that oxidative metabolic pathway has a massive storage capacity built in, and through aerobic capacity building you improve your mitochondria’s ability to produce ATP. This is grossly oversimplified, and there is 100% a good reason to continue fueling with carbohydrates, but that’s the gist of it.
because you simply have it wrong. using fat for fuel are way more efficient than carbohydrates. in 1 gram of fat you have 9 calories, wile theres only 4 in carbohydrates
carbohydrates are used preferentially when in excess because they are damaging, your body wants them out of the circulation and into tissue as fast as possible
Start gradually and make your core region as strong n flexible as you can and took rest after every 3 days of training to rebuild your muscles … With legs your core and neck must be strong and flexible enough for long runs… Everything is basics until you r going to compete in Olympics .. there ofcourse you need dedicated coach otherwise follow above steps you can do marathon easily within 6 months
I maintain 138-152 heart rate (My avg heart rate at threshold pace is 170) and I can run 5:50/km. I recently started to train myself on these easy runs with zone 2 heart rate range. It is frustratingly slow pace man but I am going to do this, because I realized since I started running, frustrating part are actually the crucial ones. I had managed to go to 4:50 min/km from 6:54 mins/km in 2.5 months, but now I want to dial back because I know I can run faster in an egoic sense but I want to run fast with less effort as well hence I have started to train myself for running more and running fast with less load on the heart. But I do one thing, let say I run 1 hour or 1 h our 15 mins in easy pace, once my session goal is achieved, in the cool down time of 15 min I would run fast then slow down, then run fast and then slow down. Just want my legs and body to remember how they used to coordinate with each other to run fast lol. Let's see where I land in next few month.
How often do you have to test your threshold heart rate? If I'm understanding the concept behind it correctly, it should further as your fitness improves. I can only train 3-4 days a week and it would suck to spend a day monthly doing all out 30-40 mins runs just to update my threshold heart rate. Because of this I opted to use heart rate reserve formula for now because the max heart rate doesn't move around that much especially in a span of a year or two. If someone could show me how often threshold heart rate changes then I might consider it if it doesn't really change much
I've been running in Zone 2 HR for about six months, the main achievement I've made is overcoming frustration. The effort for fast pace is the same, the HR goes up. I guess a comprehensive personal program developed by a professional is what is needed.
That's what the people selling training plans would like you to believe, but you should be able to make progress following the principles of a general plan that you can get for free. Of course your HR goes up when you run fast. It always will, in spite of the graphic for this video which seemed to promise fast running at 119bpm. That's bogus. In the video there are references to running faster - not fast - at the same HR - but how much? A completely untrained newbie might see pretty significant improvement in a year, but if you've been running a long time the change will likely be small. If you already have good aerobic fitness, speed is going to come from threshold and VO2 max work, but maintaining a solid base of Zone 2 miles is important.
Can I suggest Matt Fitgeralds book titled "80/20 Running". It's a quick read and even has some basic programs you can follow. Good book to understand the polarized training of running 80% of total time a week at low effort easy pace, and 20% hard. The 80% easy allows you to build a wide base and also allows you to give 100% effort during the hard days.
A lot of these videos are for people who are already training. I watched another video that said initially your HR will be high no matter what. They said your goal should be to start from Z4 and slowly get to Z2 with consistent training. That was the only method that worked for me. I think what happens is that you need that initial muscle foundation. It may not happen with easy runs for newbies
No pro runners do this. It's baloney. Makes sense just theoretically enough to think it would work. If you keep running slow, you get very good at running slow. Watch the elite training videos. They're ripping the workouts.
The speed at low HR comes up if you do them for longer. A good hike is also great as the body doesn't really care how you spend the energy. For that training, it only really matters that you don't use too many carbs.
What do you think of "rucking" for strength training the legs, between runs? I have a weighted vest (20 pounds) that I walk with 2-4 times per week, about 5 miles per session.
@@OOOOO0KKKKKKKK ..so the average over the 30-40 mins, even if its 5min run + 25min walk, is still a good starting point for heart rate? Serious question
@@lemonaid1796 NICE! Remember everyone started just like you. Don't get discouraged just because you can't run long distances, that will come with time. Some days you will be able to run 3 minutes, someday you will be able to run for 5 and so on. Also, remember to have a good amount of protein in your diet.
this completely true, I've been running in zone 2 for 2 months and theres a noticeable change in my HR. I used to need to stop every 1-2 mins for my hr to go back down under 150 during my runs. Now, I can run 10km at a steady hr of 142-145 without stopping.
I've always been weirded out by the advice of being able to talk. I get good classification in cooper's test for my age group but I have never ever ran at pace where I can talk to someone. I've jogged at the edge of being able to talk, or more like I have jogged breathing through nose, but comfortably talking like that is out of question. Maybe I have too high standards for what I regard being able to talk.
been running over a decade but recently discovered zones back in february 2024. my first attempts at staying in zone 2 resulted in 17 min miles. but now in november, i can run 11 minute miles in zone 2. thing is, seems like i'm stuck here. i know this is a years process, just not sure how to improve. at this point, i'm just monitoring my heart rate. if there ever comes a time where it's 140 for all eight miles instead of the current 145, i'll know i can speed it up.
how come running cadence was not mentioned. I found that some other suggest running needs to happen at minimum 160spm = more time in the air = lessor groundtime. When you float more the running becomes much much easier, scale from 160spm to 170 - 180 - 200 spm. Now you are running effeciently ..
I find this difficult with the asthma I have haha, since running again thought i've definitely brought it down a lot! Used to be 180-190bpm now 150-165bpm but when I push more it does go up
Most Pro runners I watch they go very easy 80% and really hard 20% and it works. If you do 20x400m at 95% and go two days very easy that is fine then 10x1000m at 95% then go two days easy you will see marvels. Only zone 2 is bullshit
I think under 120 bpm is bs too, but most pros aren’t going 95% in workouts. If you’ve seen NAU workouts on flotrack, even when they aren’t about to race, you can hear their coach tell them not to push too hard and try to hit the pace. If your body is conststly focused on not getting destroyed by a workout that you are physically capable of doing, but just barely, you won’t see crazy fitness gains. Saying this as someone who went from a guy who couldn’t run an 800 without stopping to a 4:29 full miler in two years
@@Sutwang Congrats for your 4:29 in mile. I am not sure you could break 5:00 with Zone 2 only. 95% needs to mean until you feel like throwing up lactic acid from your stomach or little headache. Some runners throw up for real or got dizzy but that is ok.
Yeah, I've only gotten slower after training slow for a full marathon. According to my age, I'm supposed to be below 135 in zone 2. That means walking with little bits of jogging in between. My legs now feel like lead and I struggle to run fast.
All these zone 2 80/20 at around 70 % have sense if you run at least 100 km for week or if you are back after a break/hard race...otherwise you get stuck there forever
Did my first 10km race, got 1h 2minutes and felt like I had energy for 3 more km with the pace I was at, I need to learn to push myself. Got my next race September! Will be incorporating this into my training. How often would you recommend doing this?
75 to 85% is about 135 to 153 bpm for me. I am currently doing easy runs at around 155 to 160, which feels right to me. Hard runs are around 175 to 180 for up to 30 minutes. (Well... more plans than anything. I've only been running for one month now) Before I had a watch, I only ran one time. Later, I checked my heart rate for the same run and found out that I had been running at around 180 for an hour. My oxygen economy seems to be pretty good, though, as I ran with a friend, and she told me that I was talking so much that she was questioning if I was even breathing. But yeah. That was a 180run. I can do the same, one month later, at 155-160 with basically no easy run lol
I chart a metric I created for heart efficiency which is average feet per heartbeat. =(5280 ft/mile)/((min/mile)*(avgHR in beats/min)). For the same type of run ex Base Run it will increase as you become more efficient. Generally it will be higher for shorter more intense runs but will improve over time for the same types of runs. I have seen a 18% improvement over 4 months. Does anyone else use this metric or another one?
This might sound really weird, but I'm struggling to get my HR up. I've been running for nearly a year now and got my 5k time down from 31 minutes to 24, and my best 10k time is about 55 minutes. When I finish any of these races I am absolutely gassed, but my HR tops out at only about 150 and with an average of about 145. People at my local club have said that I should be pushing way harder if my average HR stays that low. But the thing is , I just really feel like I can't. Like I'm giving it my all that I know I can sustain. Yes I know that I could theoretically run faster at say the 2k mark, but I know there's no way I'm making it to the end, or sustaining that pace if I were to get my HR up to 180 odd. I feel like I've got a lot of potential that I'm struggling to unlock. For example my watch is telling me that I should be able to do a 22 minute 5k!? Do I basically need to stop being a pussy and just give it my all? Or do I need a slower approach to train my heart to be able to beat at high levels for a prolonged period of time? Because I'm telling you now, if I started a 5k run at 22 minute pace from the start, I'd be dead by km 3 and have to stop!
i wondered why if i use watch to monitor hr, it shows high hr between zone 4- 5 but using perceive rate scale, i still can talk and not completely out of breath.Why is it?
The "talk test" still does not answer the little big problem i have. My zone 2 is at a heart rate of 135 - 145, which i cannot get running, simply because walking as fast as I can i get to max 125 bmp, and if I run as slow as my heart skyrockets to a minimum of 155 . Wtf? am i the only one?
I assure you that plenty of people are in that boat with you. When I tried running at an easy level (RPE as he mentioned), I could continue at that pace for an hour without fatiguing at all. The problem was that my heart rate was in the 150’s which is way higher than my max zone 2 level of 123. I decided to just stick with that and I feel good. That being said, I have not seen the improvement mentioned in these videos. I am considering starting with true zone 2 sessions even if they are predominantly walking in the hopes that I can run at the 123bpm in a couple of months. It seems unnatural to me, but I have zero expertise so I will listen to those who do. I will need at least 1 tempo run day per week for my mindset though.
How do I run SLOWER with a lower heart rate??? I am overcoming ITBS and low speed running is the biggest trigger of it. I have succesfully worked at increasing cadence (arm swing leading cadence), but even with that, it's so much more stressful to me to run slow! I just want to go for the kind of slow plod I see everyone else going on :D:D:D:D
As a 56 year old runner (for about 16 years) I have a hard time keeping my HR in the 140s. I've been doing the walk break thing for a long time. Doing my first full marathon about five years ago has only made me a slower runner. When I did half-marathons, I ran faster. My heart just seems to like pumping in the 150's. 🤷♀
When doing the heart rate threshold test you were talking about, is it better to try and run at a pace you can maintain for 30m, or run as hard and fast as you can and walk when needed? Im very out of shape and just getting started so I dont think I can run hard for 30m straight.
The way I first identified my threshold was to run as hard as I could until I couldn't take it, annotate my HR, let it drop about 10-15 beats, and continue. You'll notice your max quickly from there and it won't take you the full 30 minutes.
I've been watching the channel for a while and love a lot of the information and content, but I have to say that I'm getting worried about Brad's weight. I hope he gets through whatever he's going through.
The best knowledge is to know how to run slow, or better yet, while at rest, while one is having a super fast heart rate, like a thousand beats per minute.
My channel is dedicated for busy men to get amazinf and fast results using breath work . So I would suggest while running two deep breaths in for 2 steps and double or triple the exhale so 4 to 6 steps exhale ,
The 1,000th video repeating the same stuff. Train more, we get it. Is there some form pointers or stuff to help run more efficiently at speed that would be more useful than hearing the same zone 2 stuff over and over again?
I know a really good hs recruit (commited as a junior and won new balance in something [i think] and my school and hers went to xc camp together and we all thought her and her 4 time repeat state champion team was super annoying because the high schoolers kept singing let it go during runs.
I served after 2000, light infantry. We only sang in company or higher runs. Other than that, we ran about 4-5 miles every other day… gft or road march on the other days. We weren’t doing a easy pace either but ones that few always falls out to remedial pt in the afternoon ( avg 8 or under). If our sergeant major ran with us as a platoon and you fall out… that day you will run excess of 10 miles.
Love the explanation in the intro. I have been trying to implement it. But I didn't hear in the presentation how quickly this implementation will take effect?
My advice would be to do some less strenuous runs beforehand. The FTP test (the hard run they're talking about) is supposed to be HARD. I would NEVER attempt it before I'm comfortable running for about an hour and already have a basic grasp of what my body can take in a run.
You are correct. I think he’s talking about your max heart rate. What he’s saying is that if you exercise regularly you won’t lose your high max heart rate as quickly when you age.
Is this possibly another attempt to discredit the important performance functions of carbs? Sure Lipids are valuable, so are amino acids. Is it important to maximize aerobic energy system development so you can delay or slow the contribution of glycogen? Absolutely. Coach P must have simply made a word choice error. From consumption, digestion, to allocation carbs are the most efficient (fastest acting) energy source we have. Fats are certainly more energy dense, and even the leanest of athletes have enough stored (fat) calories to complete 7-8 marathons. But, in order to tap into that fat efficiently you gotta have carbs on-board.... fats burn in a carbohydrate flame, so they sound pretty efficient to me. Balance grasshopper, Balance. 😁
Your liver makes carbohydrates, so consumption isn't that important. While not published yet, it seems 20g / hour of carbs at intense exercise levels is enough (I'm talking Kipchoge levels here), which suggests more of a hormonal effect as from a fueling standpoint you'd need more like 120g / h. Us beginners never really need carbs.
@@defeqel6537 I can only assume you are referring to gluconeogensis? Scavenging amino acids for energy purposes is NOT ideal for optimizing performance. Becoming weak because of reduced carb and total calorie consumption is a horrible idea. But you do you.
I mean... you're still burning carbs at even a resting heart rate. It's a matter of the carb/fat ratio. The easier the workout, the lower the carb burn
1)Try not to die please 👼⛔. 2) Threshold HR is not the maximal HR 3) He said: As hard as you can FOR 30-40mins (after warming up). So you need some basic experience to do this. Anyway the average will level it out. Starting too hard and you will not be able to hold the pace. The average of test duration is Threshold HR. Repeat if you feel it was not your maximum effort after sufficient rest (plus 2-3 a year to correct the numbers). 4) wish me luck. I am out there testing for the first time 😂
Bro, running 30-40 mins as hard as you can to get your threshold heart rate ?? Was that slip of tongue, if not, can you correct this information to read 3-4 mins? Thank you sir. Great video otherwise
Im not a new runner been at for it 20yrs. I find running zone 2 abit fast sorts out my biomachanics. If I run it slow I get more knee pain due to sloppy form. I see lots of other people getting sloppy in zone 2, its too comfortable. Track drills and strides would help shake some of that off, I mean do those as part of the run. Especally the drills maybe when you need to walk your heart rate down.
To clear up a bit of misinformation in the introduction: It is certainly true that one's supplies of fats are greater than one's supplies of glycogen ("carbohydrates" in your words); but absolutely incorrect that fats are a "more efficient" fuel source. Run out of glycogen late in a marathon -> much higher % fuel from fat -> pace slows because of lower efficiency.
Fats are a more efficient fuel source in absolute terms, as each gram of fat contains 8-9 calories compared to the 4 calories in a gram of carbohydrate. As you say, the process of burning fats however is indeed less efficient than burning CHO, hence hitting the wall or bonking when glycogen depleted as fats can’t be metabolised at the same rate as CHO, so we have to slow down.
@@Lemond75 Totally agree with you on both points. The only place I would perhaps differ is in choice of word "efficient" regarding the higher caloric content of fat. High fat foods are certainly more calorically dense but, in a discussion about foods as fuel for running, your point about "burning fats however is indeed less efficient than burning CHO" is the pertinent fact. Unless we're lost in the wilderness and starving, finding and consuming the most calorically dense food is of no importance - thus this video's introduction is misleading.
I think what they mean is you get more calories per gram from fats, and also, burning fats is "clean", as in not including lactate, which glycolysis always does. The reason you slow down once the glycogen reserves are depleted is not that fats are less efficient but that beta-oxidation cannot run without some help from breaking down glucose, thus the fat metabolism itself slows down. Fat metabolism takes quite long to kick in in any meaningful way, but if the glucose supply remains sufficient, it can ramp up to cover something like 90% of the muscle`s energy needs. Hence why in the long runs, you need to start slow so you can finish fast.
It wasn't worded the best. You're not supposed to run as hard as you can for 30-40 minutes; you're supposed to try to keep your heart rate as high as you can sustain for 30-40 minutes. It's called the FTP test; it's really common in biking.
Enough of how to run with low hearth rate. Much talk zero answers. Since starting this low heart rate training my fitness has decreased at a scary rate. Now I firmly believe in the need of proper training load to improve fitness, and stop walking.
Try this instead. With Polar Beats on your phone. For half an hour on a treadmill find a pace that will keep you just below the red zone AT THE END of the half an hour. In the last minute. Over time your body gets lazy. When it does, on minute 29, crank it up to the next speed. If it stays below the red, at the next session, crank it up on minute 24 FOR ONE MINUTE, then back down to the lower speed, then up again on minute 29. Then on minute 19, 14, 9 and 4. Like a square wave. Then you do the square wave for 2 minutes, 3 minutes, 4 minutes until you can do the whole 30 minutes at the faster speed. If your heart rate goes into the red. Repeat the session until it doesn't.
I am really sorry to anybody who will feel offended by this. And really appreciate the "olympic" perspective, but the truth is as follows: Nobody cares, common people are not olympians, I'm running because it feels good, not for any metrics. Actually, I feel the best when I have no idea about my average mins/km or heart rate or VO2 or zones or bla bla bla. My most enjoyable moments are those when I run with no device and no measurement and just go for a run or a jog or so on. I am quite certain that anyone involved in competitive running already knows the matters in the video and I am also certain that for everybody else they should not matter. People should run as long as they feel good and that's it. That feel good limit at first will be at ~400m and will increase over time. We should all stop doing things for "achievements" and do them for enjoyment.
Well I’m a master of running slow with extremely high heart rate
welcome to the club
😂😂😂😂😂😂😂
me too. it's a talent
That just cracked me up.
Someone needs to carry that torch too haha
I'm really good at sitting at my desk in zone 2. When grabbing a beer from the fridge I hit zone 3, so I do interval training for that (2 beer runs an hour), which maintains my fitness
Even round is a form.....
My friend used to say he got his exercise from going back and forth from his table and the buffet line. 😊
You’re making jokes yet you’re here looking for help. Insecure much?
you forgot those toilet breaks
more bear
more fridge tour
more bathroom breaks
worst part of it that u think it’s funny 😂
Walk breaks aren't just a crutch, they're key to effective and enjoyable Z2 runs. Z2 is slow enough for most people that they will have to compromise their running form to go slow enough to maintain a low enough HR, if they don't take any breaks. With walk breaks, you can enjoy running with a natural and comfortable form, taking a break either whenever you feel a hint of getting out of breath, or according to a schedule. There's no need to leave the walk breaks behind as you get faster either. I've run a sub-3 h marathon with walk breaks and I don't think I could have done it without them.
But what if your HR is in the 140's (age 56) and you aren't out of breath and you're feeling comfortable?
@@MNP208 In that case, I would say 'enjoy your long run'. I don't sweat going as hard as I'm 'allowed' on my long runs, I just get the volume in the bank and know I'm going to give it everything in my workouts later in the week.
@MNP208 you're good then. According to this video, I should be in the high 120s to low 140s. 135 is right in the middle.
I'm 33 and feel very comfortable running in the 160s for hours.
That being said, it's definitely not zone 2 for me.
It also depends how to calculate zone two. My garmin has me between 132 and 150 for zone 2. Some days I stay around 145-150 and some days I stay down in the 130s. It doesn't need to be too complicated. Just keep most runs easy and enjoy them 🤙
Bingo. This is what I do. I will take walk breaks every 10 mins of 100-200 yds.
Riding a bicycle with low gearing availability (eg 50/34 or lower crankset and wide range cassette) for low zone training is a good way to stay at a low heartrate, stay cool in hot weather because of wind chill, and reduce knee injury with development of supportive muscle around the joint.
This is probably the best and most succinct summary of the core running principles Ive ever seen. Thanks!
Great insights on running faster at a lower heart rate, Coach Parry! These tips are really helpful for maintaining efficiency and improving endurance. Thanks for sharing!
i only have seen improvements once i have started speed work, vo2max runs. i was running marathons with 6min/ km pace and i could maybe run 5:45half marathon and 5:30 10km. thats it. my fitness was good but my muscles were weak. now i run i a lot of intervals and other vo2max and my pace dramatically increased over a period of 1year. i now only do like 30percent easy runs and 70percent hard runs and recently i have achieved sub 20 5k and can easily run 4:40 half marathon.
I completely agree about speed work, but you should maintain about 80% easy.
4:40 half marathon, amazing result 😉
@@colinbrander3402 i do work on my farm almost every day which i make around 15k steps, carry heavy loads and my avg heart rate is around 105(my max is 192) + i do some swimming and biking aswell which make up for that. i dont really see any benefits for amateurs doing most of the training easy if you want some results. pros can for example run 4:20/km as recovery, while i have to run 6:10 if i want a recovery. but as i mentioned above, i work daily in that recovery and sometimes in 2nd HR zone, so i dont see any benefit for me to run in z2 as extra :)
@@Gelaarsderat Lol ikr😂
@@colinbrander3402 yea sounds like setting yourself up for a future injury
Incredible. Nicely done. Thanks so much for sharing all this.
Overemphasis of zone 2 or easy runs is one of the ruts people can get stuck into when watching these youtube videos. Zone 2 is good for injury prevention, keeping up the muscle load, getting a slight aerobic stimuli and improving muscle endurance for longer runs. In terms of speed, having a lower heart rate at a certain pace will mostly be achieved by implementing speedy sessions. Take 2 people training for 3 months, the first one does lactate threshold runs for all of the period and the person doesn't get injured, the second person purely does zone 2, the most progression in these 3 months will be achieved by the one doing threshold runs. Even if the training time is significantly less for threshold that still holds. Zone 2 has its place but dont rely too much on it making that your every run, at least if you're keen to improve.
I’m one of those people. I used to be able to gut my way through distance runs (5k, 5 milers) in decent time without doing any zone 2 work. However, the 5 milers would be exhausting and took a while to recover from. So I tried doing zone 2 only training the past two years. Guess what? My times haven’t improved at all. They’ve stayed the same. Only difference is now 1.5 hours doesn’t seem as long of a run to me.
Finding the balance between zone 2 and speed work is crucial.
@@gk7754 Isn't that 80-20 running is to have 80% zone 2 paired with 20% speed work ? Yes, if you do all speed work, you will improve quicker initially but you will likely to burn out and injure yourself. But if you do all zone 2 or even zone 3, you will likely to be stuck. You can check out the book "80-20 running", which outlined many researches on this topic. In summary of these researches, zone 2 is important but it's no replacement for high intensity work.
Here is my notes from reading the book:
What do the findings of the Salzburg study teach us?
Two things: First, they teach us that high-intensity training is essential, but that a little goes a long way. The two groups that completely avoided the high-intensity zone experienced the least improvement. But the group that did the most high-intensity work improved less than the polarized group.
The other key lesson of this study is that athletes generally get more out of time spent at low intensity than they get out of time spent at moderate intensity.
Doing 80% of your running at low intensity wont' take you very far if you never run at high intensity.
In most of Coach Party's videos, he emphasis that only 80% of your runs should be easy, the rest should compromise of speed work etc.
@@lebogangmotaung5085 Its a good guideline and depends on goals, hence what you want. But recovery ability can improve thus allowing for more moderate or more intesive training, or period based intense training.
In my experience some runners love the high intensity-part of running/working out and also in my experience: they benefit from an emphasis on Z2 running stating the reasons you brought up: injury prevention and learning to enjoy low intensity workouts.
The runners who love Z2 running and maybe enjoy low intensity workouts can definitely get stuck in Z2 and reach a plateau where they can't progress by adding lots of more Z2. This is where I would say your advice is applicable. I'm one of these
I have been jogging slowly and consistently for the past 3 years. There is no noticeable differences in my heart rate when i jog at the same slow consistent rate. The only difference is my HR at rest which is often below 60 and sometimes below 50.
I have been running for 10 years, races and all. However ive never did Zone 2 training. But started 2 weeks ago for the heck of it. I always end my run with some natural effort to speed up a bit, like the final mile in a 7 mile run. And it is insanely beneficial at least for me, i feel lighter on my feet. And something i noticed,is im not mentally burdened or bothered to start a run in say early morning.cuz i know im not going hard at it or Starting with a fartlek or HIIT. I know i could Run fast, zone two didn’t slow me down, it is giving me more assurance and confidence i love it. Oh im in my mid 40’s .
You said that a rapid pulse in the morning is a sign that there is an under-recovery. I would like to add that an unusually low pulse in the morning is also a sign of under-recovery. That is, any sharp deviation from the usual values of the pulse is a sign of under-recovery of the body.
I appreciate how you discount age in your calculations.
It depends on the scenario and the long term goals. The person sticking to zone 2 can likely scale their running volume block to block more effectively. Maybe in a single training season that seems small. Over 3-5 you can build some insane efficiency, if the training plans have consistent progression. You should still sprinkle in some z5 work to get optimal
Am not a runner. But am trying to incorporate this type of training philosophy into my workout. Am a rock climbers and any advice you can put my way would be great. Better still would be videos on how to use this training philosophy in other sports which are not predominantly aerobic based. Great content and very well explained.
10 out 10
Is easy running rpe really 6.5-7.5 out of 10 for most people? It's 2-4 for me as a range from recovery to Upper Zone 2
That's what I think! A 3/10 has me in the middle of Z2. A 7/10 would be about 5K pace.
Did Lindsey say 6.5-7.5 out of 10 on the RPE scale? Because on a 1-10 scale that is like a threshold effort for me. I'd say for me Zone 2 corresponds to 3-4 on a 1-10 scale.
Get out and ran 30-40 minutes 😅😂😂😂😂 I died after 10 minutes!
LOOOL same
Excellent info, thank you!
One suggestion though which has nothing to do with running... lay off using the whoosh sound effects on the cuts and info text ;)
Thanks again, just prepping for my first marathon at 39 years old... Subscribed! :)
Answer at 6:45
This is Dr. Phil Maffetone’s method called Maximum Aerobic Fitness (MAF). He said this same thing years ago doing HR experiments with Ironman Mark Allen. His method is 180 minus your age as the max aerobic HR (basic).
@TomSM5 -- You are right to some degree on that easy running you have below but you have to remember, many in the world are *not* trying to get faster & faster over time; easy runs will maintain your health over time. Start the higher paced stuff and the odds of getting hurt go way up. We *all,* PROs included, get hurt...
Glad to see someone mention perceived exertion. People tend to act like I'm crazy for not tracking my heart rate as if you can't be in tune with your own body. It took a long time, but I know pretty precisely how hard I can push for how long by feel. Getting into the weeds with metrics can be helpful, but also distracting
How are carbohydrates an inefficient fuel for our body to burn? Carbohydrates are the preferred energy source and fat is the less efficient energy source to mobilize… where do I have this wrong?
Because you have to continually consume more carbohydrates whereas we have tons of fat stores. The point is to increase the efficiency of the oxidative metabolic pathway, which converts fat stores into ATP rather than relying on carbohydrates that are used in the glycolic metabolic pathway. They both do the same thing ultimately, convert available materials into ATP. Just so happens that oxidative metabolic pathway has a massive storage capacity built in, and through aerobic capacity building you improve your mitochondria’s ability to produce ATP. This is grossly oversimplified, and there is 100% a good reason to continue fueling with carbohydrates, but that’s the gist of it.
because you simply have it wrong. using fat for fuel are way more efficient than carbohydrates. in 1 gram of fat you have 9 calories, wile theres only 4 in carbohydrates
carbohydrates are used preferentially when in excess because they are damaging, your body wants them out of the circulation and into tissue as fast as possible
@@defeqel6537 I've never heard of carbohydrates being damaging.....
@@goldeneagle256 Energy storage is not the same as efficiency and availability to use that energy source.
Start gradually and make your core region as strong n flexible as you can and took rest after every 3 days of training to rebuild your muscles …
With legs your core and neck must be strong and flexible enough for long runs…
Everything is basics until you r going to compete in Olympics .. there ofcourse you need dedicated coach otherwise follow above steps you can do marathon easily within 6 months
I maintain 138-152 heart rate (My avg heart rate at threshold pace is 170) and I can run 5:50/km.
I recently started to train myself on these easy runs with zone 2 heart rate range.
It is frustratingly slow pace man but I am going to do this, because I realized since I started running, frustrating part are actually the crucial ones.
I had managed to go to 4:50 min/km from 6:54 mins/km in 2.5 months, but now I want to dial back because I know I can run faster in an egoic sense but I want to run fast with less effort as well hence I have started to train myself for running more and running fast with less load on the heart.
But I do one thing, let say I run 1 hour or 1 h our 15 mins in easy pace, once my session goal is achieved, in the cool down time of 15 min I would run fast then slow down, then run fast and then slow down. Just want my legs and body to remember how they used to coordinate with each other to run fast lol.
Let's see where I land in next few month.
How often do you have to test your threshold heart rate? If I'm understanding the concept behind it correctly, it should further as your fitness improves. I can only train 3-4 days a week and it would suck to spend a day monthly doing all out 30-40 mins runs just to update my threshold heart rate. Because of this I opted to use heart rate reserve formula for now because the max heart rate doesn't move around that much especially in a span of a year or two. If someone could show me how often threshold heart rate changes then I might consider it if it doesn't really change much
I've been running in Zone 2 HR for about six months, the main achievement I've made is overcoming frustration. The effort for fast pace is the same, the HR goes up. I guess a comprehensive personal program developed by a professional is what is needed.
That's what the people selling training plans would like you to believe, but you should be able to make progress following the principles of a general plan that you can get for free. Of course your HR goes up when you run fast. It always will, in spite of the graphic for this video which seemed to promise fast running at 119bpm. That's bogus. In the video there are references to running faster - not fast - at the same HR - but how much? A completely untrained newbie might see pretty significant improvement in a year, but if you've been running a long time the change will likely be small. If you already have good aerobic fitness, speed is going to come from threshold and VO2 max work, but maintaining a solid base of Zone 2 miles is important.
Can I suggest Matt Fitgeralds book titled "80/20 Running". It's a quick read and even has some basic programs you can follow. Good book to understand the polarized training of running 80% of total time a week at low effort easy pace, and 20% hard. The 80% easy allows you to build a wide base and also allows you to give 100% effort during the hard days.
A lot of these videos are for people who are already training. I watched another video that said initially your HR will be high no matter what. They said your goal should be to start from Z4 and slowly get to Z2 with consistent training. That was the only method that worked for me.
I think what happens is that you need that initial muscle foundation. It may not happen with easy runs for newbies
@@kjhljhlkhjlkjlkI totally agree, I felt it as I recently started running seriously
No pro runners do this. It's baloney. Makes sense just theoretically enough to think it would work. If you keep running slow, you get very good at running slow. Watch the elite training videos. They're ripping the workouts.
Ran 10km race today, 38:11. 180bpm. 135bpm HR For easy runs, I’d be walking.
Probably not walking, but I just did some math and thus 75 to 80% is exactly my zone 1, instead of Z2, based on max heart hate achieved.
The speed at low HR comes up if you do them for longer. A good hike is also great as the body doesn't really care how you spend the energy. For that training, it only really matters that you don't use too many carbs.
180 bpm average?
@@JohnnischDow It's a race so quite normal ,considering you are pushing to your limits while racing and his time is good so .
@@pipinggpipingg1487 did the 30mins test myself two days ago. Avg: 177. I didn't expect it to be that high...
Training to body to use fat for fuel instead of carbohydrates through developing the aerobic base was originated by maffetone right?
What do you think of "rucking" for strength training the legs, between runs? I have a weighted vest (20 pounds) that I walk with 2-4 times per week, about 5 miles per session.
Run 30-40 minutes as hard as you can 😂 i can run max 5 minutes and survive
yea but you still can walk 25 minutes
@@OOOOO0KKKKKKKK ..so the average over the 30-40 mins, even if its 5min run + 25min walk, is still a good starting point for heart rate? Serious question
@@lemonaid1796 yes, why wouldn't it be. You compound volume by moving, doesn't matter if it's walking.
@@OOOOO0KKKKKKKK ..innnnterestinnng 🤔... thx!!... am new to this gig.
@@lemonaid1796 NICE! Remember everyone started just like you. Don't get discouraged just because you can't run long distances, that will come with time. Some days you will be able to run 3 minutes, someday you will be able to run for 5 and so on. Also, remember to have a good amount of protein in your diet.
this completely true, I've been running in zone 2 for 2 months and theres a noticeable change in my HR. I used to need to stop every 1-2 mins for my hr to go back down under 150 during my runs. Now, I can run 10km at a steady hr of 142-145 without stopping.
Thats amazing! Congrats!
I've always been weirded out by the advice of being able to talk. I get good classification in cooper's test for my age group but I have never ever ran at pace where I can talk to someone. I've jogged at the edge of being able to talk, or more like I have jogged breathing through nose, but comfortably talking like that is out of question. Maybe I have too high standards for what I regard being able to talk.
been running over a decade but recently discovered zones back in february 2024. my first attempts at staying in zone 2 resulted in 17 min miles. but now in november, i can run 11 minute miles in zone 2. thing is, seems like i'm stuck here. i know this is a years process, just not sure how to improve. at this point, i'm just monitoring my heart rate. if there ever comes a time where it's 140 for all eight miles instead of the current 145, i'll know i can speed it up.
how come running cadence was not mentioned.
I found that some other suggest running needs to happen at minimum 160spm = more time in the air = lessor groundtime.
When you float more the running becomes much much easier, scale from 160spm to 170 - 180 - 200 spm. Now you are running effeciently ..
Hello, can we add normal weight lifting in gym in cross training?
Hybrid training - functional strength training along with plyometric circuits and running - has worked wonders for me.
I find this difficult with the asthma I have haha, since running again thought i've definitely brought it down a lot! Used to be 180-190bpm now 150-165bpm but when I push more it does go up
I’m pretty much instantly shoot up to zone 4 while jogging :/ avg only around 6.5mph
Same
Thank You
Regards
Giri
Most Pro runners I watch they go very easy 80% and really hard 20% and it works. If you do 20x400m at 95% and go two days very easy that is fine then 10x1000m at 95% then go two days easy you will see marvels. Only zone 2 is bullshit
I think under 120 bpm is bs too, but most pros aren’t going 95% in workouts. If you’ve seen NAU workouts on flotrack, even when they aren’t about to race, you can hear their coach tell them not to push too hard and try to hit the pace. If your body is conststly focused on not getting destroyed by a workout that you are physically capable of doing, but just barely, you won’t see crazy fitness gains. Saying this as someone who went from a guy who couldn’t run an 800 without stopping to a 4:29 full miler in two years
@@Sutwang Congrats for your 4:29 in mile. I am not sure you could break 5:00 with Zone 2 only. 95% needs to mean until you feel like throwing up lactic acid from your stomach or little headache. Some runners throw up for real or got dizzy but that is ok.
I was not aware of Seilers studies. Thanks for the hint! seems like a great scientific adventure to read.
Yeah, I've only gotten slower after training slow for a full marathon. According to my age, I'm supposed to be below 135 in zone 2. That means walking with little bits of jogging in between. My legs now feel like lead and I struggle to run fast.
I don’t follow zone running or HR.
I run slow on easy days and run hard on my speed days.
No need to follow zone or HR, listen to the body🙌🙌🙌🙌
All these zone 2 80/20 at around 70 % have sense if you run at least 100 km for week or if you are back after a break/hard race...otherwise you get stuck there forever
best advice for beginners start at 8:04
Did my first 10km race, got 1h 2minutes and felt like I had energy for 3 more km with the pace I was at, I need to learn to push myself.
Got my next race September! Will be incorporating this into my training.
How often would you recommend doing this?
I believe it's commonly suggested that around 80% of time running should be in the low heart rate (z2).
75 to 85% is about 135 to 153 bpm for me.
I am currently doing easy runs at around 155 to 160, which feels right to me.
Hard runs are around 175 to 180 for up to 30 minutes.
(Well... more plans than anything. I've only been running for one month now)
Before I had a watch, I only ran one time. Later, I checked my heart rate for the same run and found out that I had been running at around 180 for an hour. My oxygen economy seems to be pretty good, though, as I ran with a friend, and she told me that I was talking so much that she was questioning if I was even breathing. But yeah. That was a 180run. I can do the same, one month later, at 155-160 with basically no easy run lol
I chart a metric I created for heart efficiency which is average feet per heartbeat. =(5280 ft/mile)/((min/mile)*(avgHR in beats/min)). For the same type of run ex Base Run it will increase as you become more efficient. Generally it will be higher for shorter more intense runs but will improve over time for the same types of runs. I have seen a 18% improvement over 4 months.
Does anyone else use this metric or another one?
This might sound really weird, but I'm struggling to get my HR up. I've been running for nearly a year now and got my 5k time down from 31 minutes to 24, and my best 10k time is about 55 minutes.
When I finish any of these races I am absolutely gassed, but my HR tops out at only about 150 and with an average of about 145. People at my local club have said that I should be pushing way harder if my average HR stays that low. But the thing is , I just really feel like I can't. Like I'm giving it my all that I know I can sustain. Yes I know that I could theoretically run faster at say the 2k mark, but I know there's no way I'm making it to the end, or sustaining that pace if I were to get my HR up to 180 odd.
I feel like I've got a lot of potential that I'm struggling to unlock. For example my watch is telling me that I should be able to do a 22 minute 5k!? Do I basically need to stop being a pussy and just give it my all? Or do I need a slower approach to train my heart to be able to beat at high levels for a prolonged period of time? Because I'm telling you now, if I started a 5k run at 22 minute pace from the start, I'd be dead by km 3 and have to stop!
Sounds like your muscles are not strong enough
"Run 30-40 minutes as hard as you can"
- The best I can do is 30-40 seconds :D
run slower, noone can do an all out sprint for more than 30s-40s. Yes, that includes Olympic sprinters
how much time you need in Z2 to get the benefits?
i wondered why if i use watch to monitor hr, it shows high hr between zone 4- 5 but using perceive rate scale, i still can talk and not completely out of breath.Why is it?
It’s because of Caffeine, at least for me
Because watch heart rates are not very good when running. Get a chest strap and try again.
The "talk test" still does not answer the little big problem i have. My zone 2 is at a heart rate of 135 - 145, which i cannot get running, simply because walking as fast as I can i get to max 125 bmp, and if I run as slow as my heart skyrockets to a minimum of 155 . Wtf? am i the only one?
I assure you that plenty of people are in that boat with you. When I tried running at an easy level (RPE as he mentioned), I could continue at that pace for an hour without fatiguing at all. The problem was that my heart rate was in the 150’s which is way higher than my max zone 2 level of 123. I decided to just stick with that and I feel good. That being said, I have not seen the improvement mentioned in these videos. I am considering starting with true zone 2 sessions even if they are predominantly walking in the hopes that I can run at the 123bpm in a couple of months. It seems unnatural to me, but I have zero expertise so I will listen to those who do. I will need at least 1 tempo run day per week for my mindset though.
So many UA-cam experts in the comments section! Man, if only all Olympic athletes have these walnuts as their coaches!
How do I run SLOWER with a lower heart rate??? I am overcoming ITBS and low speed running is the biggest trigger of it. I have succesfully worked at increasing cadence (arm swing leading cadence), but even with that, it's so much more stressful to me to run slow! I just want to go for the kind of slow plod I see everyone else going on :D:D:D:D
As a 56 year old runner (for about 16 years) I have a hard time keeping my HR in the 140s. I've been doing the walk break thing for a long time. Doing my first full marathon about five years ago has only made me a slower runner. When I did half-marathons, I ran faster. My heart just seems to like pumping in the 150's. 🤷♀
What's your resting heart rate?
Hi there, I have a question for you. How long can you stay at your maximum heart rate in a 5k run?
last time i ran 5k nonstop, i stayed in zone 5 pretty much the whole time (85%), i don't know about others but what is yours ?
maximum? perhaps 10 seconds. 93-95% of maximum? about 50 minutes for me
When doing the heart rate threshold test you were talking about, is it better to try and run at a pace you can maintain for 30m, or run as hard and fast as you can and walk when needed? Im very out of shape and just getting started so I dont think I can run hard for 30m straight.
The way I first identified my threshold was to run as hard as I could until I couldn't take it, annotate my HR, let it drop about 10-15 beats, and continue. You'll notice your max quickly from there and it won't take you the full 30 minutes.
👏🏾👏🏾Thank you👏🏾👏🏾
I've been watching the channel for a while and love a lot of the information and content, but I have to say that I'm getting worried about Brad's weight. I hope he gets through whatever he's going through.
Run 30-40 minutes as hard as you can to determine maximum heart rate? Did he misspeak?
It’s not running as hard as you can (a sprint) it’s running at the maximum that you could sustain for 30-40mins.
@@nonaymo that makes sense. Thank you
This test is to determine lactic threshold heart rate, not maximum heart rate. LTHR is lower than absolute max HR.
The best knowledge is to know how to run slow, or better yet, while at rest, while one is having a super fast heart rate, like a thousand beats per minute.
My channel is dedicated for busy men to get amazinf and fast results using breath work . So I would suggest while running two deep breaths in for 2 steps and double or triple the exhale so 4 to 6 steps exhale ,
The 1,000th video repeating the same stuff. Train more, we get it. Is there some form pointers or stuff to help run more efficiently at speed that would be more useful than hearing the same zone 2 stuff over and over again?
This is decades old, the military has been using running with singing for centuries
We sing cadence yes, but even double time ruck marching is like a 15 minute mile. We NEVER run and sing.
I know a really good hs recruit (commited as a junior and won new balance in something [i think] and my school and hers went to xc camp together and we all thought her and her 4 time repeat state champion team was super annoying because the high schoolers kept singing let it go during runs.
I served after 2000, light infantry. We only sang in company or higher runs. Other than that, we ran about 4-5 miles every other day… gft or road march on the other days. We weren’t doing a easy pace either but ones that few always falls out to remedial pt in the afternoon ( avg 8 or under). If our sergeant major ran with us as a platoon and you fall out… that day you will run excess of 10 miles.
Love the explanation in the intro. I have been trying to implement it. But I didn't hear in the presentation how quickly this implementation will take effect?
Walk breaks! Yes!
Oh god the text whooshes every 5 seconds are so distracting I couldn't get through the video
The test takes 30-40 mins of running? That’s me out then. What if you can only run for 5 mins?
My advice would be to do some less strenuous runs beforehand. The FTP test (the hard run they're talking about) is supposed to be HARD. I would NEVER attempt it before I'm comfortable running for about an hour and already have a basic grasp of what my body can take in a run.
@@Trewq79 really appreciate this advice, thanks!
3:30 this is just not true. aerobic exercise decreases the resting heart rate
You are correct. I think he’s talking about your max heart rate. What he’s saying is that if you exercise regularly you won’t lose your high max heart rate as quickly when you age.
Is this possibly another attempt to discredit the important performance functions of carbs? Sure Lipids are valuable, so are amino acids. Is it important to maximize aerobic energy system development so you can delay or slow the contribution of glycogen? Absolutely. Coach P must have simply made a word choice error. From consumption, digestion, to allocation carbs are the most efficient (fastest acting) energy source we have. Fats are certainly more energy dense, and even the leanest of athletes have enough stored (fat) calories to complete 7-8 marathons. But, in order to tap into that fat efficiently you gotta have carbs on-board.... fats burn in a carbohydrate flame, so they sound pretty efficient to me. Balance grasshopper, Balance. 😁
Exactly
Your liver makes carbohydrates, so consumption isn't that important. While not published yet, it seems 20g / hour of carbs at intense exercise levels is enough (I'm talking Kipchoge levels here), which suggests more of a hormonal effect as from a fueling standpoint you'd need more like 120g / h. Us beginners never really need carbs.
@@defeqel6537 I can only assume you are referring to gluconeogensis? Scavenging amino acids for energy purposes is NOT ideal for optimizing performance. Becoming weak because of reduced carb and total calorie consumption is a horrible idea. But you do you.
I mean... you're still burning carbs at even a resting heart rate. It's a matter of the carb/fat ratio. The easier the workout, the lower the carb burn
This summer is being super hot in my region, even at 7 am I should stay on zone 1 most of time or I will die before breakfast 🥵
I have been running for 3 months now and I have never found an easier method to run faster than buying a new pair of running shoes
Go out and run 30-40 minutes as hard as I can? Dude I’m still doing walk & run intervals 😂
what if you smoked for 20 years lol... how do i make that more efficient?
It took them 9 minutes to say the two words "just run"
has anyone here run for 40 minutes "as hard as they can?"
Singing with 84% max HR? not possible?
I think their 75-85% Zone 2 refers to percentage of Threshold Heartrate (=average hr during a 30-40 mins hard run)
Um…you want me to run as hard as I can for 30-40 min to find my personal max HR? I’d be 💀
1)Try not to die please 👼⛔.
2) Threshold HR is not the maximal HR
3) He said: As hard as you can FOR 30-40mins (after warming up). So you need some basic experience to do this. Anyway the average will level it out. Starting too hard and you will not be able to hold the pace. The average of test duration is Threshold HR.
Repeat if you feel it was not your maximum effort after sufficient rest (plus 2-3 a year to correct the numbers).
4) wish me luck. I am out there testing for the first time 😂
Nice... easy running.
Step one:
1) Run for 30-40 min... cmon 😄
I run for 2 min and start tasting blood 🤣🤣🤣
Bro, running 30-40 mins as hard as you can to get your threshold heart rate ?? Was that slip of tongue, if not, can you correct this information to read 3-4 mins? Thank you sir. Great video otherwise
Im not a new runner been at for it 20yrs. I find running zone 2 abit fast sorts out my biomachanics. If I run it slow I get more knee pain due to sloppy form. I see lots of other people getting sloppy in zone 2, its too comfortable. Track drills and strides would help shake some of that off, I mean do those as part of the run. Especally the drills maybe when you need to walk your heart rate down.
"You haven't to add all three simultaneously"... except if you're a triathlonian, of course.
To clear up a bit of misinformation in the introduction: It is certainly true that one's supplies of fats are greater than one's supplies of glycogen ("carbohydrates" in your words); but absolutely incorrect that fats are a "more efficient" fuel source. Run out of glycogen late in a marathon -> much higher % fuel from fat -> pace slows because of lower efficiency.
Fats are a more efficient fuel source in absolute terms, as each gram of fat contains 8-9 calories compared to the 4 calories in a gram of carbohydrate. As you say, the process of burning fats however is indeed less efficient than burning CHO, hence hitting the wall or bonking when glycogen depleted as fats can’t be metabolised at the same rate as CHO, so we have to slow down.
@@Lemond75 Totally agree with you on both points. The only place I would perhaps differ is in choice of word "efficient" regarding the higher caloric content of fat. High fat foods are certainly more calorically dense but, in a discussion about foods as fuel for running, your point about "burning fats however is indeed less efficient than burning CHO" is the pertinent fact. Unless we're lost in the wilderness and starving, finding and consuming the most calorically dense food is of no importance - thus this video's introduction is misleading.
I think what they mean is you get more calories per gram from fats, and also, burning fats is "clean", as in not including lactate, which glycolysis always does. The reason you slow down once the glycogen reserves are depleted is not that fats are less efficient but that beta-oxidation cannot run without some help from breaking down glucose, thus the fat metabolism itself slows down. Fat metabolism takes quite long to kick in in any meaningful way, but if the glucose supply remains sufficient, it can ramp up to cover something like 90% of the muscle`s energy needs. Hence why in the long runs, you need to start slow so you can finish fast.
i'll be dead running as hard as i can for 30-40 mins. you must bekidding.
It wasn't worded the best. You're not supposed to run as hard as you can for 30-40 minutes; you're supposed to try to keep your heart rate as high as you can sustain for 30-40 minutes. It's called the FTP test; it's really common in biking.
Couldn’t get a pic of you actually running for that thumbnail 😅
Enough of how to run with low hearth rate. Much talk zero answers. Since starting this low heart rate training my fitness has decreased at a scary rate. Now I firmly believe in the need of proper training load to improve fitness, and stop walking.
3:40+
Step one: Have an above-average VO2max
Try this instead. With Polar Beats on your phone. For half an hour on a treadmill find a pace that will keep you just below the red zone AT THE END of the half an hour. In the last minute. Over time your body gets lazy. When it does, on minute 29, crank it up to the next speed. If it stays below the red, at the next session, crank it up on minute 24 FOR ONE MINUTE, then back down to the lower speed, then up again on minute 29. Then on minute 19, 14, 9 and 4. Like a square wave. Then you do the square wave for 2 minutes, 3 minutes, 4 minutes until you can do the whole 30 minutes at the faster speed. If your heart rate goes into the red. Repeat the session until it doesn't.
Anyone click this cuz it looks like the Turkish Olympic shooter
Lmao
Amazing information
That man got a supercharged nose
I am really sorry to anybody who will feel offended by this. And really appreciate the "olympic" perspective, but the truth is as follows:
Nobody cares, common people are not olympians, I'm running because it feels good, not for any metrics. Actually, I feel the best when I have no idea about my average mins/km or heart rate or VO2 or zones or bla bla bla. My most enjoyable moments are those when I run with no device and no measurement and just go for a run or a jog or so on. I am quite certain that anyone involved in competitive running already knows the matters in the video and I am also certain that for everybody else they should not matter. People should run as long as they feel good and that's it.
That feel good limit at first will be at ~400m and will increase over time. We should all stop doing things for "achievements" and do them for enjoyment.
All talk, no concrete instructions on the steps to get there.
You run, easy. Thats it. Everything else will happen automatically, given you are consistent and implement progressive overload
1:01 Bruh.
30-40 minutes? You mean 30-40 seconds 😂
That's what my body allows 🤔
So... Train for years... Thanks.
This all sounds too good on paper... applying is the problem. something is missing in this video but thanks anyway..
Well, to run (relatively) fast at low HR is goddamn easy, but you don't really want it, because it comes with age. As simple as that.
This video is not efficient, this video could be shorter. Brad asks a million questions, not getting a answer.