Low Heart Rate Training, Simplified

Here's what you need to know about low heart rate training, and how you can use it to improve your running endurance. Running slow to run faster is a great way take your running to the next level.

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🔴 WATCH NEXT

➜ Secret to Running Faster with a Low Heart Rate:

➜ The Secret to Running with a LOW HEART RATE (Not What You Think!):

➜ The Big Problem with Low Heart Rate Training:

➜ Running 101: Cadence, Simplified:

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TIMECODES:

00:00 - Getting Started with Low Heart Rate Training
01:26 - Heart Rate Zones
02:41 - Testing Yourself
03:52 - Setting Your Heart Rate Zones
05:15 - Signs of Progress
05:42 - Training Plans
07:03 - Unlocking Your Potential
08:55 - The Big Mistake

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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.

DISCLAIMER: Some of the links included in the description above are affiliate links. If you purchase a product with the links that I provide I may receive a commission. There is no additional charge to you, and is an easy way for you to support the channel. Thank you!

#Running #JamesDunne #Fitness

[tonyjoanes]

I ran 15 miles today chatting with my running partner but when checked Strava I was Z4 the whole time, 😅

[mmgibson]

I learned from this video that I must be one of those who have been running for long enough to know by how I feel to be able to judge what my heart rate is. I have also learned how to ignore the college track coach with the stopwatch who seems to live in the back of my head and is always telling me to pick up the pace even though I feel tired and clumsy. I mentally tell him that I am not in my early 20's anymore, am about to turn 60 and I am still out there hitting the road most every day, and he needs to leave me alone. Especially during the humid months, which coincide with a high pollen reading here in the northeast of the United States - of course, I will be slower. Big deal, it is not going to be the end of the world.

[ToblerX]

42 year old male. Did a long 10 miler the other day. My dad rode his bike along with me so we could catch up. We were having a normal conversation for most of the run, but my watch would tell me my HR was 165-170 at times, which should be my zone 4. There is no way I could have a normal conversation in zone 4. Its super frustrating to rely on these tools to train when they can be wildly inaccurate.

[winklertribe]

Thank you James!!! I just learned that my watch generated zone 2 is WRONG, and that by trusting how I feel during my runs, I was in fact running in my actual zone 2.

[st]

Excellent video. Great advice, simply put.
I started out using MAF in January, and had to walk a fair bit, though changed to Karvonen and Z2 in March as at age 60 MAF just seemed too low. I'm now training for my first 50K Ultra, and find I even run in Z1 at about 6:15/km. It's a simple method, but works so well.

[MrDD]

My Garmin uses the 50%-100% range solely based on max HR (189) which gives the following range for Z1-Z2-Z3-Z4-Z5: 94-113-132-151-170-189.
If I use the calculation from this video including my resting HR (48) I get this: 119-133-147-161-175-189.
My old Z3 zone becomes my Z2 zone .. ? This is shocking

[yolandacroes]

I live in the tropics. I train in hot weather 365 days a year. Can you do a video for us runners who always run in the heat? What effect does this have on your zones, heartrate, etc? I have searched in vain for this info. It seems that most content creators are from colder climates and logically they use the research and info that is relevant to their situation. But can you make one especially for your followers living in warm climates?

[steveindorset]

What a great video mate. Nice one.
Blessings from Dorset. 🙏🏻😎👍🏻

[MauriceFitzmaurice-ix]

Glad I watched this. May have been going too easy in my Z2. Bottom end of Z2 under this formula is at what my Garmin has as top end of Z2 IE 132

[kritan]

This is stuff I know, but I watch most of your videos out of habit and I'm never disappointed!

Also, I really enjoy how you structured this video and the cuts/timers/other video magic. Great one!

[conradburdekin]

Hi James, thank you for this. I love your videos and it was great to hear you on Fordy’s podcast recently.

I have been using this formula plus 80/20 training for the last month. I seem to be one of the few people in my running club that does - am hoping it will bear fruits. It seems most of the blokes I run with just run hard most of the time. No good for me cos of potential injuries PLUS I’d never run if I had to run hard every time.

I wish you all the best with your channel and your running 👍

[pelleruma]

Since I'm almost 60 years old, according to those standards, I wouldn't even be able to run, because I can never be in zone 2, because even the slowest run (7min/km) is 135-145. I still run, I try to be in that range, although I feel like I can go faster, but then I see that I'm going into the red zone, so I don't push. It's important for me to run. Usually 5km, almost every day. Lately, I have increased the distance, because I am going to the marathon in Belgrade on April 28. greeting

[davidstreet]

Great video. I use a my zone HRM and a Garmin Forerunner 965. I have adjusted my HR zones on the 965 to reflect the Karvonen formula. Like many others have commented, this moves my HR effort to a higher level. Will be interesting to see if improvement happens over the next 4 months using the 80/20 method and the new Zone 2 HR. Thanks James.

[fellrunningjen]

I have an easy social run with friends once a week which i find a great way to stay in zone 2, plus a good chat and motivation to get out on wet days.

[adidadi]

Just found your channel. Couldn't be more happy :)

[humanBonsai]

Thank you so much James, this is so helpful, especially the formulas

[petrnefedov]

Hello! Thank you for the video! I see a familiar places in Moscow! You was there or just use footage?

[suppersday]

Great video, however at the start you mention zone II is 60-70% of max HR, but the Karvonen method says that zone II is closer to 70-80% (70% of MHR is about 133 but 48+(0.7x142) = 148) 🤔

How can they both be zone II given zone II is beneficial due to the specific blood lactate range?

[paulpitcher]

Once again James you’ve nailed it, superb content which explains so well. 👍🏼

[silvanachristou]

This is great! Completely changed the way I run which was always hard leaving me feeling exhausted. Can you explaing a bit more the 80/20 ratio? Whether that is overall time running in for example a week or runs per week? For example most half/full marathon training plans have 3 recovery runs 2 interval runs and a long run which is more of a 50/50 in a week. Thanks!