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

How to keep your heart rate low when running. In this video I want to share with you how I control my heart rate while I’m running. I’m currently doing lots of aerobic zone 2 running following a modified version of Dr. Phil Maffetone’s MAF heart rate training method. Lots of runners initially really struggle to keep their heart rate low enough to run in their aerobic training zone, but as your endurance improves, your new aerobic fitness will allow you to run faster at the same heart rate. Today’s video has some tips for how you can control your heart rate when you run, so you can run with a low heart rate.

👉 Instagram post I mentioned::

👉 Follow me on STRAVA:

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🔴 WATCH NEXT

➜ Low Heart Rate Training, Simplified:

➜ The Big Problem with Running Slow to Run Faster (MAFFETONE METHOD):

➜ The 5 minute warm-up you NEED before each run:

➜ How to run longer without getting tired:

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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.

#Running #JamesDunne #MarathonTraining

[stuartn]

I've been doing this for 18months now and when I started I was having to walk every hill, even on the down hill, now I can keep a 9min mile without going over 135 beats at age 47.... My 5k is now 21.57(was nearly sick) and just completed a half marathon in This really Please belive in the process and stick with it!!! 👍

[alexm]

I’ve been training for 4 months at sub 140BPM HR. 4 months ago I ran 10 miles at 11:30/mile pace and nearly passed out; HR kept shooting to 175. Today I ran at 8:10/mile pace for a half marathon and felt great; HR at 160 average. Loving the results of low hr training. Injury free as well for the first time

[bobbykim]

I started MAF training last month and found out that shortening my stride lowers my hr. My slow long strides were too vertical and using more energy so i started to run with smaller strides but higher spm on my runs. Breathing is a good tip but my shortening of my strides was the key to lower hr by being more of an economical runner.

[NoNameNoLastName]

As someone who is trying to run with a lower heart rate, this right here is gold.

[omarbarhooti]

Great advice! Another thing to add, which another user mentioned, is either making the exhale longer or more aggressive than the inhale. I generally go with aggressive instead of longer because I prioritize oxygen intake speed to keep my system oxygenated, but the aggressive exhale, like you said, has a direct impact on your nervous system and the direct connection between breathing and the brain and heart is absolutely fascinating. I recommend looking into the details of this discussed by Neuroscientist Dr. Andrew Huberman. 🤙

[timalexander]

Very new to running and these videos are excellent, really helpful thanks James! A simple technique for practising Diaphragm breathing is to cross your arms hands on shoulders and hunch forwards whilst sitting. It forces you to breathe from the diaphragm and can be practised in all sorts of situations when not running. You can then exhale as long as you can through your teeth saying the letter f or singing a note as long as you can. Increasing the length of those will build up diaphragm control and strength.
I mention this cos it really helped me with breathing while running and helped my endurance and can be done almost anywhere any time. The crossing of the arms becomes unnecessary once you learn how to just breathe from below. Your exhaling length will increase and is easily measurable. It's also the key to singing longer without damaging the voice

[maurie]

Just yesterday I went for a run and wanted to know how to do this!!!! Thanks so much!!! Every time before I go for a run, I do your pre-run excercises 👍🏼 Greetings from México

[brianlamptey]

Fun fact you can even do this close to sprinting. The switch from subconscious hyperventilation to conscious slow breathing triggers something in your brain that reinforces the idea that you're in control. This also applies to cold exposure.

[colinarichards]

Great to see someone actually doing the training at the same time as talking about them. Excellent advice

[annefowles]

This is super useful. I've been doing (trying) zone 2 training the last 6 weeks. Running alongside a buddy who is walking has been the best way to keep my pace and hr down. But I'm going to try this breathing. Thanks.

[ellenbihler]

Thanks so much for this video. I' m not a marathon runner; but a 66 year old woman who's been running for 15 years ( since the day after I quit smoking). August 30th marked one year since my diagnosis of lung cancer and lobectomy to remove it all ( so far so good). The surgery has had me short of breath when running. Thats gotten better, but my heartrate is zone 4 or 5 even with a slow jog. I was told whatever exercise tolerance I'd regain would happen in the first year post op. I found your video yesterday! It works. I ran farther in shorter time with a much lower heart rate. Even with hills. (I live in the Poconos. Hills!)

[mattisales]

James, thanks for all of your advice and videos - extremely helpful!

[runningwithdr.andrewdpt]

Great video!! I like the explanation of the sympathetic and parasympathetic systems, which I think it is very important. I teach about to sympathetic and parasympathetic symptoms with my patients with chronic pain and it seems to help and I can see how that would lower your heart rate with running.

[thierrylerinckx]

Breathing out through the nose as well is even better and breathe out one or two counts longer than in. It induces abdominal pressure that improves core stability and efficiency. Counting breaths/strides sharpens your focus and Mindfulness. Try it

[VirtualFeats]

Keep running!! You are doing really well!! Sending love from Ireland 🇮🇪

[TheGMan]

This is really good advice. I have been running the last several years...and sometimes when my HR spikes I really try to mentally control it like you described. I have to actively work at it though.

[thesummit]

This is great info! I cannot wait to implement this in my training!

[ryanrobertson]

greatly appreciate your videos being so concise

[TheDeterminedRunner]

I've always struggled when trying to keep HR low, it's just so random, sometimes high on easy runs & lower when I'm putting in more effort. I'll try your breathing methods out. Thanks James 👍🏃

[brianduea]

Sounds like great advice, I'll give it a try. I usually have to run/walk to keep my average heart rate low enough.