How to Run Fast at a Low Heart Rate

If you enjoyed the video, please like, comment and subscribe! Thank you for watching!

Save 10% on training plans, hats, technical & casual apparel - (Code - YOUTUBE10)

Check out:

Follow me here:

If you struggle to keep your heart rate low on your easy runs, this one is for you! We know how frustrating it can be, so today we're going through how to properly calculate your heart rate zones plus loads of tips on how you can keep your pace in check and eventually be running faster at a lower heart rate!

🎥 Watch this video next:

🧢 Kit from the video with fast worldwide shipping:

🌍 Links from the video:

⏰ Timecodes ⏰
0:00 Intro
0:34 How Slow Should Your Easy Runs Be?
1:08 How To Calculate Your Heart Rate Training Zones for Running
6:40 Practicing Low Heart Rate Zone 2 Running
8:55 Factors Affecting Heart Rate
10:19 How To Improve Your Running Form

About this video: Follow along today as we talk about mastering the art of easy running and zone 2 training to build a strong aerobic base and improve running efficiency.

This video is NOT sponsored. All products mentioned have been bought 100% by Ben and the channel. Our mission here is to help runners of all abilities improve and enjoy running to their full potential. Showcasing the best running tips and advice, while reviewing the latest gear and taking your round some of the best races in the world!

[mjrtensepian]

I've mastered the technique of running very slowly at an alarmingly high HR; lets see you tackle that!

[uk.gardners]

I only need to look at my running shoes and I'm 160bpm

[futtocksend]

Zone 2 done correctly takes time. Most runners today want results yesterday... Took me 3 months to see any gains which included LOTS of walking. Also volume and consistency is king. It definitely works and you can carry on improving for years, but it ain't going to work in 2 weeks. 90% of my runs are with a heart rate between 125-130. used to be 165 at the same pace. (age 64)

[DavidBlack-kifc]

I have a cardiac pacemaker and had two heart attacks in 2023. I managed a 3:56 London Marathon run purely on heart rate not going over 130. It wasn’t easy, but it kept my chest discomfort at bay ! ❤❤

[rubarb]

Running in zone 2 and seeing improvements can take much longer than a few weeks. It does work, but be patient with it.

[geakins]

I started low hr running 5 years ago, went from 4h 25 marathon to 2.46 this year. At the start I was running 135 bpm at 10 min mile pace which was brutal but I persevered. I'm now running 135 bpm 6.45 mi mile pace. Find out your max hr then minus 60 bpm and that should be your easy pace and run 3 or 4 out of 5 of weekly runs at this pace with maybe a long run or tempo session in there. Trust me this is life changing training.

[me]

back in the day I was so focused on zones and shit but i took the fun out of it for me, so i just started run how i wanted and started to enjoy my Easy and normal runs again. I improfed my HM PB by 5min and my 5k by 30s

[CL-dhmf]

Thank you Ben! This really gives me hope. I tried MAF running for one year and HR got better, but not in the way I was hoping. Aged 38, my MAF heart rate was 142. But my max rate in a 5k was 201, averaging around 190...According to this method, I could go up to around 152 which is huge!
Looking forward to this change.
All the best from Germany,
Stay blessed!✌️✌️✌️
Chris

[nahjustaverage]

Avg. Sleeping bpm: ~70-80
Current resting heart rate: 93
Easy pace: usually 180-190
Tempo: 198-203
I've been running cross country for 3 years now, 5k time is almost 16:00, my bpm is just high all the time.

[danielborgogni]

Excellent video Ben! Truly brilliantly executed, the montage and editing is just great. You always had great content, but it is just so good to see your improvements in delivery over time, such an important part for competing on Youtube! And kudos to Sarah as well who is largely responsible for taking care of this side of the channel!! Again: BRILLIANT!

[globalcityit]

I've struggled with this so much. The ego is dreadful! Thanks for this Ben...super, super helpful 👊

[sheldonjanuary]

I think I speak for everyone when I say we miss the "Hello everybody, welcome back to the channel!!" intro 😆

[PROGuilherMETAL]

Thanks for the video! I've been following this z2 thing for some time and I've seen MASSIVE improvements. I think the method you said about finding the zones is pretty accurate. I've done a lab test some years ago and I set the limits accordingly. Then as I watched the video, I calculated as you mentioned and the numbers were pretty much the same, with 1 or 2 bpm difference.

[nosirrahm]

This is definitely going to be a focus for the next year for me. I’ve given up many times over the years and not given it a real chance.

[kayleetodisco]

Some equations that can help predict these numbers if the physical tests aren’t available to you!

Age predicted HR max: 208 - (0.7 x age)
* if taking beta blockers (meds ending in -lol): 164 - (0.7 x age), this is bc beta blockers cause blunted heart rates! Also, when trying to measure exertion while on beta blockers, HR won’t be the best measurement (bc of the blunted HR), use the RPE scale, from 6 (basically resting) to 20 (the absolute hardest thing you’ve ever done, maximal exertion), a sweet spot is a 13, hope this helps!

[PrinceDavid]

The only way for me to go to Zone 2 is to walk. Once I start jogging a little I am in 3 and on my way up.

[audio.paisajes]

even being spanish my native language, i should say CONGRATS for your skills of expressing this knowledge on a simple and efficient way... Thanks and greetings from Argentina

[ricsvlog]

Fai bene a dire queste cose! Ognuno corre a suo modo e per le sue ragioni: io adoro correre e scoprire posti ignoti in giro per il mondo! 🌏 Non c’è un giusto o sbagliato, ma solo un perché ed è proprio quel perché che é giusto seguire e vivere fino in fondo! La vita è una continua scoperta e la corsa è anch’essa una scoperta di noi stessi e del mondo che ci circonda! Siate curiosi e fate sempre solo le cose che vi fanno stare bene! Godetevi la vita sempre! 🙏🏻❤️🤙🏻

[Magda-rzwk]

At last someone has explained this in a clear way! Thank you!
I agree 100% that the ego must be left behind.

[martinderbastler]

I love your videos, your sparkling energy as well as your expertise. Always a joy to watch!😊