6 NEW Ways To Bring Your Running HR Down (INSTANT IMPROVEMENT)

morning trainiacs we're off to do a run but not just a run a zone two run not just a zone two run a zone two run that is going to be the most challenging zone two run as far as like the structure of what's going on for me to keep my heart rate low temperature is high humidity is high going on hills it's really hard for me to keep my heart rate down when that happens what i'm going to give you here is a handful of tips to bring your heart rate down right away how do you end up actually running frequently to bring your heart rate down and make it reasonable so you can do that nice low heart rate training to build the mitochondria in your muscles essentially giving your body more energy more mitochondria means more energy means fitter means faster slower while you're running zone two [Music] well one hour run averaging a uh 545 kilometer saved ntk from one dead mouse in the trail and uh i mean that's slow compared to outright flat cool weather running i've been as low as a five minute k so that gives you a sense of how much slower zone two and heat and hills can be but that's cool you find them back there so all right trainiacs let's get into zone 2 run i've talked about zone 2 running a huge amount quick revisit on why it's important even though it's hard well what we're looking at doing with running one of the things that we have to do is we need to build up more mitochondria in our muscles mitochondria are what are the energy producers in our muscles you can produce more mitochondria with zone one zone two or zone three training most people train in zone three which does build more mitochondria but it's not that much more than zone two however what the difference is between zone two and three is that with zone three your body builds up a lot of cortisol a lot of stress hormones and if you do this over and over and over you can dip into over training it's going to reduce the amount that you can train and it's going to limit the intensity that you can put out on the intense days so with zone 2 training what ends up happening is you still build that mitochondria in your muscles but you don't dip into over training you're able to train more and then when you're having to do those really intense runs those ones that really make the changes and allow you to go faster you can go even faster so zone two versus zone three train like it's not really even a debate if you understand the physiology behind it you have to run under your aerobic threshold which is right around the top of zone two thing about that's really hard is that when most people start training they aren't used to running that slow and the weight-bearing nature of running makes it really hard heart rates shoot through the roof so we constantly get message after message on team trainiac that people are unable to stay in that zone too today i'm gonna give you six tricks so you can instantly use that are gonna make it easier for you to bring that heart rate down because when it comes right down to it you have to run in zone two you have to do it a lot and that's how you get better at running at zone two so we wanna make it easy for you to stay in that zone two so you don't get frustrated and abandon it you can continue to reap the benefits of zone two training year after year after year like my coach dr dan pleuse here he is 25 years later and he says that he's still getting benefits from training in zone two let's get you started on these tricks for how to keep that heart rate nice and low while you run the first thing you need to do is run cold so run early in the morning run when it's dark run with a shirt off in a lot of cases people are saying geez taran on instagram like do you even own a shirt well yeah i own lots of shirts right now because i'm a little chubby but when i'm fit and feeling kind of studly running around the neighborhood turning heads i will almost always run early in the morning when it's nice and cool with a shirt off to keep my heart rate down and that ends up picking up my pace in my experience somewhere around 20 seconds per kilometer at the same heart rate what happens when it's hot out is that your heart rate increases to get more blood to the surface of your skin to dissipate that heat quicker so just because it's hot out like it was today your heart rate is at the same pace at the same effort level it's going to be higher so if you go run in the middle of the day like good luck to you actually keeping your heart rate low the next thing that i've found really really helpful is to control your breathing and one of the best ways to control your breathing to make it more relaxed to let the body loosen up is to not run breathing up here that's where we normally tend to run but by taking deep belly breaths focusing on filling up the belly and having a nice relaxed breath i have found that at the same pace my heart rate is around five beats per minute lower and this is what i did in challenge roth in 2019 every time my heart rate started climbing past the ceiling that i wanted to reach i would focus on breathing deeper it would lower my heart rate back down and allow me to get control of things so instead of breathing up here shallow breaths focus on deep belly breathing related to that is the third tip and this you know you probably are already doing this but i want you to make sure that you're doing this is to breathe from the mouth and not the nose in a study of all the physiological things that happen between nose breathing and mouth breathing during exercise what was found is that pretty much across the board nose breathing ends up increasing your heart rate at the same pace and the same effort level now that does tend to come down over time but if you're starting to do zone two runs and you're finding that your heart rate is climbing why make it harder on yourself by breathing from the nose at that outset of starting to do zone two training where you're fighting and keeping your heart rate nice and low breathe from the mouth and in my experience it's somewhere around that five beats per minute lower breathing from the mouth than it is from the nose and then after you've done zone two training for six months to a year when you've found that you've got your heart rate under control then you can introduce the nose breathing but at the outset while you're having such a hard time getting control of your breath stick to the mouth breathing that's going to make sure that your heart rate stays lower the next thing you might already be doing but not realizing that it's totally okay to do is a run walk ben canoe pro triathlete won multiple half ironman races he's been to the olympics and one of the things that he's done to work on his run to make sure that he keeps that heart rate low when there is a heart rate controlled run is actually run walk and we're talking about somebody who can go out and knock off three minute or better kilometers like he's a phenomenal runner and he posted on instagram that he still does run walk workouts when he has to keep that heart rate low what it allows him to do is go a little bit faster during the running portion get that heart rate up and then calm it back down and you can go through this cycle of heart rate climbs that's okay bring it back down with a walk for a minute or two heart rate climbs that's okay bring it back down for a minute or two a lot of triathletes just out of their pride think oh i've gotta run i have to run and i have to run looking like a runner meanwhile here we've got olympians pro triathletes that are doing walk runs why can't we the next thing that again is kind of related to that when we look at the requirement of what we're trying to do with a long zone two run is we are looking to build mitochondrial density build the ability of our structure to hold ourselves upright for a long period of time and build a little bit of pounding on the feet and legs you don't need to be running to do that if your heart rate is in the right zone creating that mitochondrial density and staying low enough to stop you from over training then it doesn't really matter if you're running or walking and if you're just looking at staying upright for a certain amount of time and building leg durability you can actually go for a hike an intense hike on trails jesse kropelnicki who coaches a lot of some of the best pros in the world actually says that he incorporates himself long hikes for his long training because he found that the long slow run just wasn't that exciting so instead he went for a long hike that got his heart rate up that he could take his family out on and it was so much easier for him to be able to do that long hike get the physiological training benefits that he wanted while doing it with his family and it was way easier than trying to mentally say all right i'm going out for a run but maybe not being able to run it accomplishes the vast majority of the same things that we're looking to do with a long run just with a long hike in that same heart rate so again we gotta check our egos and the final thing this word starts getting into a little bit of cheese but if it's going to keep you running it's going to keep you motivated by all means do it that is to do a net downhill run and to pull this off you kind of need to be driven out or ride your bike out to a certain area and run downhill when you're running uphill when i was running uphill i was at as slow as probably a 6 15 6 30 kilometer when i'm running downhill at the same zone 2 heart rate i could go as low as a 5-ish minute probably a 450 kilometer and that is way way better to hold just mentally it feels like you're running it feels like you're doing something you're turning those legs over that downhill running also has the benefit of creating a fair amount of pounding the impact is really big and it increases your foot turnover whereas a lot of zone 2 slow running it slows down your foot turnover so if you can go and do a net downhill run with quick foot turnover with that additional pounding still at that nice low heart rate sure it's a little bit cheesy but if it keeps you running that's great you know what's cheesy going slower in races because you didn't consistently zone 2 run so whatever it takes go and get your zone 2 runs in now if you want a little bit more information quick plug for our book triathlon running foundations you can get the audiobook the digital book instantly at triathlonrunningfoundations.com from there it links out to amazon if you want the paperback book or you can get it on audible whatever you really want this is our top rated book that we've put out between all the foundations books it is oh man i know more words than i thought 192 pages so short little read big words i only know a handful of words but if you don't want to get it and you just feel confident going out and running that's cool we're still gonna be pals so that is that here's a video on zone two running again if you want a little bit more information if you aren't already subscribed hit the subscribe button below run a lot run at low heart rates trainiacs and good things will happen trust me later

Channel: Taren's MōTTIV Method

Views: 181,428

Keywords: triathlon, triathlete, triathlons, fitness, triathlon tips, triathlon training, triathlon taren, beginner triathlon training, beginner triathlon tips, beginner triathlete, triathlon training tips, triathlon (sport), beginner triathlon, triathlon for beginners, running, heart rate, lower heart rate running, zone 2, zone 2 running, how to run in zone 2, beginner running, beginner running tips

Id: Sp7rZDAWgs0

Length: 12min 14sec (734 seconds)

Published: Thu Sep 17 2020