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EXPLAINED⬇️ HRV (Heart Rate Variability) fluctuates depending on the type, intensity, and duration of a run. ✅ It reflects how WELL your body is managing the physical stress of training and how effectively you’re recovering. 📉After a tempo run, threshold run or VO2 max run (higher intensity runs) your HRV will typically dip (as you see on my graph). These runs stress the cardiovascular system, however, if you’re well-conditioned, HRV will return to baseline after adequate rest🤗(remember: your baseline - don’t compare to others HRV). ⚠️If your HRV does not return to baseline within 48 hours that can be a sign that you are overdoing your workouts! 📈After an easy run or a recovery run, HRV usually remains the same or increases. THIS is the point with an easy run and why I stress running on a low heart rate. A higher HRV after an easy run is a signal that your body is recovering well and is managing the training load. 📉After a long run your HRV might drop slightly (depending on length and intensity as well as total training load). The body is challenged by the extended duration even though you run it at an easy pace. A slight drop is normal, but again, a prolonged low HRV may signal overtraining or insufficient recovery. 📈🚀1:1 coaching link in my bio 🔗Comment PLAN for my free beginner running guide 🔗Comment START NOW for my marathon plans #hrv #heartratevariability #fitnessscience #recoverymatters #trainsmart #healthmetrics #performanceoptimization #athletelife #endurancetraining #marathonrunner #runningtips #biohacking #sportsperformance #runnersrecovery #marathontrainingtips #runningcoach #runnerkarolineolsen

Definitely!

READ HERE ⬇️ HRV stands for Heart Rate Variability and means the variation in time intervals between consecutive heart beats. 💡In simple terms it’s an indicator of how well your body will respond to stress. Unlike resting heart rate (RHR) you want HRV to be HIGH. A higher HRV typically indicates better cardiovascular health, fitness and recovery. A high HRV indicates that your body is responding well to training and stress, and you are more likely to be well recovered. ⚠️A lower HRV may suggest that your body is under stress, fatigue or not fully recovered. ⚠️Keep in mind that HRV is HIGHLY individual! Its baseline and daily fluctuations can vary significantly from person to person! Because of this it’s important to understand YOUR OWN unique patterns rather than comparing them to general population averages‼️ 📈🚀1:1 coaching link in my bio 🔗Comment PLAN for my free beginner running guide 🔗Comment START NOW for my marathon plans #hrv #heartratevariability #fitnessscience #recoverymatters #trainsmart #healthmetrics #performanceoptimization #athletelife #endurancetraining #marathonrunner #runningtips #biohacking #sportsperformance #runnersrecovery #marathontrainingtips #runningcoach #runnerkarolineolsen

I feel like it depends where you live also, if your live somewhere race somewhere where it’s not humid and more dry it maybe little easier. But if you live somewhere where humidity is ALWAYS 80-90 plus percent humidity in morning it never feels easy no matter what . I live in myrtle beach South Carolina and I have not ran a cold marathon since November of 2017 my first one. And it was only one where I did not feel beat down because it’s been only cold one I ran in 2017. All other full marathons I’ve done have been 65-70 degrees 95 percent plus humidity

Years ago I ran my PR marathon of 2:30:05 at Mission Bay in San Diego, CA. Flat as a pancake and 55 degrees with cloud cover and heavy mist (perfect conditions 👌). Love your channel. ❤

You are limping, what is wrong?😮

EXPLAINED⬇️ Changing time zones puts significant stress on the body. As someone who lives in San Diego (California)🇺🇸 but is from Oslo, Norway🇳🇴, I have experienced this time and time again. My injuries would often come not long after my travel and this is because: 1️⃣ Jet lag and Circadian Rhythm: Your body’s circadian rhythm witch regulates sleep-wake cycles, gets disrupted. This misalignment leads to stress on the body which causes HRV to go down. Note that HRV is not the same as RHR (resting heart rate). A lower HRV indicates increased stress and and reduced resilience to stress. 2️⃣ Sleep Disruption: Quality of sleep tends to suffer after traveling across time zones, which directly impacts HRV. Good sleep is crucial for recovery and reduced resilience to stress. 3️⃣ Stress and Fatigue: The physical and mental stress of travel, including long flights, changes in routine, and the mental load of adjusting to a new environment, can also lower HRV. 😊 Over several days your body will gradually adapt to the new time zone and your HRV should normalize as your circadian rhythm adjusts. A good rule of thumb I tell my athletes is that it takes 1 day per hour of time zone change. That’s 9 days for me traveling from Cali to Oslo🫢 What to do? ✅ Change your workout routine to focus on low heart rate, easy, recovery runs! Your body is under extra stress and a harder session will be a lot to recover from in your current state! ✅ Stay HYDRATED! I take electrolytes on the plane and ask for extra water 24/7. I bring lots of empty bottles because buying water at the airport gets expensive😅 ✅ Prioritize SLEEP, but also try to not be hard on yourself when you’re tired and can’t fall asleep when you want to. I don’t nap the day I land with my overnight flight, so I fall asleep early that day to adapt to my new time zone. I also have an alarm and don’t sleep more than 10 hours. Otherwise day 2 is very hard. ✅ Exercise early in the day to signal to your body you’re in a new time zone ✅ Expose yourself to natural light as early as you can ✅ I personally don’t take melatonin normally but I do when I travel back to Norway 🔗1:1 Coaching link on my profile

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You are limping, are you OK?

I love your video. I was a distance runner and then I studied exercise science and became a coach. I believe that with proper training the marathon race can be easier, of course you adapt mentally to pushing yourself harder. Keep up the great work on your channel. ❤

To my understanding a High heart rate is worse since that means you pump less blood per pump

I wish you success in your sporting life.

Definitely gets easier

HERE⬇️ 💡My max heart rate is 197. That is quite high yet I run at 120 heart rate (60% of max) on a consistent basis. HOWEVER, it is very hard when you are not used to it and especially if you’re new to running! Here are my tips: ✅ Incorporate cross training with low heart rate as that will be easier (you’re not carting your body weight hence it’s easier with a lower heart rate) ✅ Don’t look at pace! Your body does not know pace, it knows effort. There will be higher heart rate sessions for a faster pace. Not your easy runs! Looking at your pace will just discourage you and make you come up with reasons for why you are different and “naturally” have a higher heart rate. I’ve been there😅 ✅ It’s ok to walk. Many message me saying their heart rate is 120 walking. How great (I mean this). While some need to run, you can walk to get the same cardiovascular benefits. You need to work with where your cardio is NOW. Not where you want it to be. That’s how you’ll get it to where you want it to be. ✅ Add volume! Not talking about 1 low heart rate session per week. I am taking about most days! If you want your low heart rate pace to improve you need to train it. Meaning you need to spend lots of time working that system. ❓How low do you have to go?🤔 That depends on your max heart rate, total training load, your recovery time, your other sessions, your stress and your general fitness/endurance. 📈1:1 coaching link on my profile link 🔗 Comment PLAN for my beginner running guide 🔗 Comment START NOW for my marathon plans #heartrate #heartratetraining #runnerkarolineolsen #runningtips #highheartrate #marathontrainingtips #runningcommunity #runningcoach #runningmotivation #runninginspiration

Why are women in Norway so beautiful? I had to watch the video three times to actually listen to what she was saying. What does PT stand for?

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Bravo

I ran my first yesterday and hit the wall at mile 22. I couldn't fuel after mile 14 because of upset stomach. My goal for the next is zero walking, even if I end up with a slower pace.

THE PROBLEM⬇️ (First, I used to do this, because like many of you, I am competitive and I thought it would make me faster running as hard as I could. I thought it was a matter of willpower. ⚠️I was wrong!) Now I coach runners (1:1 coaching link on my profile)on a daily basis and I see all of us making the same MISTAKES! Here is why it does ❌ not work: 1️⃣Insufficient Recovery: You don’t get stronger during the workout itself. It’s during the recovery that your body repairs and strengthens leading to improved performance. Hence if you don’t recover because you are constantly pushing too hard, you’re NOT ❌ getting the benefits 📉 and how sad is that??😭 2️⃣ Lack of Training Variety: Effective training programs include a mix of easy runs, moderate efforts, and hard workouts. If you look at my workouts it’s crazy how much I vary the intensity. This variety helps improve different aspects of fitness, such as endurance, speed, and efficiency. 3️⃣ Neglecting Aerobic Base Development: A solid aerobic base is fundational for a good running economy. Overemphasis on speed and constant high-intensity work can neglect this this development. 4️⃣ Burnout or injuries: One or the other will hit first. This one is real because it often leads to a ON/OFF relationship with fitness/running. You have a really good training period, get burned out or injured, stop, then back to it, stop, and then it continues. This does not work because consistency is the key to any sustained progress. (This happened to me, but with injuries always holding me back. Unfortunately it took me some time to realize that me pushing too hard was the problem). 5️⃣ Plateuing: Without proper recovery and variety in training, your body may adapt to the continuous high stress and cease to show improvements. Over time you might find it harder to achieve new personal bests because of lack of strategic training progression😞 Have you experienced any of these?🤔⬇️ #runnerkarolineolsen #runningtips #chasingpbs #marathonpb #marathontrainingtips #marathontraining #runningcommunity #runningcoach #heartratetraining #heartrate

Being positive is a big takeaway for me, thank you. I’m naturally quite a pessimistic person but when I’ve been kind to myself in a run or race and been encouraging to myself it’s been SO much nicer of an experience

I just stumbled on your video and it's truly amazing. Thanks for sharing. I'll be running my first marathon this coming weekend after just 4 weeks of training and decided to sign up a week ago. Yeah I know, I'm crazy 😅 I need help answering this question : *What's a PRIMER(S)?* I saw it on a training app and wondering what it was as it wasn't explained and no videos on RUclips either.

Heart rate running is the best way to get faster

When I started my first full trail marathon a couple of weeks ago I looked like a candy store. I did a lot of fueling on the way.

It never gets easier you just get faster.

I wish you success in your athletic life. I am also a professional trail runner and I work as an athletics coach. I am honored to meet you.

I’ll walk as slowly as I want to 😅 #funnyreels #relatable #relatablereels #runnerkarolineolsen #marathonrunner #entrepreneur #povrunner #runningcommunity #running

Please share your experiences with running marathons here <3 Does it get easier?

ANSWERED👇🏼 ✔️YES, IT GETS EASIER‼️ The first time I ran at 120 I thought it was a joke😅 I felt I could walk faster and could not understand how this was making me faster. 📈Once I trusted the process, stuck with it, saw how much more I could run and how much more recovered I was for my threshold sessions (faster runs), I was convinced😊 📈1:1 coaching link on my profile 🔗Comment PLAN for my beginner running plan/guide 🔗Comment START NOW for my marathon plans #runningtips #heartratetraining #heartratezones #marathontrainingtips #runningmotivation #runninginspiration #runnerkarolineolsen #runningcoach #heartrate

Good luck, and enjoy it ❤ I don't feel comfortable guessing a time, you know what you are capable of doing 😅😊

WHY👇🏼 🚨Our culture pushes INTENSE, FEST, HARD and when I started training for a marathon that was what I did. It worked in the beginning, but then I got injured. I got tired. I questioned if it was worth it. When I started learning how training impacts my body and how to balance varies different types of running (zone 2 running with threshold runs and speed sessions and long runs) I started improving faster than ever. 📈The best part: I was less tired. I felt better. I started doing more and to many it looks like too much, but because of the level of detail, how I manage intensity, my body is responding better than ever and I am racing stronger than ever. Don’t be afraid of slowing down! Your body knows effort, not pace. Leave the competition to your race! ✅Zone 2 runs build your endurance and efficiency without overtaxing your body. They are a cornerstone for both new runners and experienced athletes aiming for long-term performance and health! 📈1:1 coaching link on my profile 🔗Comment PLAN for my beginner running guide 🔗Comment START NOW for my marathon plans #runningtips #heartratetraining #marathontrainning #slowrunning #easyruns #zone2 #marathoncoach #runnerkarolineolsen #runninginformation #heartrate #relatable #worksmarter

I’m already getting tired just by watching this video but it might be because I want to focus all my energy to hugging you 😊

READ HERE👇🏼 ✔️Your body doesn’t not pace, it knows EFFORT. ✔️If you get your max heart rate tested (through a race, field test or through a lab test (VO2 max or lactate test) you can measure that effort and see that IT’S ❌ NOT YOUR WILLPOWER OR LACK OF DISCIPLINE! ✔️You can start training in the correct effort because per my experience with myself and my athletes (1:1 coaching link on my profile) most people don’t train in the correct heart rate zones naturally. We overdo it because our society pushes MORE AND FASTER❌🚨 📈1:1 coaching link on my profile #runningtips #heartrate #heartratezones #runningcoach #runningtips #marathontips #runningcommunity #heartratetraining #runnerkarolineolsen #tiresometorun #haterunning #runningmotivation #runninginspiration

Thank you by the way! Based off your video, I did a proper warm up before my 10k last week and PB’d. I then did a cool down (for the first time) and felt recovered the next day!

SO EXCITING‼️ I am racing the Copenhagen half marathon on September 15th🤗🇩🇰 Very excited to see where my half marathon pace is at🤞🏼 Who else is racing @cphhalf ?🤔 Guess my time👇🏼 #halfmarathon #marathon #marathonrace #marathontips #runningcoach #runnerkarolineolsen #viral

WHY YOU SHOULD LISTEN👇🏼 ✅ I used to hate running and NOW I LOVE IT and my personal best marathon time is a 2:46 ✅I coach runners on a daily basis and see the differences between those who meet their goals and those who don’t. ✅ I improved my marathon time with 19 minutes in 6 months and my 5K time with 47 seconds in 1 month. Not to say that quick results is the way to go, rather to proove that this method has worked for me and for my athletes. What I mean with QUALITY > QUANTITY👇🏼 ✔️You need to absorb your training. There’s no need to push yourself if you aren’t recovering and building back stronger. ✔️Focus on your key workouts (long runs, tempo, threshold, and add recovery + zone 2 runs where that does not interfere with your quality sessions. ✔️Recovery runs are meant to help you recover and run faster for your key sessions, not to destroy your body further so you are left injured when doing a tempo or threshold run. This is why I don’t believe there is such a thing as too easy of an easy run. I have personally never experienced this as a coach. Follow for the rest of the 29 tips of how to run your fastest marathon📈🔥🙌🏼 📈1:1 coaching link on my profile 🔗Comment START NOW for my marathon plans 🔗Comment PLAN for my free beginner running plan #runningtips #runningmotivation #runninginspiration #firstmarathon #runningcommunity #marathontraining #marathontrainingplan #marathoncoach #heartratetraining #runnerkarolineolsen #runningcommunity

I'm scared of the chair flipping 😅

Without all that congestion and zig zagging what time do you think you could have run? 17:30? 😀

HERE👇🏼 You are NOT alone with struggling to get your heart rate down, even when trying to run slow! Almost every new person I coach experiences this! This is because 1️⃣they are not used to running with a low heart rate (their belief was to push themselves to a higher heart rate) ➡️ It takes time to become efficient at lower heart rate training. We all want fast results but the truth is that you can only control your input and what is sustained end smart long term might take annoyingly long. What to do? ✔️If you are running <4 times per week, don’t stress about a very low heart rate. Focus on how it feels and try to incorporate the logic of harder days and easy days. The more you run the more important detail becomes because you have less time to recover. ✔️Focus on running consistency and when that is in place your heart rate will drop with time and believing slowing down is smart. ✔️Don’t be afraid to WALK! No shame in waking and in fact it’s smart of your heart rate creeps too high on an easy day. Follow for my running tips😊 📈1:1 coaching link on my profile 🔗Comment START NOW for my marathon plans 🔗Comment PLAN for my free beginner running plan #runningtips #highheartrate #runfaster #runningmotivation #runningcommunity #runningcoach #runnerkarolineolsen #heartrate #heartratetraining

Good luck in the Olympics😊

How much food👇🏼 First, I am not a registered sports dietitian, however, I have been working with one for 5 years and educated myself on the field. I am currently working with @kd_garrido via @dexabody Katie is the best! When running more than 1 hour I take on carbohydrates. I started with banana, but now I find it easier and tastier to use gels. I prefer @guenergylabs due to their taste (chocolate outrage is my favorite), amino acids and electrolytes. I take 1 per 30 min of running (so 3 if running 1.5 hours)😊😊 I prioritize carbs right before my runs and carbs + protein (ideally in a 3:1 ratio) right after. My other tips: ✔️Focus on fueling FOR your runs! ✔️Focus on carbs pre and post run! ✔️Balance your meals with protein, carbs and fats to stay satisfied for longer! ✔️Eat post run even if you’re not hungry (I prefer a smoothie for really digestible nutrients and protein + carbs) ✔️Trust your body. If you’re hungry right before bed, eat. If you’re craving extra salt, add it. If you’re craving extra carbs, you need them! We are putting our bodies through high demands and need more than we maybe realize. ✔️Personally I eat more carbs the more I run. I am working on still eating my veggies and fruit, but I also eat more processed carbs when I am running a lot to make sure I am replenishing my energy storage. Follow for the rest of the 29 tips of how to run your fastest marathon📈🔥🙌🏼 #runningtips #runningmotivation #runninginspiration #firstmarathon #runningcommunity #marathontraining #marathontrainingplan #marathoncoach #heartratetraining #runnerkarolineolsen #fueling #howtofuelamarathon #marathonnutrition #whatieatinaday

Where are you at in your running journey?💕

Boundaries & marathon training👇🏼 Training for a marathon is a part time job! It takes time, energy, you need more sleep, more food, more planning. Those who know, know. I have been marathon training while in business school, in a new country, while also launching two businesses (my protein muffin start-up @staysatisfied and my run coaching). How do I find the time? By saying no (e.g. not going to every social event there is and being more mindful of the things I say yes to). I am now proud to tell a friend that I am going to bed at 9 and find other ways to socialize. For example by eating a meal or going for a run😉 I have learned to not compromise on downtime, sleep, nutrition and my workouts have. I am not saying my priorities have to be yours. Not everyone is trying to go to the Olympics! What I am saying is that it’s important to be clear on what are your priorities and follow through (say no to what are not your priorities). Follow for the rest of the 29 tips of how to run your fastest marathon📈🔥🙌🏼 📈1:1 Coaching link on my profile 🔗Comment PLAN for my free beginner running plan 🔗Comment START NOW for my marathon plans #runningtips #runningmotivation #runninginspiration #firstmarathon #runningcommunity #marathontraining #marathontrainingplan #marathoncoach #heartratetraining #runnerkarolineolsen

I used to run a miles Today i run a km. Its that can be call a marathons?

I love the new environment

How I use visualization👇🏼 When I do something hard, something I know I am more likely to shy away from or quit, I like to visualize the scene. This way I am prepared for how I am going to overcome it and that makes it FEEL easier. I do this with my races and I even do this with my days. Most of the things I do as an entrepreneur I am completely new to and it terrifies me to not have any idea of how I am going to solve the problems. Visualizing my day and me putting in the work to solving them makes it so much easier. I am showing myself that I CAN DO THIS. Same goes for going into tough workouts. I visualize myself doing them on the track or treadmill (typically where I do my threshold runs because I want a controlled environment). I see myself feeling unmotivated going into the workout but still feeling great while doing it. I see myself growing through overcoming challenge. Follow for the rest of the 29 tips of how to run your fastest marathon📈🔥🙌🏼 📈1:1 Coaching Link on my profile 🔗Comment START NOW for my marathon running plans 🔗Comment PLAN for my free beginner guide #runningtips #runningmotivation #runninginspiration #firstmarathon #runningcommunity #marathontraining #marathontrainingplan #marathoncoach #heartratetraining #runnerkarolineolsen #marathontips #visualization

Liked n sub👍 ❤️ from Sweden

HERE👇🏼 Most likely your fitness isn’t actually decreasing! Building mileage (if done in the correct way) is fatiguing you more which is the point given you recover and thus race faster. HOWEVER, when in the process you might experience slower paces because you aren’t recovered. This is why you want to taper before your race (reduce training load) to reap the benefits from the increased training load and race faster. ❌ You also want to make sure you aren’t in this state of fatigue for long periods of time because that’s when burnout and overtraining occurs. ✅ Periodization is a great tool to avoid overtraining! Over the last year this is something I practice much more and it’s done wonders to my consistency. In short I have periods of high mileage but cut back quite a bit to make sure I am absorbing the increase. 🔗1:1 coaching link on my profile 🔗Comment PLAN for my free beginner running guide 🔗Comment START NOW for my marathon plans Keep crushing your goals🤩🙌🏼 #runningtips #marathongoals #marathontips #runningcoach #slowrunning #runningdegression #runnerkarolineolsen #heartratetraining #runninggirl #runninginspiration #runningmotivation

The amount of times I need something like this… crazy. (I’m writing this 48 hours after a race with still some sore legs)

WHY👇🏼 My word for 2024 is RECOVERY. I finally committed to a sports massage EVERY week and it truly has helped me be able to run 85 miles injury free. 100 % get that people can’t spend the money to do this every week and that is not my point! My point is that after a race or a hard session getting a sports massage truly helps your recovery. ❤️‍🩹Spesifically for me it has helped release my muscle tightness which allows my muscles to function more efficiently. It also reduces inflammation, increase blood flow and reduces muscle soreness. I cannot recommend Bart with @p.b._sports_massage enough! It took me a while to find the right person so make sure you try different people in your local community! I am in San Diego, CA🇺🇸 Do you get a sports massage? Share your experience👇🏼 #sportsmassage #runningtips #runfaster #runnerkarolineolsen #runningcommunity #bodywork #recovery #recoverytips #postrace #postracevibes #postracesoreness #postracetips