I love the idea of "feeling guilty" as you run because you feel like you could push much harder. I would also maybe add "feel embarrassed." When I truly run in my aerobic zone I often feel self conscious that people in the street are judging me for running so slow.
Who need a science channel when you have friendly messy happy around explaining complicated rocket science to lay man and the results are amazingly good.. Kudos to your channels for putting extra efforts.
Hi all. 1 month ago I did my first 5k ( 36:40) it was excruciating. I decided to do aerobics for a whole month after the race and last Saturday did another 5k race ( 31:40). Running three times a week , doing intervals and eating “decent foods”. I truly believe that the aerobics was the one thing that help me the most. After an interval while I am dying for air… I keep jogging/running and step by step got used to being uncomfortable. Of course, I am a newbie into the running world but I decided to approach this with an open mind and si far is working. I started today to train for a 10k. Sorry for the gramatical mistakes… English is not my first language. Be safe , Adios.
After learning to swim for a month , I suddenly realised I can run at medium pace indefinitely. Earlier I hardly lasted a minute .I realised exactly what you explained in this video , but it became much clear when I watched .Thanks for putting your time and effort ❤
All so true a lots of people run in zone 3 and call it easy. Pride is a lot of people problem it was mine as well can let this person pass me. Once the base is built speed work is fun and you surprise your self how well you can do the session. Was hoping to break sub 20 of 5k. Today did 5 x1k @ 3:44 ; 3:39 ; 3:44 ; 3:44 ; 3:35 60 seconds recovery makes me think I should go for a faster time
You’re not wrong!! Pride has a big part to play in all of this. I’d say go for your sub 20 but you can always go harder in the last km if you have something left in the tank. Then you analyse the run and go again 😊😂
Great video Ben as usual! 👏 I started to run at lower heart rate and higher cadence in recent months. So far did several long runs and felt that it really helps to save energy throughout the run and recovery is much faster.
Very timely. Was just having another conversation about this on Facebook. And have started a 16 week marathon plan where I think this will be even more important for me.
I agree 100%. I spent 4 months focusing on building my aerobic base as I increased my weekly volume from 85km to 115km. It helped immensely in overall performance and in avoiding injuries.
I went to a lab to get my aerobic threshold done. It surprised me and turned out I have been spinning my wheels training. My aerobic threshold is only 110 bpm, so I need to spend the next few months essentially walking. I could breathe through my nose and chat at 135-140 bpm, but it’s well above my aerobic threshold
Great feedback on aerobic base building! A solid reminder for me too! I've got to run more easy days. It's far too easy to get pulled into that middle no-mans-land.
Wow. Watched your video on how to calculate HR zones. I wasn't aware of Joe Friel's calculator, but it suits me way better. I have always found other methods and calculators to output ridiculously low HR zones which seems way off for me personally. I train by POWER, not by HR, but Joe Friel's HR zones Z1 and Z2 allign pretty well with my POWER zones Z1 and Z2. It's nice to have the assurance that my POWER based training in the aerobic zones seems to be in line with aerobic HR zones. Thanks for the content you two upload. Always a pleasure to watch.
Also by spending 90+ minutes in your aerobic base it has significantly more impact on improving your cardiac efficiency than shorter runs do! People don’t realise but your easy runs should be about 8 - 9min mile if your race pace is around 530 - 545 per mile
As a newer runner the fluctuating between zone 2+3 is exctly what I thought my problem was but didn't know how to explain it. My effort level always goes up and down over a run, never remains constant.
Thanks a lot for this video. I’m someone who lifts three times a week and has recently started running cuz I have no stamina. Should I still be running in the aerobic zone?
I found that my aerobic base best develops in the threshold between Z1 and Z2 (for me that's around 135bpm), the same as my lactate threshold feels right between Z3 and Z4. This is amazing content as usual! Keep it up Ben.
Hi great article. One point ref energy systems. As far as i am aware, the aerobic energy system is errr... aerobic (obviously!) . The anaerobic system however, is an umbrella term for the 1. lactic acid system ( which can only last max of about two minutes, and 2. the ATP / PC system which lasts even less - about 10 seconds) I am sure you know this already, but in your graph near the start, you mentioned the lactic acid system lasting about an hour. Any exercise lasting this long is almost exclusively aerobic. Obviously no system is totally exclusive in any exercise. Anyway like i said, very interesting article Thanks. G
It’s fascinating. When I run, my hr is incredibly high. Walking sits around 100bpm. As soon as I jog jumps to 160 and goes up from there. My ‘easy’ 5kms avaerage with a HR over 170. I ran a half marathon with a Average of 175bpm last year in 2:20. At the time I was exercising most days and felt really fit. I could talk the whole way through the half. The max I’ve seen my HR is 199. You really can’t take a cookie cutter approach to HR 🤷🏼♀️
I’d suggest trying a heart rate monitor rather than on the wrist and if your easy heart rate is over 170 I’d make an appointment with a medical professional
@@John-wr8ng I do use a strap and my HR is always that high. I am a medical professional (doctor and exercise physiologist) and my own general practitioner is aware. It’s literally just my normal. Everyone is different. I’ve seen others with similar heart rates and then others struggle to ever see their HR above 160. My HR has always been high and I’ve been exercising like it knowingly for 10 years (and probably unknowingly for much longer) with no issues.
@@Lisamiles1989 Well it’s a key indicator of cardiovascular health. Higher heart rate under light exercise shows that your heart is having to work a lot harder right? Still doesn’t seem healthy to me
@@triggerhappymacrogir if you have a resting heart rate of 100bpm or over then you are suffering from tachycardia of some type. It isn’t normal if you’re healthy and don’t have underlying health conditions
Cool video. The links to the videos are missing. I always thought aerobic base was more or less your capacity to train So if you are just starting out, your AB is pretty low and therefore you can't really put in the harder / longer workouts until your body acclimates to stress you want to put on it. So if your weekly mileage is say 10 miles, it would be unreasonable to suggest doing 5 of those as speed workouts. By building up the overall mileage you in theory should have more endurance to do longer / harder workouts. But I definitely like your way of viewing it as well. I always saw my ordinary runs as just keeping my current level of fitness up and burning calories, but clearly I see an additional benefit after watching your analysis. As always a good video.
I just did a 5km race so this video was perfect timing. My last 3km avg was 178bpm for a 48yrs old. Must admit joe friel zone 2 is really high like 150-158bpm. I usually train around 138bpm avg. Guess i could see how it feels
Hey I’ve been training zone 2 for a 3-4 months, not knowing much of what I’m doing, working towards a marathon. I decided to get a trainer and he has given me a training schedule that mostly includes me running faster than my zone 2. Even upto heart rate of 175 some times. Is this normal or should I seek another trainer lol
The question then when you get older, does that still apply? Did a Go Tri event at the weekend and did a PB by nearly two minutes. I only do running twice a week and ride my bike twice a day Monday to Friday, with Saturday as a long ride.
Great explanation. Do you think you can run too slow? I run average easy runs at 5:30-5:40min/km and HR (with chest strap) is average 118bpm. Max HR is 180 and threshold I believe is around 160. Strangely my easy runs use to be 125bpm and now 118bpm. Strangely they feel the same though I know my base is okay. So, do you think you can run too slow? I worry I'm being a bludger. I can breath through my nose the entire distance.
I find base training so hard, as in knowing I'm in the right zone. I've been doing it for a few months now having previously always run around zone 3 and am pretty sure I still go too hard sometimes. I find these problems. I can run, just nasal breathing at around 158bpm. For me (39-years old) this is far too fast acording to all data and how I feel. Maybe I've got big nostrils or something. My HR is unreliable. I have young children and so pretty much always have some sort of cold or sniffle. My HR is impacted by this, stress, the fact I work night shifts as well as a few other things. I have found the conversational pace bit to be most reliable. I tend to randomly burst into song as I'm running as a bit of a test, and this tends to keep me quite slow. It also means I tend to run alone as no one wants to be seen with me. I was exclusively running easy recently (MAF training) and I enioyed the fact I could run every day due to low impact, but I just missed sometimes opening my legs up. Hang on, let me re-phrase that. Anyway, an interesting video with some good points well made. I'll have been running for a year in August and have got my 5km time down from 38 minutes to 22.49, which I'm very happy with. I'd love to have a bigger base and that's what I'm trying to work on now, but sometimes I just love to make the session hurt a bit. Odd as I used to hate any sort of running when I was younger. Maybe the two young children and getting out of the house is a reason now. Hmm.
Is it possible to go too slowly in base building? Eg, my 5k PB pace is 9.10min/mile, and I've read that recovery/base running should be 90sec/mile slower than that.....but I'm happily plodding along at 11.30min/mile....too slow or extra base building benefits? Great video again - thanks guys :D
No, I don’t think so. I think sometimes your technique does change a bit but you’re still loading your joints and it’s relatively safe at low speed. I think you’re good 😊👍🏻
Hey Sophie, just saw your post. I am in the exact same range as you. What are your times now ? How has zone 2 training helped you build a better base ?
I'm 250 @ 5'6 atm. I started running again with my heart rate monitor. Seems like the upper limit of my aerobic zone is 130 bpm. If I wanna stay under this, I have to jog 22 min per mile. Super slow right? Do note that in highschool at 165 I run a 5k at 26 minutes after no running to running in a year. I'm also powerlifting so I'm not gonna do zone 3 work or anything at all. Just purely zone 2 and 1. If you see this, please comment so I can update my progress in the next few months!
Thank you for these explanations! I have a higher than normal max heart rate (200-205bpm) and my watch stats tell me nonsense like I'm pushing z4 when I'm still nose breathing. Now I know I can do my base work in the 150-160 range instead of what seemed impossible to be impossible to run at 140 mark.
I have been attempting to work on aerobic for a while. Is the purpose to stay in aerobic regardless of a run or walk? I set up my Garmin to alert me when I am 5 beats below the top of my zone 2. I then start walking until I get to the bottom end of my zone 1 then I start running again. Is this the right approach? My heart rate shoots up whenever I get to a decent pace. Thanks for the advice Ben
Hi Michael. I try to “cruise” in zone 2. So I run at a pace that is around 5 beats lower than my top of zone 2 and I stay there. My zone 2 top is 164 so I try to stay around 159 and run. I don’t walk at all. 😊👍🏻
Hi I ran 1500m 4.50 but due to some reason I stopped running for 10 months, to get 4.50 time it takes 1.5 year of training i how much time I will get it back. Please reply bro❤️🥺
No I don’t personally think so. Anything minus your age is flawed as it’s about personal circumstance. No way my heart will be the same size/strength as someone else my age but unfit and overweight etc. Everyone’s resting and working heart rates will be different so you need to find out what your own personal zones are 😊👍🏻
is there a certain age group this applies to because the methods are telling me my aerobic base zones are in the 160s to 170s which is really high. My hr for 5k was around 205-206
is there such a thing as running too slow? i just did the calculation and it said that i should keep my heart rate between 156bpm and 167bpm when i usually keep it just below 140 on pretty much all of my runs
Well, that’s an interesting question and maybe the subject of a video!! I know when I run too slow my running mechanics change and I pick up niggles. I tend to keep myself between 145-162 and my top of zone 2 is 164. It’s the lower end of that when I run with Mary and higher end when solo 🤔
Mr Happy, one thing I've always been curious about is this. When does a runner know they can or should increase their easy-run pace. I mean, surely there are good runners who started off in their early days doing easy-runs at 10kph or 12kph (for example) but their aerobic base, strength, fitness level has become so developed that their easy-run pace should increase also. I mean, surely if a distance runner could maintain a pace of 18kph, their easy-run pace should be faster than 10khph or 12kph? Yes, I've heard that easy-runs can never be too slow and that they should be run at conversational pace, but I can't imagine Eliud Kipchoge or any elite athlete is doing his/her easy-run days at 10kph or even 12kph.
I think you are hitting on something that is also a thorn for me. I am personally tired of coaches hounding on "power meters" for bikes/shoes as some seconding coming of Jesus. Considering that even a short race like a 5k is still 85% aerobic even for elite athletes almost (higher for non-elites) that any form of monitoring beyond "HR" is just icing on the cake IMO. Even during high intensity sessions...the weekly volume there is measured in tens of minutes and not hours for each discipline for most AG's. Dunno...after a year+ with a PM on both my bike/shoes I no longer actively use them during a workout....I use HR on anything longer than 5 minutes and RPE on anything "spicy". I listen to my body more and in turn the enjoyment has been much higher. No longer a slave to the screen. Don't get me wrong...PM's are great for coaches who use that data along with all the other data to plot a course...but to use Power as a primary metric of "how hard to work that day" doesn't seem to factor in your FTP can vary +/-10% each day which is a lot...no different than a suppressed heart rate or a day where it is really responsive.
Definitely! Power meters are just another metric. I didn’t use one for the first 10 years and don’t rely on it now. The more you links everything together (power, HR, RPE etc) the more complete you are on race day and able to deal with curve balls like HR monitor failing or something! 😊
Whoa; learning may have occurred…I really slowed my pace (from 7:50/mile to 8:30/ mile) by using the nasal breathing test. My run was only 5 miles but it was effortless! Because I wasn’t so focused on pushing I had time to sit back and focus on arm swing and running form. I also just listened to a podcast and enjoyed the sunshine. I’m worried I’ll train myself to be slower but I’m pressing the “I believe button” and following the plan. Thanks Ben! ONWARD!
You won’t regret it, Michael. Go slower to get faster is a mantra in our house! You’ll be surprised once you go to put the hammer down in a few months. Consistency and training easy really pay off big time 👍🏻😊
@@ThisMessyHappy Ran my HM PRs entirely nose breathing, averaged 175bpm which is 90% of my max HR. If you practice nose breathing, it does nothing to stop you getting well out of the base zone. I think this advice may only work for people that nose breathe infrequently.
Ben you know you've said you will buy a pair of trainers upto £220 for the 1st hundred people who buy merch 😳😳😳 from 9:30 to 10:10. I don't think you actually meant that but I've followed you on Instagram 😂😂😂
Ben: To find your vo2 max you are going to have to run 5k flat out on a flat track. Me who hasn't run 5k yet and will need to do it at nose breathing pace: Well I gues I just have to keep building my distance and weekly mileage first.
I love the idea of "feeling guilty" as you run because you feel like you could push much harder. I would also maybe add "feel embarrassed." When I truly run in my aerobic zone I often feel self conscious that people in the street are judging me for running so slow.
Who need a science channel when you have friendly messy happy around explaining complicated rocket science to lay man and the results are amazingly good.. Kudos to your channels for putting extra efforts.
Thanks so much 😊 hope it helped 👍🏻
Hi all. 1 month ago I did my first 5k ( 36:40) it was excruciating. I decided to do aerobics for a whole month after the race and last Saturday did another 5k race ( 31:40). Running three times a week , doing intervals and eating “decent foods”. I truly believe that the aerobics was the one thing that help me the most. After an interval while I am dying for air… I keep jogging/running and step by step got used to being uncomfortable. Of course, I am a newbie into the running world but I decided to approach this with an open mind and si far is working. I started today to train for a 10k. Sorry for the gramatical mistakes… English is not my first language. Be safe , Adios.
Don’t worry about the grammatical mistakes! You did better than most English people!! And we’ll done on your progress, that’s awesome! Cheers 😊
Keep working 👍 well done 🥇 soon you get used to it and will like it a lot 😀
Nice Improvement
Good job man! Hope you are after 1 year still going :) !
After learning to swim for a month , I suddenly realised I can run at medium pace indefinitely. Earlier I hardly lasted a minute .I realised exactly what you explained in this video , but it became much clear when I watched .Thanks for putting your time and effort ❤
All so true a lots of people run in zone 3 and call it easy. Pride is a lot of people problem it was mine as well can let this person pass me. Once the base is built speed work is fun and you surprise your self how well you can do the session. Was hoping to break sub 20 of 5k. Today did 5 x1k @ 3:44 ; 3:39 ; 3:44 ; 3:44 ; 3:35 60 seconds recovery makes me think I should go for a faster time
You’re not wrong!! Pride has a big part to play in all of this.
I’d say go for your sub 20 but you can always go harder in the last km if you have something left in the tank. Then you analyse the run and go again 😊😂
Love ‘Can’t fire a canon from a canoe! Says it all👍
Ha ha totally! Cheers 😊
love how you explained aerobic base zones and the body's energy systems! Thanks so much!
Great video Ben as usual! 👏 I started to run at lower heart rate and higher cadence in recent months. So far did several long runs and felt that it really helps to save energy throughout the run and recovery is much faster.
Definitely. It’s the best way to make significant improvements and keep injury free. I swear by it! 😊👍🏻
Very timely. Was just having another conversation about this on Facebook. And have started a 16 week marathon plan where I think this will be even more important for me.
Definitely Clive! Super important for marathon training!! 💪🏻😊
I agree 100%. I spent 4 months focusing on building my aerobic base as I increased my weekly volume from 85km to 115km. It helped immensely in overall performance and in avoiding injuries.
Great work, John. It’s about dedication to the process 👍🏻😊
That's a hell of a lot of distance I'm building up from 20 to 60
Same, 115km a week is a sweet spot for some reason.
I went to a lab to get my aerobic threshold done. It surprised me and turned out I have been spinning my wheels training. My aerobic threshold is only 110 bpm, so I need to spend the next few months essentially walking. I could breathe through my nose and chat at 135-140 bpm, but it’s well above my aerobic threshold
Hey, How is your training going now 8 months later? At 135-140bpm were you able to just say a few words or full sentences?
@@tarun9542 I could say full sentences. And the training has been on and off, I won’t get tested again until another 6 months probably
Thank you for sharing and simplifying some of the concepts!!! Much appreciated as I do have a tendency to run my "easy" runs a little bit too fast.
Great advice Ben since going back to basics I’ve improved dramatically. I won’t be breaking speed records but I’m the best version of me.
And that’s the key! Best version of you, Claire. Nailed it 😊
I’m going to zone 4 I have a Newcastle brown ale
Great feedback on aerobic base building! A solid reminder for me too! I've got to run more easy days. It's far too easy to get pulled into that middle no-mans-land.
Tell me about it! Why does the body keep wanting to go there?! 🤯😂
@@ThisMessyHappy great question... For me, I enjoy "easy" effort but faster paced running, which means I'm running too fast for it to be truly easy.
Wow. Watched your video on how to calculate HR zones. I wasn't aware of Joe Friel's calculator, but it suits me way better. I have always found other methods and calculators to output ridiculously low HR zones which seems way off for me personally. I train by POWER, not by HR, but Joe Friel's HR zones Z1 and Z2 allign pretty well with my POWER zones Z1 and Z2. It's nice to have the assurance that my POWER based training in the aerobic zones seems to be in line with aerobic HR zones. Thanks for the content you two upload. Always a pleasure to watch.
Also by spending 90+ minutes in your aerobic base it has significantly more impact on improving your cardiac efficiency than shorter runs do! People don’t realise but your easy runs should be about 8 - 9min mile if your race pace is around 530 - 545 per mile
Yes totally. Good knowledge 😊
my easy is aroung 7;45-8;05 minutes per km for 90minutes,...
As a newer runner the fluctuating between zone 2+3 is exctly what I thought my problem was but didn't know how to explain it. My effort level always goes up and down over a run, never remains constant.
Love the energy in your vids fella!
Thanks buddy! Really appreciate that 😊👍🏻
Thanks a lot for this video. I’m someone who lifts three times a week and has recently started running cuz I have no stamina. Should I still be running in the aerobic zone?
The graph helps.
I found that my aerobic base best develops in the threshold between Z1 and Z2 (for me that's around 135bpm), the same as my lactate threshold feels right between Z3 and Z4. This is amazing content as usual! Keep it up Ben.
Thanks so much. It’s great to know that you’re dialling it in so well. That’s what it’s all about! 🤟🏼😊
Great video, thanks Ben. I find these videos very interesting as I'm currently studying Exercise and Sports Science at University!
Ah thanks Luke! That’s pretty much where all of my knowledge comes from. Sports Science at uni! 😂
Ha, awesome! I'm only in my first year but finding it really interesting!
This was a much needed video for me! Thank you for caring enough to help us out 😌✌🏼
Thanks so much Alicia 😊 it’s my pleasure 👍🏻
Thank you so much, this is the best explanation I’ve found on RUclips!!
Hi great article. One point ref energy systems. As far as i am aware, the aerobic energy system is errr... aerobic (obviously!) .
The anaerobic system however, is an umbrella term for the 1. lactic acid system ( which can only last max of about two minutes,
and 2. the ATP / PC system which lasts even less - about 10 seconds)
I am sure you know this already, but in your graph near the start, you mentioned the lactic acid system lasting about an hour. Any exercise lasting this long is almost exclusively aerobic. Obviously no system is totally exclusive in any exercise.
Anyway like i said, very interesting article Thanks. G
It’s fascinating. When I run, my hr is incredibly high. Walking sits around 100bpm. As soon as I jog jumps to 160 and goes up from there. My ‘easy’ 5kms avaerage with a HR over 170. I ran a half marathon with a Average of 175bpm last year in 2:20. At the time I was exercising most days and felt really fit. I could talk the whole way through the half. The max I’ve seen my HR is 199. You really can’t take a cookie cutter approach to HR 🤷🏼♀️
I’d suggest trying a heart rate monitor rather than on the wrist and if your easy heart rate is over 170 I’d make an appointment with a medical professional
@@John-wr8ng I do use a strap and my HR is always that high. I am a medical professional (doctor and exercise physiologist) and my own general practitioner is aware. It’s literally just my normal. Everyone is different. I’ve seen others with similar heart rates and then others struggle to ever see their HR above 160. My HR has always been high and I’ve been exercising like it knowingly for 10 years (and probably unknowingly for much longer) with no issues.
@@Lisamiles1989 Well it’s a key indicator of cardiovascular health. Higher heart rate under light exercise shows that your heart is having to work a lot harder right? Still doesn’t seem healthy to me
It’s the same for me. Resting is around 100 bpm, max is about 200. Usual average for an easy run is 170. My doc wasn’t concerned about it either.
@@triggerhappymacrogir if you have a resting heart rate of 100bpm or over then you are suffering from tachycardia of some type. It isn’t normal if you’re healthy and don’t have underlying health conditions
Thankyou 🙌🏼🏃🏼♀️
Great video
Thanks Leigh 😊
Great easy to understand video! Thank you 😊
Thanks Julie 😊
Cool video. The links to the videos are missing.
I always thought aerobic base was more or less your capacity to train So if you are just starting out, your AB is pretty low and therefore you can't really put in the harder / longer workouts until your body acclimates to stress you want to put on it. So if your weekly mileage is say 10 miles, it would be unreasonable to suggest doing 5 of those as speed workouts. By building up the overall mileage you in theory should have more endurance to do longer / harder workouts.
But I definitely like your way of viewing it as well. I always saw my ordinary runs as just keeping my current level of fitness up and burning calories, but clearly I see an additional benefit after watching your analysis.
As always a good video.
Thanks Eddie. Links should be there now. I appreciate your comments, as always! Thanks 😊
I just did a 5km race so this video was perfect timing. My last 3km avg was 178bpm for a 48yrs old. Must admit joe friel zone 2 is really high like 150-158bpm. I usually train around 138bpm avg. Guess i could see how it feels
Great info! Thx! Please tell me the name of the music we hearing :)
Hey I’ve been training zone 2 for a 3-4 months, not knowing much of what I’m doing, working towards a marathon. I decided to get a trainer and he has given me a training schedule that mostly includes me running faster than my zone 2. Even upto heart rate of 175 some times. Is this normal or should I seek another trainer lol
hi， i only did 10k aerobics run （heartrate 145） for a year and half, 10k from 58:00 to 48:00 now, should i do other training now?
the best way is test your lactate, zone 1 or bellow lt1 is less than 2mmol/ml blood
The question then when you get older, does that still apply?
Did a Go Tri event at the weekend and did a PB by nearly two minutes.
I only do running twice a week and ride my bike twice a day Monday to Friday, with Saturday as a long ride.
Yes, it always applies regardless of age. You’d have to re-test every now and then but it’s definitely the way 😊👍🏻 well done on your race 🤟🏼
Thanks for the video!
Do you have any good ideas how to work on my aerobic base while I"m out with a nasty IT band "injury" ("runners knee")?
Great explanation. Do you think you can run too slow? I run average easy runs at 5:30-5:40min/km and HR (with chest strap) is average 118bpm. Max HR is 180 and threshold I believe is around 160. Strangely my easy runs use to be 125bpm and now 118bpm. Strangely they feel the same though I know my base is okay. So, do you think you can run too slow? I worry I'm being a bludger. I can breath through my nose the entire distance.
The honest answer is I don’t know but it’s something I’m going to look in to as you’re not the only person that has asked! 😊
I find base training so hard, as in knowing I'm in the right zone. I've been doing it for a few months now having previously always run around zone 3 and am pretty sure I still go too hard sometimes.
I find these problems.
I can run, just nasal breathing at around 158bpm. For me (39-years old) this is far too fast acording to all data and how I feel. Maybe I've got big nostrils or something.
My HR is unreliable. I have young children and so pretty much always have some sort of cold or sniffle. My HR is impacted by this, stress, the fact I work night shifts as well as a few other things.
I have found the conversational pace bit to be most reliable. I tend to randomly burst into song as I'm running as a bit of a test, and this tends to keep me quite slow. It also means I tend to run alone as no one wants to be seen with me.
I was exclusively running easy recently (MAF training) and I enioyed the fact I could run every day due to low impact, but I just missed sometimes opening my legs up. Hang on, let me re-phrase that.
Anyway, an interesting video with some good points well made. I'll have been running for a year in August and have got my 5km time down from 38 minutes to 22.49, which I'm very happy with. I'd love to have a bigger base and that's what I'm trying to work on now, but sometimes I just love to make the session hurt a bit. Odd as I used to hate any sort of running when I was younger. Maybe the two young children and getting out of the house is a reason now. Hmm.
Running on a road with kids on their cellphones these days is insane. Ill stick to trail running thanks!
Is it possible to go too slowly in base building? Eg, my 5k PB pace is 9.10min/mile, and I've read that recovery/base running should be 90sec/mile slower than that.....but I'm happily plodding along at 11.30min/mile....too slow or extra base building benefits? Great video again - thanks guys :D
No, I don’t think so. I think sometimes your technique does change a bit but you’re still loading your joints and it’s relatively safe at low speed. I think you’re good 😊👍🏻
Hey Sophie, just saw your post. I am in the exact same range as you. What are your times now ? How has zone 2 training helped you build a better base ?
I'm 250 @ 5'6 atm. I started running again with my heart rate monitor. Seems like the upper limit of my aerobic zone is 130 bpm. If I wanna stay under this, I have to jog 22 min per mile. Super slow right? Do note that in highschool at 165 I run a 5k at 26 minutes after no running to running in a year. I'm also powerlifting so I'm not gonna do zone 3 work or anything at all. Just purely zone 2 and 1. If you see this, please comment so I can update my progress in the next few months!
Thank you for these explanations! I have a higher than normal max heart rate (200-205bpm) and my watch stats tell me nonsense like I'm pushing z4 when I'm still nose breathing. Now I know I can do my base work in the 150-160 range instead of what seemed impossible to be impossible to run at 140 mark.
Same here!
I have been attempting to work on aerobic for a while. Is the purpose to stay in aerobic regardless of a run or walk? I set up my Garmin to alert me when I am 5 beats below the top of my zone 2. I then start walking until I get to the bottom end of my zone 1 then I start running again. Is this the right approach?
My heart rate shoots up whenever I get to a decent pace. Thanks for the advice Ben
Hi Michael. I try to “cruise” in zone 2. So I run at a pace that is around 5 beats lower than my top of zone 2 and I stay there. My zone 2 top is 164 so I try to stay around 159 and run. I don’t walk at all. 😊👍🏻
Zone is in spectrum. Zone 3 is not wasted and can be suitable for people who have little time to train
Excellent video.
Thanks Nick 😊
Hi
I ran 1500m 4.50 but due to some reason I stopped running for 10 months, to get 4.50 time it takes 1.5 year of training i how much time I will get it back.
Please reply bro❤️🥺
Is the MAF method(180 minus your age) not just an easier way of finding your optimum heart rate zone for optimising your high end aerobic system?
This is also different than the zone 2 he spoke of...
No I don’t personally think so. Anything minus your age is flawed as it’s about personal circumstance. No way my heart will be the same size/strength as someone else my age but unfit and overweight etc. Everyone’s resting and working heart rates will be different so you need to find out what your own personal zones are 😊👍🏻
To be fair the MAF formula does say add 5 beats if you've been consistently training without injuries but I take your point 😉
i cant jog for 400 metres! Dunno how i will do a 5k to calculate my base zone :(
is there a certain age group this applies to because the methods are telling me my aerobic base zones are in the 160s to 170s which is really high. My hr for 5k was around 205-206
Great explanation.
is there such a thing as running too slow? i just did the calculation and it said that i should keep my heart rate between 156bpm and 167bpm when i usually keep it just below 140 on pretty much all of my runs
Well, that’s an interesting question and maybe the subject of a video!! I know when I run too slow my running mechanics change and I pick up niggles. I tend to keep myself between 145-162 and my top of zone 2 is 164. It’s the lower end of that when I run with Mary and higher end when solo 🤔
What are the key workouts for 5k? Im hoping to break my 5k pb this june 13. My first in person race for years
No key workouts. Just be mega consistent 😊👍🏻
Mr Happy, one thing I've always been curious about is this. When does a runner know they can or should increase their easy-run pace. I mean, surely there are good runners who started off in their early days doing easy-runs at 10kph or 12kph (for example) but their aerobic base, strength, fitness level has become so developed that their easy-run pace should increase also. I mean, surely if a distance runner could maintain a pace of 18kph, their easy-run pace should be faster than 10khph or 12kph?
Yes, I've heard that easy-runs can never be too slow and that they should be run at conversational pace, but I can't imagine Eliud Kipchoge or any elite athlete is doing his/her easy-run days at 10kph or even 12kph.
Do you train max heart rate or lt for heart rate zones?
Very helpful one❤️
Thanks buddy 😊
I think you are hitting on something that is also a thorn for me. I am personally tired of coaches hounding on "power meters" for bikes/shoes as some seconding coming of Jesus. Considering that even a short race like a 5k is still 85% aerobic even for elite athletes almost (higher for non-elites) that any form of monitoring beyond "HR" is just icing on the cake IMO. Even during high intensity sessions...the weekly volume there is measured in tens of minutes and not hours for each discipline for most AG's. Dunno...after a year+ with a PM on both my bike/shoes I no longer actively use them during a workout....I use HR on anything longer than 5 minutes and RPE on anything "spicy". I listen to my body more and in turn the enjoyment has been much higher. No longer a slave to the screen.
Don't get me wrong...PM's are great for coaches who use that data along with all the other data to plot a course...but to use Power as a primary metric of "how hard to work that day" doesn't seem to factor in your FTP can vary +/-10% each day which is a lot...no different than a suppressed heart rate or a day where it is really responsive.
Definitely! Power meters are just another metric. I didn’t use one for the first 10 years and don’t rely on it now. The more you links everything together (power, HR, RPE etc) the more complete you are on race day and able to deal with curve balls like HR monitor failing or something! 😊
Alright, alright, alright….I’ll slow down and trust the process! Hahaha! Tomorrow’s run is a great target for a leisurely nasal-breathing 5k!
Whoa; learning may have occurred…I really slowed my pace (from 7:50/mile to 8:30/ mile) by using the nasal breathing test. My run was only 5 miles but it was effortless! Because I wasn’t so focused on pushing I had time to sit back and focus on arm swing and running form. I also just listened to a podcast and enjoyed the sunshine. I’m worried I’ll train myself to be slower but I’m pressing the “I believe button” and following the plan. Thanks Ben! ONWARD!
You won’t regret it, Michael. Go slower to get faster is a mantra in our house! You’ll be surprised once you go to put the hammer down in a few months. Consistency and training easy really pay off big time 👍🏻😊
“And numero ---- ummm uhh --- THREE” - the gap in the speech marks the distance bw England and Spain, coach! 😂
I just count any run where I don’t have to breathe from my mouth as a base run. Idk if that works or not
Yes that’s a great way to keep yourself in your base zones 😊
@@ThisMessyHappy Ran my HM PRs entirely nose breathing, averaged 175bpm which is 90% of my max HR. If you practice nose breathing, it does nothing to stop you getting well out of the base zone. I think this advice may only work for people that nose breathe infrequently.
Where did the vid links go?
Ha ha I forgot to add them! Will do it now 🤦🏻♂️😂
Ben you know you've said you will buy a pair of trainers upto £220 for the 1st hundred people who buy merch 😳😳😳 from 9:30 to 10:10. I don't think you actually meant that but I've followed you on Instagram 😂😂😂
I did mean that! So if you’ve bought the merch you’re in with a chance 👍🏻😊
@@ThisMessyHappy sorry bud I heard you'll buy the 1st hundred a pair not one of the 1st hundred 🤔🤔🤔
Ha ha holy heck!! 😂
@@ThisMessyHappy can I have a pair of them craft zebra thingies 😝 size 9
Wish you had mentioned "telomeres" too.
Ben: To find your vo2 max you are going to have to run 5k flat out on a flat track.
Me who hasn't run 5k yet and will need to do it at nose breathing pace: Well I gues I just have to keep building my distance and weekly mileage first.
And skipping ,I think ,does your base ,plateau plateau,plateau,plateau,plateau
No, I don’t think base plateaus as long as you work out different ways to engage with it 😊👍🏻
Wow
Clearly has never seen a punt gun. Otherwise, great video, thanks.
I had to even look it up!! 😂 but it’s not a canon 😉😂
How many burgundy Vans shirts does this guy own lol
1 😂
The world is your lobster 🌍😂🤣😂
Ha ha my fave 😂
Running the 5 k to get heart rate you mean run it flat out as hard as possible?
Hahaha the world is your lobster!
Ha ha it sure is 😂 🦞
James Bond driving past at 0.23?
😂
For everyone looking for the HR vid: ruclips.net/video/tRx1bwsd2DA/видео.html
If this was true, fartleks would be a waste of time, when they're clearly, demonstrably not.
It's quite ironic that the brain is the most mind blowing thing?
Ha ha yeah the irony wasn’t lost on me when I was filming it 🤯😂
Your heart is the engine, blood vessels the fuel injection, and mitochondria the spark plugs.
So I should quit smoking
5 km is 12,5 times round the inner track. That's a lot!
So jogging?
I’m going to zone 4 I have a Newcastle brown ale
Ha ha