Run Faster with a Low Heart Rate (The Science, Mistakes & Guidelines)

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  • Опубликовано: 24 дек 2024

Комментарии • 105

  • @AlvinBisarya
    @AlvinBisarya Месяц назад

    Very well researched! Nice job.

  • @kellenkraft8304
    @kellenkraft8304 Месяц назад +2

    More gold from Brodie! Thanks for a great video packed full of info!

  • @munrowen
    @munrowen Месяц назад +1

    I definitely pledge to run smarter 😊. I do a lot of Z2 but, you’re right, it tends to be near the top end of the range. So I am going to implement your tip straight away…. to stay at the lower to mid range instead. And to do that I will shift the HR range down on my watch. I will likely be at 7.00 -7.15 min/km pace for this. The only problem is, as you get slower it’s sometimes feels a lot harder to ‘run’. Which brings in the question - do I try and keep cadence up or just shuffle along in an almost exaggerated walk? Thank you for such fantastic videos and podcasts!

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад +1

      @@munrowen let’s go! 💥 thanks for the kind words. Anything that gets your HR low enough will suffice. With enough time spent at that slow speed, hopefully your body learns to become more efficient.

    • @munrowen
      @munrowen Месяц назад

      Oh… just continued on through the video and heard your cadence advice 👍😊

  • @wardes7585
    @wardes7585 Месяц назад

    To smarter run, pledge I....
    Thanks for the good summary. I've been running for about a year and felt like I'd hit a major plateau. After some research, I've been following this approach for the last 2 months or so and am definitely seeing a noticeable difference.
    I've also lost more weight, which makes sense because I'm burning more fat each run!

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад

      @@wardes7585 well done 👏 I’m glad you’ve found the info useful and seeing good results. Keep up the good work!

  • @mohdazeem50
    @mohdazeem50 Месяц назад

    i started running july.. and now i found out this info is really usefull to me!

  • @EMTobias
    @EMTobias Месяц назад

    Can you let me know the advantage of Zone 2 vs Zone 3? What I read is that Zone 2 is good for producing mitochondria while Zone 3 will make the mitochondria that you have more efficient. So, both zones are good to use. Any thoughts?

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад +2

      @@EMTobias interesting, i haven’t heard about Z3 improving mitochondria. I’ll have to look into it

  • @jttj742
    @jttj742 4 часа назад

    Any science on power based training?

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  4 часа назад

      @@jttj742 plenty for cycling. Not a lot for runners. I interviewed Nathan Fenton on the podcast about power based training if you wanted to give that a listen.

  • @jassaljs
    @jassaljs Месяц назад

    Very useful

  • @walleye204
    @walleye204 Месяц назад +1

    Would an arm strap work as well instead of a chest strap? I see folks wearing those like up by the bicep area

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад

      @@walleye204 not as accurate as chest unfortunately. But you can always make use of what you’ve got just know it’s not the best solution

    • @munrowen
      @munrowen Месяц назад

      I’ve made a comment re my experience of arm strap to someone else’s comment further down 👍

  • @marjankrebelj4007
    @marjankrebelj4007 Месяц назад

    I pledge to run smarter! Thanks for a very informative video. I appreciate metric units :)

  • @barrythurlow2980
    @barrythurlow2980 Месяц назад

    I pledge to run smarter! Great video, very informative. Thank you.

  • @marius3347
    @marius3347 Месяц назад

    I found out that having a cadence 10/15 spm higher than my HR goal it does not affect my HR only initially but then it goes down. Its like a car when starting it idle, the initial rpm is higher then it goes down.

  • @vasya.k1n6
    @vasya.k1n6 Месяц назад

    How to calculate Z2 HR range?

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад

      @@vasya.k1n6 the video explains how to get your resting HR and max HR and the online calculator is in the description

  • @alanvegamartinez2961
    @alanvegamartinez2961 16 дней назад

    I pledge to run smarter 🏃🏻‍♂️

  • @Esoterik87
    @Esoterik87 Месяц назад

    Great video. I pledge to run smarter

  • @ganesangiridharan5187
    @ganesangiridharan5187 Месяц назад

    I have been running polarized since Jan 2023. My paces Z2 are 12:20 start and gradually down to 11:2x for a 6-7 miler. Is this appropriate enough. Or am I running slower than I am supposed to. Both summer and winter is the same.

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад

      @@ganesangiridharan5187 sounds great to me 👏 well done

    • @goldeneagle256
      @goldeneagle256 Месяц назад

      your heartrate matter, not your pace, so if you run in zone 2, then you are running at the perfect pace:)

  • @azri.yusoff
    @azri.yusoff Месяц назад

    Hi. What is your opinion on nasal breathing running?

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад +1

      @@azri.yusoff I like it! Probably helps as a range finder to know what intensity level you’re at and can help your air reach the lower lobes of your lungs 👏

  • @jhnkwack
    @jhnkwack Месяц назад

    동영샹 자료 고맙습니다. 카보넨 공식 70%을 적용하면 일반적으로 알려진 존2영역인 최대 심박수의 70%보다 더 큰데 이 차이는 어떻게 생각하여야 합니까?

  • @andriratnasari2648
    @andriratnasari2648 Месяц назад +4

    I pledge to run smarter

  • @SantaCruzRunner
    @SantaCruzRunner Месяц назад

    I still pledge to run smarter! 😂 I’m definitely guilty of running at the top end of my zone 2 in order to keep my paces faster. Mostly to keep the race predictors like CRPlots from dropping my predicted times. Terrible habit that I’ll work on now.

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад

      @@SantaCruzRunner haha I love it! Every time you write it is another helpful self reminder 👏 keep em coming

  • @hldwalker
    @hldwalker Месяц назад

    how about arm band heart rate monitors?

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад +3

      @@hldwalker not as accurate as chest unfortunately. But you can always make use of what you’ve got just know it’s not the best solution

    • @munrowen
      @munrowen Месяц назад +1

      I’ve used a Polar OH1 arm band (think they have a new version out now) for a few years now and for me, it’s been brilliant. Sometimes I’ve switched to a chest strap to compare and can’t say I’ve noticed any difference. Being female I find the arm band so much more comfortable than the chest strap. I guess we are all different though so it may not work for all.

    • @hldwalker
      @hldwalker Месяц назад +1

      @@munrowen thanks. I've seen the Pros wearing them more often in the Majors (Women) and wondered if they are improving. I agree easier to wear/ use than the chest straps

  • @lukasbauza1656
    @lukasbauza1656 Месяц назад

    I pledge to run smarter🎉

  • @peterbull4442
    @peterbull4442 Месяц назад

    I pledge to run smarter 😊

  • @maxmaier2092
    @maxmaier2092 Месяц назад

    I dont now what my perfekt Pace for a Zone 2 run should be… i the past i did my Runs at 6.30-7.00 per km just Like my 4h Marathon pace with HR of ca 145 but according to my sub 20 (19.30) min 5K it should/could be much faster

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад +1

      @@maxmaier2092 don’t use pace of finish times. Like I said these are only guidelines. Use Heart rate or perceived effort to know if you are in the right zone

    • @gerardhoskins1182
      @gerardhoskins1182 Месяц назад

      It's volume. No one talks about volume in zone 2 videos. KMs per week.
      Running low volumes you can fairly easily lower your short 5k time. Infrequent high intensity runs with large rest periods between (only running a couple days a week).
      For a marathon, any time under 4hr will require a much much larger of weekly volume. That's where the 80/20 comes in and makes sense.
      But then if you aren't interested in a marathon, and only want to get your 5k time down, running 80% of 30km a week at 7:00m/km isn't going to get you anywhere close to a sub 20 5k.

  • @llamaclipz
    @llamaclipz Месяц назад

    Why does Garmin tell me that zone 3 is base and not zone 2?

  • @morrisg5060
    @morrisg5060 Месяц назад

    I pledge to run smahhter!!!!

  • @bmp713
    @bmp713 Месяц назад

    Zone 2 according to research is much more about increasing heart size, stroke volume, and blood vessels, and less about mitochondria. This is done at near the upper limit of Zone 2, lower if elite. Zone 2 is a balance between maximum stroke volume and being slow enough for the heart chambers to fill with as much blood as possible. Mitochondria does allow muscles to use the oxygen delivered, but they are useless if the heart cannot deliver enough oxygen in the first place.
    Basically Zone 2 makes your heart larger to hold more blood. HIIT makes it pump that blood harder.

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад +1

      @@bmp713 thanks for your contribution! It’ll be helpful for runners reading through these comments 👏 perhaps worth addressing in a new video

    • @bmp713
      @bmp713 Месяц назад +1

      @@RunSmarterwithBrodieSharpe Its something that helps resist going too hard. I know I am getting more out of breath because my heart is not pumping enough oxygen. To make the heart chambers grow larger and pump more oxygen I know I need to slow back down.

  • @llamaclipz
    @llamaclipz Месяц назад

    Zone 2 for me is a 14 min mile 😢

  • @EricCartmanFTW
    @EricCartmanFTW Месяц назад

    great vid but no one goes from 10 to 10.8 to 12km/hr with the same HR in 2 months. @12:56

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад

      @@EricCartmanFTW I can respect that. Just some helpful visuals to illustrate a point but yes, inaccurate.

  • @NT-NT23
    @NT-NT23 Месяц назад

    Run smarter

  • @scubamarilu
    @scubamarilu Месяц назад

    I would like to see elite runners heart rate information, to verify this.

  • @jimmybondy9450
    @jimmybondy9450 Месяц назад

    I put my shoes on and run. 😅 I don't even wear a watch. Since decades.

  • @HowlingFantods
    @HowlingFantods Месяц назад

    I'm such a beast I am having a hard time relating to this video.

  • @grzegorzchyb656
    @grzegorzchyb656 Месяц назад +2

    3:59 this looks wrong

    • @TR-zf6io
      @TR-zf6io Месяц назад +1

      Looks about right to me. He saying that if you are capable of running a 4h marathon, your zone 2 pace will likely be in the ballpark of 6:30-7min/km. While I haven't run a marathon, I've run a 2h half, which, if I trained for a full would probably put me somewhere in the 4h20m-4:30 range for a full marathon. My upper end of my zone 2 is 135bpm (using Karvonen method to calculate it). My pace at that HR is around 6:35-6:50 min/km (depending on how far into a training block I am and my fitness level at that time), right where he would predict it to be.

    • @gerardhoskins1182
      @gerardhoskins1182 Месяц назад +1

      ​​​@@TR-zf6io
      The thing that doesn't get discussed in every RUclips zone 2 video is running volume.
      Most hobby runners don't have anywhere near the weekly volume to actually gain the real benifits of zone 2/MAF/80-20 etc
      7min kms is for most approaching a fast walk, or it's a shuffle which promotes poor running form. At this point, your not really running.
      If you are only averaging say 50km a week (or even less), and 80% of that is done at 7min kms, there is no way you are going to accumulate the volume or stamina required at higher intensity to achieve a 4hr marathon (which is a pace of 5:40).
      If you are doing +100km a week, or daily double runs, it makes sense, recovery, injury prevention etc. But not for most who only run a few days a week.

    • @TR-zf6io
      @TR-zf6io Месяц назад

      @ what would you recommend for slower, less fit hobby runners who would be deep into zone 3-4 at a faster pace like 5:40? I would think that Spending most of your running time there as a less fit runner is a pretty good way to increase injury risk and overtrain for that level of fitness.

  • @Blurred1-h9f
    @Blurred1-h9f 28 дней назад

    I run to pledge smarter.

  • @youngsuk3329
    @youngsuk3329 Месяц назад

    Sorry but all the latest smartwatches has 99% hr accuracy compared to a polar chest strap, so pls stop that nonsense 'need a chest strap' to monitor hr accurately

    • @RunSmarterwithBrodieSharpe
      @RunSmarterwithBrodieSharpe  Месяц назад

      @@youngsuk3329 thanks for sharing. I’ll keep an eye out on the research

    • @stevebenko4469
      @stevebenko4469 Месяц назад +1

      If worn properly, many people have tested watches and they seem to record very accurately

    • @renners9636
      @renners9636 Месяц назад

      Forerunner 965 owner, cold day, intervals, Low/high body fat? Watches still get confused no doubt about it, I actually recommend arm band straps, love my coros unit, best of both worlds.

  • @teejay_musicart1355
    @teejay_musicart1355 Месяц назад

    I pledge to run smarter

  • @CheMarco0766
    @CheMarco0766 Месяц назад

    I pledge to run smarter

  • @anbarazen
    @anbarazen Месяц назад

    I pledge to run smarter

  • @punitawasthi4051
    @punitawasthi4051 Месяц назад

    I pledge to run smarter

  • @cheslingrootboom9650
    @cheslingrootboom9650 Месяц назад

    I pledge to run smarter

  • @JabzKhumalo
    @JabzKhumalo Месяц назад

    I pledge to run smarter

  • @devizesrunningfit4289
    @devizesrunningfit4289 Месяц назад

    I pledge to run smarter

  • @stumeads7116
    @stumeads7116 Месяц назад

    I pledge to run smarter

  • @רחלשיין-ס3י
    @רחלשיין-ס3י Месяц назад

    I pledge to run smarter

  • @ericrodriguez2612
    @ericrodriguez2612 Месяц назад

    I pledge to run smarter

  • @ghonaimahmed
    @ghonaimahmed Месяц назад

    I pledge to run smarter

  • @ArthurPaulino-j2s
    @ArthurPaulino-j2s Месяц назад

    I pledge to run smarter