Tauren, Thank you for the videos. Your channel has become a daily watch for me, and I sincerely appreciate the effort that you put into providing quality content. I stumbled across your channel after I was inspired by another athlete (Nick Bare) to register for my first Sprint Triathlon. Though I was initially inspired by Nick, it was you that inspired me to understand the science and use that science to prevent injury and to be more competitive in my first race. I’ve got to say, trying to maintain a zone two workout is tough! This Saturday, I plan to kill myself doing a max heart rate run, then I’ll go home and do the calculations so I know what my actual zones are. Thanks again, JT
Hi. What do you recommend to monitor my HR while running. I have a finger oximeter that measures oxygen and HR but it doesn’t work well when I’m in running.
I would add treadmill work to that list. I live in a warm state, it allows me to keep cool, keep a nice steady Z2 HR and reduces joint impact during larger training blocks. I do this for about 1/4-1/3 of my runs
Excellent info. Run walk is so important. Most every avid runner I know is nursing an injury at some point every year. Usually due to over training. The smart ones have learned it’s ok to run walk. Special Forces operators are taught to run walk and train with 20-24hr run walks with gear.
The best video about hr zones for me, I think a lot of people are really struggling with run/walk, that’s so good that there are Olympic examples of using run/walk
What also helps is cutting a run in two halves. When I started running in zone two, my HR constantly rose and after 20-25 minutes, I was above zone two. So on zone two running days I did one run in the morning and one in the evening to add up to 50 - 60 minutes. After some months I was able to add a little time to my first run. And some time later I could add another 5 minutes and so on.
Especially the running when cold is so true. Today was so nice outside, ran 11km at ~5:35min/km mostly zone 2. Yesterday same route same time, but quite bit warmer. Easily 20-30s slower while being in low Z3, trying to keep my HR down. Run/walk is something I'm only incorporating, when I just did an incline. Then at the top I allow myself to walk until I reach the decline again or my HR dipped bellow Z2.
I'm 55 and started to run 10 years ago, and I have chronical sinusitis. After some “RUclips investigation, 3 weeks ago I decided to try zone 2 running since, for me to be able to run 10K in less than an hour, I am always in zone 4 and 5... Now, just to be able to be in Zone 2, I have to do each kilometer in around 8:30 minutes. I am just and average Joe, but I am amazed that you can make a kilometer in almost 5 minutes in Zone 2, I am really far from that. I run 50 Km a week, so this will be a really long way for me to be able just to run an average of 6 min per kilometer in zone 2, I am guessing 6 months at least. BUT, your videos are helping me a lot to “build the patience” I need to keep with this training. THANKS!!!
Breathe by James Nestor says the opposite about mouth breathing. His data says practiced nose breathing is 40% more efficient than mouth breathing. I've been trying to work on nose breathing and in the short term my HR is a bit higher but I do think there is major benefits. Its a great read for any athlete.
Gazza-in-the-usa I’m pretty sure breathing through your nose releases a chemical that helps absorb oxygen. Also breathing through your nose should theoretically make you more efficient at pulling oxygen from your blood because you will have naturally high co2 levels which signals your body to pull more oxygen.
@@ysomadbeats Disagree. Oxygen depravation just means your heart beats faster to pump more blood to transfer as much oxygen as possible to keep the Sp02 levels up. Simple gaseous exchange.
@@GodzillaGoesGaga Unless you have a condition like a deviated septum, then nose breathing is consistently proven to be better. However, if you have been only mouth breathing for years, then it will take time for your tissues to adapt to it. It's the same principle as bone density and muscular strength adaptations. You must provide the correct stimulus or else the body atrophies.
@@someguyusa As I commented above my nasal capacity is way less than open mouth. Please don’t try and diagnose me over the internet without any knowledge of my physiology.
Great video and I believe nose breathing is better all around whenever you exercise to build capacity. Your nose gives every breath a spa treatment (over 20 benefits) before it enters your body.
I did the run/walk like almost every run. Cus its much more relaxed & easy on the joints. I could run everyday to be honest. Last month's mileage was 300 Kilometers. Before, 100K a month seems impossible. Now I could run a half-Marathon 3 times in a week!
This is the only low heart rate training video I've watched that suggested mouth breathing to keep your heart rate low. That's nice to hear since I always force myself to do nose breathing and maybe it is making it harder for me. I'll give it a try !
Thank you for that video! I started training again and kinda naturally did run/walk, but was thinking I am doing it all wrong. Now, I feel rather smart and happy my body&mind outplayed my thinking head and got this right subconsciously 🤓
So, basically as I’m understanding it, best way to run longer and faster is to increase baseline threshold rather than increasing top-line performance. Best way to do that is Zone 2 training. Am I getting that right? Just got back from a 2 mile run (avg. BPM ~159) and I felt like I could easily go another 2 with no problem, which is a BIG DEAL for me. I’m really trying to improve my run times and distance so a response from anyone who knows what they’re doing would be greatly appreciated lol.
I wish ‘twas easier for us ladies to run sans shirt; the closest thing for us to do is to run in a tank. I totally agree about how we breathe doing the run. It has helped me tremendously breathing out more slowly and from my stomach.
Helpful! Z2 training is great too take get in tune with the heart and become a bit more intuitive. And power-walking? Excuse for wristbands and windbreakers. You explain very well. Good teacher.
Like your video but check science about nose breathing. When you use only nasal breathing, you basically increase CO2 in blood (Bad thing ?) but also increase NO, which has been shown to increase arterial oxygen tension and reduce pulmonary vascular resistance. So yes, you breath "less" (volume) but because you are far more efficient (Telles, Singh, & Balkrishna, 2011). It's also an advantage for controling the parasympathic nervous system (Check Patrick mckeown), which allows us to bring our HR down... For Zone 2 training adaptation, nasal breathing is definitely better and when you'll on higher intensity (like tempo or threshold), use mouth breathing.
Excellent tips, Taren.. quick question: belly breathing does indeed relax and lower heart rate.. but how to do this while keeping core control? I mean.. whenever I feel the need to belly breath, I fear my running form will be jeopardized by relaxing the core.. do you have any tips on that? Thanx!!!
I struggle to keep my HR under 170 let alone zone 2. My run today which was below threshold but faster than long run I was 46% zone 5 and 47% zone 4 and I felt reasonably strong. I've always struggled to keep hr when exercising under 160. I'll do have generalised anxiety so my resting HR is a bit higher than someone of my fitness should be. I'll have to give these tips a go
I was in the same boat not long ago! By switching to early morning runs and getting a chest strap (don't try and keep low hr on a watch optical sensor) I was finally able to maintain low HR at a really slow 12.5 to 13 min/mile pace. Been doing that for a few months and can now do 11/min mile for 8 miles at 135 hr. Consistency is key!
I very much understand that. I live in HK and do 85% of my mileage in zone 2. It was hard at first to adapt especially during the summer heat but the body really adapts well after w few weeks
What do you think is the best intensity and heart rate zone to maximize heart size, stroke volume, and improved circulation? Zone 2 60-70%, Zone 3 70-80%, or Zone 4 80-90%? How would the heart adaptations differ with a 150HR running slow uphill versus 150HR running fast on the flat?
In order for me to stay in Zone 2 I have to walk very slow or straight up stop. My Resting HR is 67-72. As soon as I move I'm at 90+ then at walking I'm up to 120-134. Slow jog I'm at 160. My Max is 175. I do come from a HIIT background, I was a sprinter and love HIIT. I do want to become a better runner but don't think I can do that walking to keep heartrate low. Catch 22 I guess.
gosh im so glad that you mentioned long hikes are good replacements for long slow runs, but since i enjoy both, and I already had this planned, can you incorporate a mid distance run, say 6 miles with a shorter (intense) hike? I want to run TO my favorite hike here on oahu and then do it, the hike itself is maybe 4 miles but it is very hard
Agreed. Try running on a track for a month. Hills will be your friend. Haha. I ran 10K everyday on a track for almost 2-3 Months. It was so boring. But then I tried incorporating hills and now I don't want to run if there's no hills in it. Hahah.
@@rahima9193 true it easy and do-able on treadmill rather in track or road. very easy for our body to get into our usual running motion (eager to run faster each mile)
@@Readytogo11111 Yeah broke my 5K Personal Best on hills. 25Mins. From 37Mins. Everything starts from basic. Its not you can't do it, its just your body hasn't adapted yet. So keep grinding!!
This just makes a heart rate monitor that much more important since everyone says that without one just make sure you're nose breathing. If nose breathing equals zone 2 is all you have to go off you can't mouth breathe to bring your heart rate down.
I can't quite understand if zone 2 improves mitochondrial density or becomes more efficient. This question is because in your "guidelines on how to use those heart rate zones" you put in zone 5: "This zone builds mitochondrial density in your extremities, allowing your body to use oxygen more efficiently .. . "So what can you improve? in zone 2 and zone 5, density or efficiency. Thank you very much...
Heartrate zones are just proxies for lactate tresholds, so if it's hot, your zone 2 for your legs is just at a higher heartrate because the heart also needs to circulate blood in your skin.
Hey TT, I have a question. If I am doing zone two running (around 7 km) and right after this run I go for a 2 or 3 km really fast ( zone 4 / zone 5) does it negatively affect my mitochondria gains from the zone 2 run? Thanks for your answer
What is Zone 2 running? What range of HR is in within Z2? If using the Heart Rate Reserve formula, my range for Z2 is quite high in comparison from working it out from my Max Heart rate.
yes and no, yes they improve your aerobic capacity which helps all disciplines but they don't improve the specific muscle mitochondria density in run specific muscles, the ones that don't cross over between sports i.e. hip stabilisers etc. So basically you can do Z2 on other less injury prone disciplines swim/bike and help your run, buuuut you can't eliminate your long runs entirely. The typical advice is triathletes don't need to run *as often* as marathon runners to get the same performance due to the aerobic cross over (and imo its smart not to run too much as you limit your injury potential)
@@chrisoman87 Very helpful, that's what I thought. I lift weights, run, and bike and have a difficult time trying to find an ideal schedule to fit all those things in so that I see improvement and not get worn out. Biking is my least favorite (I have a Peloton for sale, lol) but it's super helpful on bad weather days.
I do my zone 2 on the treadmill. controlling the pace controls HR. Do you get the same Z2 benefits for running by doing Z2 workouts on the Eliptical or bike?
Yes, you will get the same cardiovascular benefits. Z2 runs/activities are about staying within a range where oxidative metabolic systems (Krebs cycle/electron transport chain) are most stressed. When you enter into Z3 and higher you still utilize these oxidative systems, but also begin to utilize a higher degree of anaerobic (glycolysis and ATP-PC) metabolic systems. So it is essentially about energy use, and allowing your body to efficiently utilize a higher degree of fat through beta-oxidation and the subsequent aerobic pathways. This will occur during any activity that stresses you in Z2, the only thing you will be missing during an elliptical or bike will be the muscular and joint impact training from running - which can have a decent effect on heart rate in itself if you aren't keeping up with actual running, or intense hiking like he talks about in the video.
@@Opeth115 Thank you for that information, I am primarilary a distance runner, if I can replace some of my 40 min easy runs with a 2 hour bike ride at zone 2 I think it would improve my aerobic capacity while reducing the impact on my joints
New to zone 2… tried my first treadmill Z2 and good lord had to walk it all. As soon as I even began a slow jog HR immediately jumped to Z3! Is that to be expected? Then did a Zwift ride same day and was easy to maintain Z2. I take it running is much harder on you aerobically? Ive been training for decades and am 62 yrs old.
Road Cycling I have no problem keeping my heart rate down and can go all day. Only been running a few months trying to build up base but my last run was 77% zone 4. It's hard to run slower to keep HR down.
I always over dress. I'm sure that gets my heart rate higher. I also don't have as much wiggle room with a max heart rate of 169. I think the walk might need to be introduced and/or the downhill suggestion. Good stuff!
There is a lot of stuff about running at a low HR which I do a lot, one thing I battle with is getting high into zone 4 or even touching zone 5. What’s a good workout to do to help myself getting into zone 5 please, or just being able to run longer at a high HR for longer? Background: 31 years old, fairly fit, run between 30-50k a week and cycle roughly 2 hours a week, this is mainly zone 2 with very focused intervals/tempo work. I can’t get above 172bpm, and even this feels like I’m going to pop.
David peters you need to look up the book too. It’s an audio book. I think It will change your perspective. But as long as you’re getting out and swim bike running then do what ever you want. 🤷🏻♂️
I read somewhere that nose breathing is beneficial for endurance. For me it's the perfect sign for staying in the aerobic zone. If I have to open the mouth I'm not there anymore.
@@nichole2757 I don’t know where you got 180 from. The most common calculation is the Fox method which is 220 - age. There are other methods (for example 205.8 - (.685 x age) ) but heart rates are so variable that none of these methods are especially accurate (Fox calculates mine at 168, the second method at 174, but my measured MHR is 184) so the best way to find it out is to actually measure it. But 220 - age will get you a lot closer than 180 - age. Edit: sorry, just realised that 180 - age is the MAF formula, not MHR.
It’s not impossible but if you can’t do it at the moment, you just need to do work to develop your base. A few months ago it was impossible for me; whenever I ran, regardless of how slow or fast, my HR would climb fairly quickly to zones 4-5. I looked into this and discovered that my problem was undeveloped base fitness and the answer was to do lots of zone 2 workouts. I would go out for 40-60 minutes and run slowly but walk as soon as my heart went above zone 2, then run again when it got close to zone 1. I started doing these about 2 months ago and at first I was running for less than half of the workout, depending on temperature, hills, humidity etc. Two months later I run the whole workout and I can feel the benefit throughout all my types of run. I started running 4 months ago so I started from being pretty unfit and overweight (and I am still a little overweight to be honest) so if I can do it, I am sure most people without underlying conditions can as well.
Zone 2 run!?? More like a zone 2 walk with the occasional light jog for 20-30 seconds. And any slight incline will put me into zone 3. But I’m 55 with a resting heart rate of 50, and can do a 10km race in 60 minutes. None of it makes any sense to me.
Question: I am a beginner triathlete and have signed up for a race that will be in the heat. I thought training in the heat would be better to simulate race day. So you are saying it would actually be better still, to train in cooler weather (ie mornings) to build endurance. Correct? So training in hottest part of day is not better? Thank you!!!
keto plus interval approach. twice a week 2-3 intervals maxed out. rest of the week run a few seconds and walk two minutes to stay in your HR range. look into supplementation with sodium bicarbonate and taurin to keep blood pH high which optimizes atp production speed from body fat in the mitochondria. use l-glutamine to have fuel for gluconeogenesis, regeneration, lowering food cravings and optimize gut health. this combination together with high fiber keto is super powerful stuff
Then do some running in Z3 (as low as you can go) but put a lot more time in on the bike/swim where you can reduce the on your legs thus allow you to stay where you need to stay while still "doing work". Furthermore....at your weight, you are building mitochondria even walking briskly; running just may be a less optimal choice right now. Also, it is not uncommon to see people who were very overweight, who go into cycling, rip the legs off of other riders once their weight came down because of the years of weight bearing they did.
@@larissadueck2643 the 180-age isn't an absolute. It is a "reasonable guess". It is like saying rocky mountains are west...for most people true, for a large chunk, they are east. My 180-age maf number is 135...however, my tested number is 151.
My hr gets so high when jogging I always have to walk in-between to stay in zone 2. It's a bit frustrating because I can't seem to find a way to run where my hr will stay below 130. I have asthma so maybe that is a factor. I'll try to do more short zone two run as recommened and see how it goes.
I have a pain in my right calf after weeks of running in preparation for my first half marathon. I dont want to run again till the pain is gone completely. Can i exercise on the rowing machine in the meanwhile as i dont want to exert a lot of force on my calves but want to improve my breathing and fitness ?
In a recent video you said to breath through the nose for zone 2 training (at least for the first mile). I’ve also heard other trainers say similar. Maybe I’m over thinking it. 😕
My maximum heart rate is about 195bpm, however my average HR when running is about 170bpm at a pace of 4’45 per kilometer. If I run faster I end up exhausted and can’t hold It for a long time. I still have a long way to improve.
I’ve been doing low heart rate training for a couple of years. Sometimes I am only in zone 1, especially on cool mornings. I am still getting the benefit?
i think this run/walk interval approach is the best. especially for me, being 114 kg heavy. with glutamine, sodium bicarbonate & taurin supplement i also improve fat burning (beside being on low carb / keto)
Taken, I've got a heart rate question I'm almost 52 year old male fastest full marathon was 3:16 I just ran one alone and time was off a bit at 3:27 at 7:55 pace. Hr rt was 148 cadence is 182 my half was 1:32 I fell off at end. Fastest half I've done is a 1:28 most of my runs are around 142 to 148 heart rate. A 10 mile run for me is around 1 hr 08 min and hr rt is about 140 or so.. Is that a bit to high I've been running for about 3 years now weight 140lbs. Live in Northern Michigan its mostly 75deg and 70 plus humidity. Was looking at running three months this winter slower pace to bring rate down do 135ish. Any help i would appreciate it. Thank you
Heart rate is all relative. “Instant” results doesn’t necessarily make you a better or more efficient athlete especially when monitoring your HR. I personally like to think in long term results when it comes to improving Z2 HR running/training and not “instant” results.
For me, Zone 2 = I'm always freezing! I never get fast enough to warm up my core. Can't even think about running without a shirt until maybe summer rolls around!
If you have the data....I always tell people to use the reserve method. The 220-age method or the 180-age maff method is what you do when you don't your real max HR and real resting HR.
@@trepidati0n533 my max hr is 197 bpm Resting hr is 57 bpm... hrr is 140 bpm... zone 2 ( 60- 70 % HRR + rhr ) 》》 my zone 2 ( 141 bpm - 155 bpm ) .... is this right ???
what do you do when that heart rate climbs out of zone 2 in under 60 seconds? when I walk I walk at 120BPM or lower but my top of zone 2 is 147 no matter what I do if its a jog over 5mph I'm out of zone 2 in under 0.1miles or 45 seconds whichever is faster. what do I do then cause I'm very frustrated? On top of that I can bike a full century without issue.
I was in a similar situation a few months ago; whenever I ran, fast or slow, I couldn’t keep my HR below zone 4. I looked into it and discovered that I probably had undeveloped base fitness and the suggested remedy was to do lots of run/walks in zone 2. Basically I ran until I got to the top of zone 2, then walked until it dropped to the bottom of zone 2. I started doing this about 2 months ago and at first I was running less than half of a 40-60 minute workout. For the last couple of weeks I have been able to run the whole workout and I can feel the benefit in all types of run. I only started running 4 months ago and was really unfit and fairly overweight (I am still slightly overweight) so if I can do it then anyone without underlying conditions can do it.
Let’s face it. Running in Z2 sucks and is boring. I’ve found the best method is to do a progression run during long Z2 runs and let the HR climb during the negative splits. HR averages in Z2. Let me know what ya guys think
Nose breathing does not slow me down as I started nose breathing b4 I started low hr.. So I can run 7.30s and rep 1 min reps 5.40 pace nose only lol... I just try and relax as much as possible and run as eco as I possibly can lol
If you’re looking for more of the training side of structuring HR based running: ruclips.net/video/32-u7YcGosE/видео.html
Tauren,
Thank you for the videos. Your channel has become a daily watch for me, and I sincerely appreciate the effort that you put into providing quality content. I stumbled across your channel after I was inspired by another athlete (Nick Bare) to register for my first Sprint Triathlon. Though I was initially inspired by Nick, it was you that inspired me to understand the science and use that science to prevent injury and to be more competitive in my first race. I’ve got to say, trying to maintain a zone two workout is tough! This Saturday, I plan to kill myself doing a max heart rate run, then I’ll go home and do the calculations so I know what my actual zones are. Thanks again, JT
Hi. What do you recommend to monitor my HR while running. I have a finger oximeter that measures oxygen and HR but it doesn’t work well when I’m in running.
I would add treadmill work to that list. I live in a warm state, it allows me to keep cool, keep a nice steady Z2 HR and reduces joint impact during larger training blocks. I do this for about 1/4-1/3 of my runs
Excellent info. Run walk is so important. Most every avid runner I know is nursing an injury at some point every year. Usually due to over training. The smart ones have learned it’s ok to run walk. Special Forces operators are taught to run walk and train with 20-24hr run walks with gear.
The best video about hr zones for me, I think a lot of people are really struggling with run/walk, that’s so good that there are Olympic examples of using run/walk
What also helps is cutting a run in two halves. When I started running in zone two, my HR constantly rose and after 20-25 minutes, I was above zone two. So on zone two running days I did one run in the morning and one in the evening to add up to 50 - 60 minutes. After some months I was able to add a little time to my first run. And some time later I could add another 5 minutes and so on.
❤❤
Niiiiiiice tip, Thank you
Especially the running when cold is so true. Today was so nice outside, ran 11km at ~5:35min/km mostly zone 2. Yesterday same route same time, but quite bit warmer. Easily 20-30s slower while being in low Z3, trying to keep my HR down. Run/walk is something I'm only incorporating, when I just did an incline. Then at the top I allow myself to walk until I reach the decline again or my HR dipped bellow Z2.
I'm 55 and started to run 10 years ago, and I have chronical sinusitis. After some “RUclips investigation, 3 weeks ago I decided to try zone 2 running since, for me to be able to run 10K in less than an hour, I am always in zone 4 and 5... Now, just to be able to be in Zone 2, I have to do each kilometer in around 8:30 minutes. I am just and average Joe, but I am amazed that you can make a kilometer in almost 5 minutes in Zone 2, I am really far from that. I run 50 Km a week, so this will be a really long way for me to be able just to run an average of 6 min per kilometer in zone 2, I am guessing 6 months at least. BUT, your videos are helping me a lot to “build the patience” I need to keep with this training. THANKS!!!
Breathe by James Nestor says the opposite about mouth breathing. His data says practiced nose breathing is 40% more efficient than mouth breathing. I've been trying to work on nose breathing and in the short term my HR is a bit higher but I do think there is major benefits. Its a great read for any athlete.
I don't believe that. My nose most definitely doesn't have the same capacity as my open mouth. My nose is constantly restricted.
Gazza-in-the-usa I’m pretty sure breathing through your nose releases a chemical that helps absorb oxygen. Also breathing through your nose should theoretically make you more efficient at pulling oxygen from your blood because you will have naturally high co2 levels which signals your body to pull more oxygen.
@@ysomadbeats Disagree. Oxygen depravation just means your heart beats faster to pump more blood to transfer as much oxygen as possible to keep the Sp02 levels up. Simple gaseous exchange.
@@GodzillaGoesGaga Unless you have a condition like a deviated septum, then nose breathing is consistently proven to be better. However, if you have been only mouth breathing for years, then it will take time for your tissues to adapt to it. It's the same principle as bone density and muscular strength adaptations. You must provide the correct stimulus or else the body atrophies.
@@someguyusa As I commented above my nasal capacity is way less than open mouth. Please don’t try and diagnose me over the internet without any knowledge of my physiology.
Great video and I believe nose breathing is better all around whenever you exercise to build capacity. Your nose gives every breath a spa treatment (over 20 benefits) before it enters your body.
This was so great! I've been pretty frustrated with not being able to keep my heart rate down on my Zone 2 runs, so this is exactly what I needed
Yeah these tips are absolute gold
I did the run/walk like almost every run. Cus its much more relaxed & easy on the joints. I could run everyday to be honest. Last month's mileage was 300 Kilometers. Before, 100K a month seems impossible. Now I could run a half-Marathon 3 times in a week!
How?
This is the only low heart rate training video I've watched that suggested mouth breathing to keep your heart rate low. That's nice to hear since I always force myself to do nose breathing and maybe it is making it harder for me. I'll give it a try !
My MAN!!! Just finished your 1 month run every day program today. Time to build up that aerobic base even more. Keep up the killer content!!
yes that aerobic base is everything!
Thank you for that video! I started training again and kinda naturally did run/walk, but was thinking I am doing it all wrong. Now, I feel rather smart and happy my body&mind outplayed my thinking head and got this right subconsciously 🤓
So, basically as I’m understanding it, best way to run longer and faster is to increase baseline threshold rather than increasing top-line performance. Best way to do that is Zone 2 training. Am I getting that right? Just got back from a 2 mile run (avg. BPM ~159) and I felt like I could easily go another 2 with no problem, which is a BIG DEAL for me. I’m really trying to improve my run times and distance so a response from anyone who knows what they’re doing would be greatly appreciated lol.
This is exactly what I needed to see today, thks!
Since apparantly hr is the only thing that matters, my winter training this year will consist of doing lines of coke and sitting on the couch.
don't forget caffeine
I'd go amphetamines too
What does drinking a glass of coke or any soft drink do? I guess they are pretty high sugar. I get you man, coke is your red cordial
wow. this was funny. ha.
John Fuddy-duddy,
You already do that....
This is by far the best advice on building a strong aerobic base.
I wish ‘twas easier for us ladies to run sans shirt; the closest thing for us to do is to run in a tank. I totally agree about how we breathe doing the run. It has helped me tremendously breathing out more slowly and from my stomach.
You can find a lot of really, let’s say, light weight sports bras
Helpful! Z2 training is great too take get in tune with the heart and become a bit more intuitive. And power-walking? Excuse for wristbands and windbreakers. You explain very well. Good teacher.
Amazing tips
You told me things that I've never thought about it
I will definitely try it in my next ru
Brilliant!cI have been struggling to keep my HR down for months now. Can't wait to implement these tips! Thank you so much!
Yeah these tips are awesome and do you track your HR now with like a smart watch or chest monitor?
Like your video but check science about nose breathing. When you use only nasal breathing, you basically increase CO2 in blood (Bad thing ?) but also increase NO, which has been shown to increase arterial oxygen tension and reduce pulmonary vascular resistance. So yes, you breath "less" (volume) but because you are far more efficient (Telles, Singh, & Balkrishna, 2011). It's also an advantage for controling the parasympathic nervous system (Check Patrick mckeown), which allows us to bring our HR down... For Zone 2 training adaptation, nasal breathing is definitely better and when you'll on higher intensity (like tempo or threshold), use mouth breathing.
Yeah he clearly hasn’t read Breath.
I do this. Hate breathing through my mouth unless necessary. I just lose so much control on my stamina if I mouth breath.
Where I live it is cool and hill, keeping the HR down is a challenge but can be done. I'll use some of these tips to help a little more.
you are super teacher and best no doubt in running world. Love you from India.. :)
Excellent tips, Taren.. quick question: belly breathing does indeed relax and lower heart rate.. but how to do this while keeping core control? I mean.. whenever I feel the need to belly breath, I fear my running form will be jeopardized by relaxing the core.. do you have any tips on that? Thanx!!!
I struggle to keep my HR under 170 let alone zone 2. My run today which was below threshold but faster than long run I was 46% zone 5 and 47% zone 4 and I felt reasonably strong. I've always struggled to keep hr when exercising under 160. I'll do have generalised anxiety so my resting HR is a bit higher than someone of my fitness should be. I'll have to give these tips a go
I was in the same boat not long ago! By switching to early morning runs and getting a chest strap (don't try and keep low hr on a watch optical sensor) I was finally able to maintain low HR at a really slow 12.5 to 13 min/mile pace. Been doing that for a few months and can now do 11/min mile for 8 miles at 135 hr. Consistency is key!
this is so counter intuitive it does my head in. I'll give it a go though :) Thank you for posting this
How did it go?
I very much understand that. I live in HK and do 85% of my mileage in zone 2. It was hard at first to adapt especially during the summer heat but the body really adapts well after w few weeks
What do you think is the best intensity and heart rate zone to maximize heart size, stroke volume, and improved circulation? Zone 2 60-70%, Zone 3 70-80%, or Zone 4 80-90%?
How would the heart adaptations differ with a 150HR running slow uphill versus 150HR running fast on the flat?
Something, something, something. Mitochondria is the powerhouse of the cell!
Good video!
@taren is this based off MAF ZONE2 or the standard zone 2 based off the five zone system?
In order for me to stay in Zone 2 I have to walk very slow or straight up stop. My Resting HR is 67-72. As soon as I move I'm at 90+ then at walking I'm up to 120-134. Slow jog I'm at 160. My Max is 175. I do come from a HIIT background, I was a sprinter and love HIIT. I do want to become a better runner but don't think I can do that walking to keep heartrate low. Catch 22 I guess.
Very nice video, clear and precise! 😍👌 Thanks a lot! 😀👍
gosh im so glad that you mentioned long hikes are good replacements for long slow runs, but since i enjoy both, and I already had this planned, can you incorporate a mid distance run, say 6 miles with a shorter (intense) hike? I want to run TO my favorite hike here on oahu and then do it, the hike itself is maybe 4 miles but it is very hard
Good call on the downhill. I have a higher home than most and would need to power walk to stay in zone 2. It's annoying as hell
7:55 min/km pace 5k, it wasn't easy specially with hills.
Agreed. Try running on a track for a month. Hills will be your friend. Haha. I ran 10K everyday on a track for almost 2-3 Months. It was so boring. But then I tried incorporating hills and now I don't want to run if there's no hills in it. Hahah.
@@rahima9193 true it easy and do-able on treadmill rather in track or road. very easy for our body to get into our usual running motion (eager to run faster each mile)
@@Readytogo11111 Yeah broke my 5K Personal Best on hills. 25Mins. From 37Mins. Everything starts from basic. Its not you can't do it, its just your body hasn't adapted yet. So keep grinding!!
Great tip about the run-walk to keep the HR low.
This just makes a heart rate monitor that much more important since everyone says that without one just make sure you're nose breathing. If nose breathing equals zone 2 is all you have to go off you can't mouth breathe to bring your heart rate down.
Perfect! Thank's Taren!
Super great tips right!
Such a good information!!!
What a great video. I gonna break this down in a video! 🔝🔝🔝
I can't quite understand if zone 2 improves mitochondrial density or becomes more efficient. This question is because in your "guidelines on how to use those heart rate zones" you put in zone 5: "This zone builds mitochondrial density in your extremities, allowing your body to use oxygen more efficiently .. . "So what can you improve? in zone 2 and zone 5, density or efficiency. Thank you very much...
Very helpful! Thank you very much.
Heartrate zones are just proxies for lactate tresholds, so if it's hot, your zone 2 for your legs is just at a higher heartrate because the heart also needs to circulate blood in your skin.
Hey TT, I have a question. If I am doing zone two running (around 7 km) and right after this run I go for a 2 or 3 km really fast ( zone 4 / zone 5) does it negatively affect my mitochondria gains from the zone 2 run? Thanks for your answer
No. Before you overtrain, you gotta train!
What is Zone 2 running? What range of HR is in within Z2? If using the Heart Rate Reserve formula, my range for Z2 is quite high in comparison from working it out from my Max Heart rate.
Thanks for these tips, Bro!
This is great! Thank you!
Taren at 4:41 in your video you have what looks like a Dexcom on your left trap. I was just curious about that.
Thank you for sharing 🏃♀️🏃♀️🏃♀️
Question - Do zone 2 bike rides improve my runs?
yes and no, yes they improve your aerobic capacity which helps all disciplines but they don't improve the specific muscle mitochondria density in run specific muscles, the ones that don't cross over between sports i.e. hip stabilisers etc. So basically you can do Z2 on other less injury prone disciplines swim/bike and help your run, buuuut you can't eliminate your long runs entirely. The typical advice is triathletes don't need to run *as often* as marathon runners to get the same performance due to the aerobic cross over (and imo its smart not to run too much as you limit your injury potential)
@@chrisoman87 Very helpful, that's what I thought. I lift weights, run, and bike and have a difficult time trying to find an ideal schedule to fit all those things in so that I see improvement and not get worn out. Biking is my least favorite (I have a Peloton for sale, lol) but it's super helpful on bad weather days.
I do my zone 2 on the treadmill. controlling the pace controls HR. Do you get the same Z2 benefits for running by doing Z2 workouts on the Eliptical or bike?
Yes, you will get the same cardiovascular benefits. Z2 runs/activities are about staying within a range where oxidative metabolic systems (Krebs cycle/electron transport chain) are most stressed. When you enter into Z3 and higher you still utilize these oxidative systems, but also begin to utilize a higher degree of anaerobic (glycolysis and ATP-PC) metabolic systems. So it is essentially about energy use, and allowing your body to efficiently utilize a higher degree of fat through beta-oxidation and the subsequent aerobic pathways. This will occur during any activity that stresses you in Z2, the only thing you will be missing during an elliptical or bike will be the muscular and joint impact training from running - which can have a decent effect on heart rate in itself if you aren't keeping up with actual running, or intense hiking like he talks about in the video.
@@Opeth115 Thank you for that information, I am primarilary a distance runner, if I can replace some of my 40 min easy runs with a 2 hour bike ride at zone 2 I think it would improve my aerobic capacity while reducing the impact on my joints
@@bobw5024 I totally agree, and do the exactly the same.
New to zone 2… tried my first treadmill Z2 and good lord had to walk it all. As soon as I even began a slow jog HR immediately jumped to Z3! Is that to be expected? Then did a Zwift ride same day and was easy to maintain Z2. I take it running is much harder on you aerobically? Ive been training for decades and am 62 yrs old.
Totally brilliant, cheers!😘
Road Cycling I have no problem keeping my heart rate down and can go all day. Only been running a few months trying to build up base but my last run was 77% zone 4. It's hard to run slower to keep HR down.
Thank you, I learned a lot today...
I always over dress. I'm sure that gets my heart rate higher. I also don't have as much wiggle room with a max heart rate of 169. I think the walk might need to be introduced and/or the downhill suggestion. Good stuff!
There is a lot of stuff about running at a low HR which I do a lot, one thing I battle with is getting high into zone 4 or even touching zone 5. What’s a good workout to do to help myself getting into zone 5 please, or just being able to run longer at a high HR for longer?
Background: 31 years old, fairly fit, run between 30-50k a week and cycle roughly 2 hours a week, this is mainly zone 2 with very focused intervals/tempo work.
I can’t get above 172bpm, and even this feels like I’m going to pop.
Interesting on low HR running …. downhill running … maybe inverted hill repeats: walk up, run down?
Taren. Look up the book “Breath” by James Nestor. It may change your stance on nose breathing
I can't believe he actually said mouth breathing is better. Who actually still believes that
Kristy Mead uh, people that run fast.
@@davidpeters7447 Well that isn't zone 2 training then is it
Kristy Mead zone 2 training is an easy all day pace. Nothing to do with how you breathe. No elite athletes train by breathing nasally.
David peters you need to look up the book too. It’s an audio book. I think It will change your perspective.
But as long as you’re getting out and swim bike running then do what ever you want. 🤷🏻♂️
Going for a Z2 run now, will try these tips :)
I read somewhere that nose breathing is beneficial for endurance. For me it's the perfect sign for staying in the aerobic zone. If I have to open the mouth I'm not there anymore.
able to breath and hold it for couple seconds then slowly release it means we are still in aerobic zone
Just to be clear Zone Two 70% of MHR right? With my 174 bpm it’s almost imposible to stay in that Zone.
Good rough check is about 180 minus your age, give or take 5 if you’re really healthy or have underlying conditions
@@nichole2757 I don’t know where you got 180 from. The most common calculation is the Fox method which is 220 - age. There are other methods (for example 205.8 - (.685 x age) ) but heart rates are so variable that none of these methods are especially accurate (Fox calculates mine at 168, the second method at 174, but my measured MHR is 184) so the best way to find it out is to actually measure it. But 220 - age will get you a lot closer than 180 - age.
Edit: sorry, just realised that 180 - age is the MAF formula, not MHR.
It’s not impossible but if you can’t do it at the moment, you just need to do work to develop your base. A few months ago it was impossible for me; whenever I ran, regardless of how slow or fast, my HR would climb fairly quickly to zones 4-5. I looked into this and discovered that my problem was undeveloped base fitness and the answer was to do lots of zone 2 workouts. I would go out for 40-60 minutes and run slowly but walk as soon as my heart went above zone 2, then run again when it got close to zone 1. I started doing these about 2 months ago and at first I was running for less than half of the workout, depending on temperature, hills, humidity etc. Two months later I run the whole workout and I can feel the benefit throughout all my types of run. I started running 4 months ago so I started from being pretty unfit and overweight (and I am still a little overweight to be honest) so if I can do it, I am sure most people without underlying conditions can as well.
So at the end of a run, should my avg HR be in zone 2, or should I be checking my watch constantly and if it shows that I’m over zone 2 to slow down?
Would biking in zone two help my running heart rate?
Zone 2 run!?? More like a zone 2 walk with the occasional light jog for 20-30 seconds. And any slight incline will put me into zone 3.
But I’m 55 with a resting heart rate of 50, and can do a 10km race in 60 minutes.
None of it makes any sense to me.
I’ve heard nose breathing being better. Any links to the studies?
I live doing run/walk and was surprised that my total time was pretty good.
That's super interesting as i've heard the time differences aren't that much different than a straight run
Helpful tips thank u
Thanks, great video
I can keep HR nice and low by walking. Nice. I don't need to run much at all. Just nice Sunday walks 80% and running 20%.
Question: I am a beginner triathlete and have signed up for a race that will be in the heat. I thought training in the heat would be better to simulate race day. So you are saying it would actually be better still, to train in cooler weather (ie mornings) to build endurance. Correct? So training in hottest part of day is not better? Thank you!!!
Excellent content
Ok my polar tracks two different zones, one is heart rate zone and the other is speed zone, which one I'm suppose to track with my zone 2 training.
Heart rate, make sure to set your zones up 👍
i'm overweight. 265lbs
my max is 182 HR.
Z2 is 70% max = 127 bpm
this is literally me walking to the bus stop.
how can i run and keep it? impossible!
Start with lots of walking
keto plus interval approach. twice a week 2-3 intervals maxed out. rest of the week run a few seconds and walk two minutes to stay in your HR range.
look into supplementation with sodium bicarbonate and taurin to keep blood pH high which optimizes atp production speed from body fat in the mitochondria. use l-glutamine to have fuel for gluconeogenesis, regeneration, lowering food cravings and optimize gut health.
this combination together with high fiber keto is super powerful stuff
Then do some running in Z3 (as low as you can go) but put a lot more time in on the bike/swim where you can reduce the on your legs thus allow you to stay where you need to stay while still "doing work". Furthermore....at your weight, you are building mitochondria even walking briskly; running just may be a less optimal choice right now. Also, it is not uncommon to see people who were very overweight, who go into cycling, rip the legs off of other riders once their weight came down because of the years of weight bearing they did.
Maffetone says that your aerobic threshold is 180 minus your age.
@@larissadueck2643 the 180-age isn't an absolute. It is a "reasonable guess". It is like saying rocky mountains are west...for most people true, for a large chunk, they are east. My 180-age maf number is 135...however, my tested number is 151.
My hr gets so high when jogging I always have to walk in-between to stay in zone 2. It's a bit frustrating because I can't seem to find a way to run where my hr will stay below 130. I have asthma so maybe that is a factor. I'll try to do more short zone two run as recommened and see how it goes.
advice for ppl with asthma please
I have a pain in my right calf after weeks of running in preparation for my first half marathon. I dont want to run again till the pain is gone completely. Can i exercise on the rowing machine in the meanwhile as i dont want to exert a lot of force on my calves but want to improve my breathing and fitness ?
In a recent video you said to breath through the nose for zone 2 training (at least for the first mile). I’ve also heard other trainers say similar. Maybe I’m over thinking it. 😕
Thanks for the video. Are you doing all of your long runs at zone 2, or just runs outside of long and speed?
Great info💪👍
My maximum heart rate is about 195bpm, however my average HR when running is about 170bpm at a pace of 4’45 per kilometer. If I run faster I end up exhausted and can’t hold It for a long time. I still have a long way to improve.
If that's your max (same as mine) your 174 is about 85% effort and it's your tempo and speed pace. 70% easy piece is about 150
I’ve been doing low heart rate training for a couple of years. Sometimes I am only in zone 1, especially on cool mornings. I am still getting the benefit?
Thanks!
i think this run/walk interval approach is the best. especially for me, being 114 kg heavy.
with glutamine, sodium bicarbonate & taurin supplement i also improve fat burning (beside being on low carb / keto)
"Marty, we need to go back to the future" "where we're going we don't need roads"
Haha love this!
Taken, I've got a heart rate question I'm almost 52 year old male fastest full marathon was 3:16 I just ran one alone and time was off a bit at 3:27 at 7:55 pace. Hr rt was 148 cadence is 182 my half was 1:32 I fell off at end. Fastest half I've done is a 1:28 most of my runs are around 142 to 148 heart rate. A 10 mile run for me is around 1 hr 08 min and hr rt is about 140 or so.. Is that a bit to high I've been running for about 3 years now weight 140lbs. Live in Northern Michigan its mostly 75deg and 70 plus humidity. Was looking at running three months this winter slower pace to bring rate down do 135ish. Any help i would appreciate it. Thank you
Heart rate is all relative. “Instant” results doesn’t necessarily make you a better or more efficient athlete especially when monitoring your HR. I personally like to think in long term results when it comes to improving Z2 HR running/training and not “instant” results.
For me, Zone 2 = I'm always freezing! I never get fast enough to warm up my core. Can't even think about running without a shirt until maybe summer rolls around!
Top Video! +1 subscriber
I live in Uganda. How do you have so much food?
Is it best to run in heart rate zones or heart rate reserve zones ????
If you have the data....I always tell people to use the reserve method. The 220-age method or the 180-age maff method is what you do when you don't your real max HR and real resting HR.
@@trepidati0n533 my max hr is 197 bpm
Resting hr is 57 bpm... hrr is 140 bpm... zone 2 ( 60- 70 % HRR + rhr ) 》》 my zone 2 ( 141 bpm - 155 bpm ) .... is this right ???
Ok
I have another opinion about nose breathing in zone 1 or 2!
But OK everbody is different ;-)
what do you do when that heart rate climbs out of zone 2 in under 60 seconds? when I walk I walk at 120BPM or lower but my top of zone 2 is 147 no matter what I do if its a jog over 5mph I'm out of zone 2 in under 0.1miles or 45 seconds whichever is faster. what do I do then cause I'm very frustrated? On top of that I can bike a full century without issue.
I was in a similar situation a few months ago; whenever I ran, fast or slow, I couldn’t keep my HR below zone 4. I looked into it and discovered that I probably had undeveloped base fitness and the suggested remedy was to do lots of run/walks in zone 2. Basically I ran until I got to the top of zone 2, then walked until it dropped to the bottom of zone 2. I started doing this about 2 months ago and at first I was running less than half of a 40-60 minute workout. For the last couple of weeks I have been able to run the whole workout and I can feel the benefit in all types of run. I only started running 4 months ago and was really unfit and fairly overweight (I am still slightly overweight) so if I can do it then anyone without underlying conditions can do it.
It is great video to be healthy not to win race
Let’s face it. Running in Z2 sucks and is boring. I’ve found the best method is to do a progression run during long Z2 runs and let the HR climb during the negative splits. HR averages in Z2. Let me know what ya guys think
Nose breathing does not slow me down as I started nose breathing b4 I started low hr.. So I can run 7.30s and rep 1 min reps 5.40 pace nose only lol... I just try and relax as much as possible and run as eco as I possibly can lol
Is zone 2 an Aerobic zone ?
Great advice