If you've ever tried heart rate training to improve your running,
you'll know that one of the hardest things about running with heart rate
is when you're trying to run with a low heart rate.
Keeping the pace slow, effort low and heart rate firmly
in your aerobic training zone can be a real challenge,
especially when you're just getting started with heart rate training.
But of course, these long, low heart rate runs
are the key to improving your endurance as a runner,
allowing you to run faster for longer without getting so tired.
So it's an essential skill to work on. Whether you're using
heart rate to keep your long runs slow and steady,
or you're into Maffetone training to build your aerobic base.
There are a few tips that I want to share with you,
which will help you get comfortable with running with a low heart rate.
Firstly, try to avoid running in the hottest parts of the day.
In fact, if you can run either early in the morning
or later in the evening when the environment is cooler,
it'll help your body regulate its core temperature more effectively.
Because as soon as your body begins to overheat, your heart has to work harder
in pumping more blood around the system, as blood vessels beneath your skin
dilate in an effort to dissipate the heat through your skin as you sweat.
Of course, if you plan your runs so that you don't run in these hotter
periods of the day, this simply won't be a factor that you need to worry about.
Dehydration is another factor
that can cause your heart rate to increase while you running.
When you get dehydrated, your blood volume decreases slightly,
so your heart has to compensate by pumping the blood around your body faster
so that exercising muscles can get the oxygen that they need.
So when it comes to running with a low heart rate,
you need to make sure that you're well hydrated before you run, and longer runs
make sure that you take adequate fluids out on the run with you.
We're all slightly different, but as a rough guide, you should aim to drink
about 4-6 ounces (120-180ml) of fluids every 20 minutes during your longer runs.
Remember, if you wait until you're thirsty
before you start drinking, you're already dehydrated.
The hormone that causes that thirsty feeling is released when your body notices
that you're dehydrated.
But if you keep on top of your hydration, it'll be easier
for you to keep your heart rate low while you're running.
While we're talking about drinks, here's one for the coffee lovers...
There's nothing wrong with having a coffee in the morning before you run.
But just remember that caffeine is a stimulant,
and depending on how sensitive you are to it
and how much you drink of it, it will have an effect on your heart rate.
So if you're a runner who struggles to keep your heart rate low
and you consume a lot of caffeine, perhaps consider experimenting
with a few runs where you stay clear of caffeine
for a good few hours before you put on your running shoes
and head out of the door. Once you're out and running,
have a think about how you’re breathing.
If you have a tendency to breathe shallow and fast
and you feel like you're breathing into upper chest rather than getting
a full inhale of air with each breath, take a moment to slow the pace down.
Consciously slow your breathing rate and focus on belly
breathing to get a full breath of air
with each inhalation. This slow controlled
belly breathing approach will help to slow your heart rate
and aid you in maintaining control of your heart rate as you run.
If after everything so far, you're still struggling to keep a low
heart rate while you run.
There's absolutely nothing wrong
with adopting a run-walk-run strategy for your running.
You can use short, intentionally planned walk breaks to allow your heart rate
to drop back into your aerobic training zone between each of the running sections.
If you're finding it hard to keep your heart rate low, perhaps
begin with a three minute run, one minute walk pattern.
Then, over time, you increase duration of those run blocks up to a point where
step by step you build towards a nine minute run, one minute walk pattern.
So even if your heart rate is creeping up with each running block,
you have a one minute walk between each running section to allow it
to come back down and under control before you start running again.
Plenty of successful runners use this type of run walk approach.
It's just a case of bearing the ego, listening
to your body and trusting in the process.
Similarly, running up hills can cause your heart rate to suddenly spike,
even if you've been trying to keep the pace super slow.
The problem is, once you spikes your heart rate on a hill,
it can be really difficult to get your heart rate to lower back
to the same level that you were running at before the hill.
If you can't
avoid hills on your easy runs and you're trying to run with a low heart rate,
your best bet is , in fact to walk up the hills.
Trust me, your aerobic system does not understand the difference
between running and walking.
It only understands intensity,
so you'll be getting just as good of a workout,
if not better, because you'll be keeping your heart rate
right where it needs to be to get the most out of your heart rate training.