this post was submitted on 08 Jun 2026
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How did you train to get your heart rate lower? (ani.social)
submitted 21 hours ago by amnesiaftw@ani.social to c/running@lemmy.world
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I’m a casual runner. Not very consistent. In 2022 I was running more and aimed for speed for 1-4 miles usually. But my heart rate was always in zone 5. 180+. Some runs were 90% in zone 5; obviously not safe.

So lately I’ve gotten back into running and I’d like to get close to what I was doing 4 years ago, but with a safer heart rate. I’m assuming I can simply run very slow 11-minute miles and keep my heart rate below 160. But perhaps you have some experience or advice on how to maximize efficiency? I’ve seen experienced runners doing sub 8 minute miles for 10 miles with an average of 140bpm. That’s so out of reach for me right now. I’m 36 and my max HR is currently 194 based on recent activity I guess.

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[–] Fmstrat@lemmy.world 3 points 20 hours ago (1 children)

Keep running the slow miles, building base takes a lot of time, and you'll build a better base with more volume and a few intervals thrown in.

My partner has been heavy into running as cardio support for cycling over the past year, and all the studies she has read basically point to the above (plus better fueling of course).

[–] amnesiaftw@ani.social 2 points 19 hours ago (1 children)

Ah yes proper fueling is something I never actually do on purpose. Definitely need to come up with a routine that includes that. It definitely does feel counter intuitive that slow runs help you run farther faster.

[–] Fmstrat@lemmy.world 2 points 18 hours ago

I'm not much of a runner, but am a backpacker/hiker and so/so cyclist. Learning fueling for cycling changed things massively for me in hiking. It took me a long time to realize I was bonking from lack of calories vs cracking from lack of stamina or muscle.