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How did you train to get your heart rate lower? (ani.social)

submitted 23 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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[–] 9488fcea02a9@sh.itjust.works 7 points 18 hours ago

zone 5; obviously not safe.

Those posts about your heart and shins exploding if you go above zone 2 are just memes.

Unless you have some congenital heart defect, there is nothing unsafe about sprinting around in z5. You'll just get tired quickly, but not unsafe. Your brain will shut you down before you hurt yourself.

Anyway, your original question... as you get fitter, you'll just get faster for a given heart rate... i wouldnt think of it as lowering your heart rate. (6m/km @ 150bpm, vs 6m/km @ 140bpm)

Think of it as getting faster at a given effort (6m/km @ 150 bpm then running 5m/km @ 150bpm)

you get faster by putting in more miles, mainly. Sprinkle in some fast days, but mostly just lots of slow volume.