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

submitted 1 week 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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[–] fozid@feddit.uk 3 points 1 week ago (2 children)

There is no quick fix. This is something that takes years to train and develop. You can see progress in months, but it will be slight, and requires commitment. You won't see significant changes in days or weeks, regardless of what you do. Low heart rate training, zone 2, and increase volume gradually. You need to be consistent and committed.

[–] amnesiaftw@ani.social 1 points 1 week ago (1 children)

Challenge accepted. It’s only been one week so far… I guess my ideal plan right now is two days on, one day off. Every 6th run will be a higher intensity run and the rest will be zone 2 minimum 5 kilometers. Aside from noticing a slow change in my workouts, my average resting heart rate should hopefully consistently decrease.

[–] fozid@feddit.uk 2 points 1 week ago

yeah, you should see your resting down to mid 40s after around a year of consistent training. if you maintain zone 2 and 5km runs, you’ll notice they take less time as the condition of your body and cv system improves. Only thing you have to worry about going from minimal training to high volume is injuries. You will, and i mean actually will get an injury if you just increase the volume of your running. If you arent doing serious strength and conditioning training on your legs and body, then a tendon will pop. I know because i did this in my late 30's. Went from just doing a run a week to going to a run or 2 a day, doing zone 2 5km each time, and my Achilles went.