5 Strategies to Keep Your Heart Rate Lower While You Run
Today, we’re diving into a crucial topic: how to keep your heart rate lower during your runs. Whether you’re a seasoned marathoner or just starting your running journey, understanding and managing your heart rate can make a significant difference in your performance and overall well-being. Keeping your heart rate in a lower aerobic zone during your runs helps to drive adaptations that give you the ability to deliver more blood (and oxygen) to working muscles. These are called primary adaptations and occur most readily in the aerobic zone. This is sometimes termed “zone 2 training.” Here are a few tips.
Be Patient
One of the keys to keeping your heart rate in check while running is patience. Sometimes we can rush through a run either consciously or unconsciously. This unfortunately can lead to more intense training than we initially set out to achieve. If tis is something you struggle with, consider switching from distance-based runs to time-based runs. Instead of setting a specific mileage goal, run for a set amount of time. This approach encourages you to pace yourself and avoid overexertion, ultimately keeping your heart rate within that aerobic zone. See my recent blog post on this topic to learn more.
Master Your Breathing
Breathing is a fundamental aspect of running that can directly impact your heart rate. Fast, shallow breaths can quickly lead to an elevated heart rate. To combat this, focus on deep, rhythmic breathing. Inhale deeply through your nose and exhale through your mouth. Work to make this more comfortable and you’ll find it will keep you calm and relaxed during your runs. Personally, I like to time my inhales and exhales on my steps (breathe in for 3 or 4 steps, out for 3 or 4 steps).
Optimize Your Cadence
Efficiency is the name of the game when it comes to managing your heart rate while running. A higher cadence, which refers to the number of steps you take per minute, can help you become a more efficient runner. Elite runners achieve cadences of 185+ but 170-180 may be more achievable and adequate for the average runner. By taking shorter, quicker strides, making each step less energy-intensive, allowing your heart rate to stay lower during your runs.
Incorporate Weight Training
Weight training may not be the first thing that comes to mind for runners, but it can be a game-changer when it comes to heart rate management. Resistance training helps build muscle strength and endurance, reducing the relative effort required for running. As a result, you become a more resilient runner, and your heart rate stays lower even as you tackle challenging terrains or longer distances. Include weight training in your weekly routine to experience the benefits on your next run.
Embrace Consistency
Consistency is the secret sauce in the recipe for improving your running performance and maintaining a lower heart rate. Regular, structured training sessions allow your body to adapt and become more efficient over time. This concept is often referred to as “training age.” By staying consistent with your running regimen, you increase your training age, which leads to greater running-related fitness and a lower heart rate during your runs.
Understand that their are other factors.
Be aware that hydration, length of exercise, outside temperature, and something called cardiac drift may all affect your heart rate during runs. The body is a complex system that needs to respond to multiple factors and inputs. Exercise intensity is only part of the equation.
The Finish Line
keeping your heart rate lower while running is achievable through a combination of patience, controlled breathing, optimized cadence, weight training, and consistency. Implement some of these strategies if you’re struggling to keep your heart rate in the aerobic zone during your training runs.
Remember that every runner is unique, and it may take some trial and error to find the perfect combination of techniques that work for you. Don’t be discouraged by occasional spikes in heart rate; instead, view them as opportunities to fine-tune your running skills.
Keep running strong!, Dr. Greg.
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Dr. Greg Ellis PT, DPT, CSCS
Performance Physical Therapist
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