So here’s the deal. I’ve recently purchased a HRM. It’s been a great help, but I don’t know how to lower my running HR. I’m running at my “I can run forever� pace and my HR is in zone 3 (80%-90%). But I feel fine. I’ve even done a 1/2 marathon at the same pace, I’m not sure what my HR was though. So anyway, my question for you, how in the heck do I get my HR down? I really don’t feel tired or short of breath, but the HRM is showing me something totally different.
Korina

There are probably more informed people who can answer the specifics about how to get the HR down... but I am wondering how you determined your zones?

Heart rates can vary greatly from one person to the next.

My running and biking heart rates vary quite a bit.

I started off using the old 220-Age for my maximum and then I determined each of my zones doing some simple math. I found that I was off the mark and I struggled to make progress trying to work with those numbers.

A more accurate way to determine your zones is in an article posted earlier this year on this web site.

http://www.trifuel.com/triathlon/general_training/000476.php

One thing I continue to struggle with... even with more accurate numbers is the tendency to want to run faster... even though the workout calls for a zone 1-2 heart rate. I run down the road looking at people saying "I really can run faster than this... really!"

To keep my running heart rate in zone 2 ( <141 bpm) I need to run at about a 10:30 minute pace. I can bike at 23 or so mph (on the flats) and get my heart rate up to only about 136-139 bpm. It doesnt make sense to me... I think I am just an inefficient runner. Using the TTs outlined in the article above has helped me to get some solid numbers to train in.

I'm always interested in what other peoples zones look like.

Good luck!

I used this web site to determine my max HR, along w/ my training zones.
http://www.brianmac.demon.co.uk/articles/scni5a9.htm
On the bike I rarely get my HR above 165, zone 3, even on hills, which I do a lot of. On the flats I’m primarily in zone 1, I might hit zone 2 briefly. But then comes running. I’m running at a “comfortable pace, 8:30/mi. & my HR is in zone 3 and occasionally hits zone 4.
I'll have to try that other test to see if that changes anything.
Thanks
Korina

The method you used to determine max hr is a formula that is never exact. The only way to determine max hr is to have a test performed. You can do that yourself but it is better to have one performed by a doctor. Mine is 7 bpm higher than the formula you used. You can do the test described in lctri's post or based on your running background I can suggest one that should be able to get your hr to the max.

As for getting your hr lower, the only to do that is training. The hr your seeing is there because you have trained the heart to work at that level. In order to get the hr lower while still running the same speed is to train the heart to work at lower levels.

The process of heart rate based training is one that goes against what most of us are taught. Going slower is actually faster! If you decide you want to train with a hrm you should begin running slower, keeping your hr in the zone you want for that workout. I will guarantee you that the pace your running at will feel like a walk. In fact you may need to walk at times to keep the hr in zone.

Over time your body will adjsut to the "new" training your employing. When that happens you will begin running faster times without as much effort. For example, lets say your currently running 8 minute miles at an average hr of 170. Obviously one canonly run at a hr of 170 for so long. Then the body says "hold on we're done." If you train your body, by running slower, you might be able to maintain the 8 minute mile with an average hr of 155. Thats a huge difference. Over the long haul that allows you to continue on the same pace without slowing down.

Let me know if this is something your sure you want to do and I will be glad to outline a training plan. I would not advise initiating this type of training if you have a race that is important to you within the next 6 weeks as it will slow you down greatly in the short term. The process takes atleast 8 weeks to show any improvement.

For what its worth, when I was still healthy I was able to lower my pace from 7:30 to 5:30 per mile over a 10K event while trainig with a hrm. It took about 4 months to do it but the method works.

Wow, that's some impressive results. I'm sold. The next race I have is in 12 weeks, an olympic. I would really appreciate it if you could out line something, because with this, I have no idea what or how do to it. But I must say, it quite strange to think going slower means going faster. :confused:We'll give it a try.
Thanks a lot Mike.
Korina

mike101,

I'm finally "getting it", running at a lower heart rates for faster times/improved endurance, etc. Are there any resources you can recommend for a training plan for this? I want to concentrate on my running, but not totally ignore swimming or biking.
Thanks!