5 Reasons You Have a High Heart Rate When Running

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Hey, my good running friend welcome back to The Running Week! 🏃🏾‍♀️

In today’s edition:

1. 5 Fixable Reasons You Have a High Heart Rate When Running

2. Sub 1.17h challenge update

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Let’s go!

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5 Fixable Reasons You Have a High Heart Rate When Running

Are you puzzled by why your heart rate skyrockets even during a leisurely jog or a warm-up?

If so, you're not alone.

Many athletes, especially those new to endurance sports, grapple with this issue.

But fear not, understanding and addressing the reasons behind your elevated heart rate can unlock a wealth of benefits, from improved performance to enhanced metabolic fitness.

Unveiling the Secrets

1. Customized Training Zones

The first step is to ensure your training zones are tailored to your physiology.

Standard calculators may not suffice for everyone. Consider methods like the Karvoven method, which utilizes your max and resting heart rates to personalize your training zones.

Trust these zones, even if it's challenging to stay within them initially.

2. Mitochondrial Density

Building mitochondrial density is key to efficient low heart rate training.

Picture it as the engine powering your muscles.

Training predominantly in Zone 2 facilitates the development of mitochondrial density, enabling you to sustain effort with a lower heart rate over time.

Some tips to build running endurance in this past issue.

3. Metabolic Flexibility

Train your body to switch between burning carbs and fat efficiently.

Endurance events demand prolonged energy expenditure, where fat becomes a crucial fuel source.

Training at lower heart rates enhances fat utilization, fostering metabolic flexibility essential for endurance.

4. Balance Intensity

Don't neglect speed training. While low-intensity sessions are vital, high-intensity efforts are equally important for overall performance.

Incorporate a mix of intensities to stimulate mitochondrial function and improve overall speed.

5. Environmental Factors

External conditions like heat and hills can significantly impact heart rate.

Embrace heart rate as a guide, adjusting your effort level accordingly.

There's no shame in modifying your pace or incorporating walk breaks when tackling challenging terrain or adverse weather.

Here’s extra 5 tips to bring your heart rate down!

Embracing the Journey

Transforming your relationship with heart rate and endurance training requires patience and dedication.

Progress may be gradual, but the rewards are profound.

By addressing these five factors and committing to consistent, low-intensity training, you'll witness remarkable improvements in your athletic performance and overall fitness.

Conclusion

High heart rates during endurance activities need not be a barrier to success.

By understanding the underlying factors and implementing targeted strategies, you can optimize your training, enhance performance, and achieve your fitness aspirations.

So, lace up your shoes, trust the process, and embrace the journey towards becoming your strongest, healthiest self.

Happy runs!

Here’s a past issue about the heart rate you could find interesting.

Trivia Question: What is the term for the ability of a runner to maintain a steady pace over a long distance?

Find the answer at the end of this email.

Sub 1.17h challenge update

Last week's training block was ~27km:

• Monday: Gym

• Tuesday: Gym + 45min Easy

• Wednesday: 40min Easy

• Thursday: Bike 1h

• Friday: Bike intervals + Gym

• Saturday: 30min Easy

• Sunday: Bike 1h

• Total training time: 07:11:54

Ouch! After last Sunday's 10km race the pain in my left calf became very severe so I decided to limit my runs to a minimum and focus on the gym and cycling to maintain my aerobic fitness.

At the moment the pain in my calf seems to have decreased, I will try to go for a run tomorrow and decide whether to participate in the half marathon on Wednesday. Finger crossed! 🤞

Matteo

Just for Laughs 😂

Trivia Answer: Endurance. Here’s a new cool study about endurance.

Latest Editions

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• How To Practice Pacing WHILE YOU RUN! (Link)

• The Role of CREATINE for Runners (Link)

• Taper Strategy for Best Marathon Results (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.