5 New Ways To Bring Your Running HR Down

Goodmorning my running friend! 🔥 Matteo Here!

In today’s edition:

1. 5 New Ways To Bring Your Running HR Down

2. Is Hill Running Better Than Running On Flat Ground?

3. The Andrew’s Story - #1 Running-story From Our Community Member

4. Race Week!

My new favorite HR monitor

As you know I’m all about getting every last little piece of data from my sessions to figure out if I actually nailed my workout or if I pushed just a little bit too hard. I used the Garmin HRM PRO heart rate monitor for some time but unfortunately after a few months of use I stopped using it.

It was uncomfortable and especially during the most intense interval sessions it slipped down due to my sweating.

Now, thanks to COROS Heart Rate Monitor I have started to accurately monitor my heart rate again and I am really satisfied with this device!

I had never used an HR armband and was pleasantly surprised. It is much more comfortable for me and even during the hardest sessions where I sweat a lot the armband doesn't move or slipped down!

I'm using it these days, in the next editions of The Running Week I'll write about it in more detail!

Click here to visit the official COROS website and get more information on their HR Monitor band!

5 NEW Ways To Bring Your Running HR Down

Today, I’m diving into the world of Zone 2 running.

Picture this: high temperatures, soaring humidity, and a course filled with challenging hills. It's a scenario that can make keeping your heart rate in check a Herculean task. But fear not! I've got a handful of tips to share that'll help you bring that heart rate down instantly, ensuring your Zone 2 runs are not only manageable but also incredibly beneficial.

Why Zone 2?

Before I jump into the tips, let's quickly revisit why Zone 2 training is crucial. While Zone 3 training builds mitochondria, it also elevates cortisol levels, potentially leading to overtraining.

Zone 2, however, strikes the perfect balance.

It allows you to build mitochondria without the excess stress, enabling more consistent and intense training in the long run.

Tip 1. Embrace the Cold

Running early in the morning or when it's cool outside can significantly impact your heart rate. Temperature plays a crucial role, and running with your shirt off might not just turn heads; it could also help lower your heart rate by up to 20 seconds per kilometer at the same effort level.

Tip 2. Master Your Breath

Controlling your breathing is key to maintaining a relaxed pace. Deep belly breaths, rather than shallow chest breaths, can lower your heart rate by around five beats per minute. This technique proved invaluable during my own runs!

Tip 3. Breathe from the Mouth

While nose breathing has its benefits, especially over time, initially, opt for breathing through the mouth. Studies suggest that mouth breathing can keep your heart rate about five beats per minute lower than nose breathing during exercise.

Tip 4. Run-Walk Strategy

Don't shy away from incorporating a run-walk strategy, even if you're a seasoned runner. Pro triathletes, like Ben Kanute, use this technique to control their heart rate during runs. It allows you to push the pace during running intervals while giving your heart a chance to recover during walking intervals.

Tip 5. Explore Alternative Activities

Who said Zone 2 training has to be limited to running? Consider intense hikes to achieve similar physiological benefits without the mental strain of a long, slow run. Jesse Kropelnicki, coach to some of the best pros, even prefers long hikes for their simplicity and family-friendly appeal!

Conclusion

Remember, Zone 2 training might feel slow initially, but the long-term benefits are well worth the effort! It’s time to lace up those running shoes, embrace the challenge, and let's make every Zone 2 run count!

Stay subscribed for more tips, and until next time, run a lot, run at low heart rates, and watch the magic happen! Trust me – it'll be worth it. Later!

PS. You wanna learn “The Secret to Running with a LOW HEART RATE”? Read this issue!

Trivia Question: Who plays the runner in the 1976 film marathon man?

Find the answer at the end of this email.

Is Hill Running Better Than Running On Flat Ground?

Do you want to run your personal best and become a better runner?

Then you probably want to know how to get the most out of your training and reach your full potential.

In this section, I will explain in detail whether hill running is better than running on flat ground.

Generally speaking, hill running and running on flat ground are equally important.

Which type of training is better depends on the type of race a runner is preparing for, their experience, susceptibility to injury, what stage of the training process they are in, and what area they live in.

Hill running is harder and more demanding as you have to activate more muscles to beat the slope along with your weight and gravity.

This way you will burn more calories in less time than by running the same distance on flat ground.

Likewise, hill running helps runners build strength and speed. On the other hand, running on flat ground is better if you want to do a specific workout in which it is important that you track your pace.

Below I will explain in detail each of the conditions that answer the question is hill running better than running on flat ground.

Is Hill Running Better than Running on Flat Ground?

As often happens in the world of running, the answer is: it depends!

It depends on the race you are preparing for!

Before choosing a training plan, it is important to set clear and realistic goals.

If your goal is to run a certain hill running race or a marathon where you run uphill and downhill a lot, it is important to include hill running into your training plan.

That way, your body will adjust to the exertion that awaits you on the day of the race.

However, your training plan will not only consist of hill running but also of running on flat ground.

The only difference is that you will put greater emphasis on including the hill running into it.

Keep in mind that, even if you are only preparing for a race on flat ground, you should nonetheless do some hill running.

Tip: Diversity is important in training. Each type of training has a certain goal and it is important to properly include them to achieve your best performance and progress. Depending on which race you are preparing for, the emphasis will be different for each type of training. Listen to your body and enjoy while you are training.

It depends on your experience and current fitness level!

Hill running is recommended for all runners, from beginners to more advanced runners, due to its adaptability.

However, beginners should be careful when including hill running.

For beginners, it is better to run on flat ground if they didn’t have approximately 6 to 8 weeks of base training, or if their body didn’t adapt to the stress that running puts on it.

Before including hill running, beginners should on average run 9 miles per week. Over time, as their endurance and fitness levels increase, it is advisable to add hill running into the training plan.

It depends on susceptibility to injury!

If you are susceptible to injury or have just recovered from an injury, running uphill is recommended.

For example, if you have interval training on your schedule, 400m on a track in 75 seconds, you need to run very fast and that will put great stress on your body.

And if you try to do the same workout on a hill for 75 seconds, you’ll have to run slower to achieve the same intensity.

This will put less stress on your joints and less strain on the whole body.

Tip: Compared to running on flat ground, hill running will achieve the same training intensity while putting less stress on your joints and thus lowering the risk of injury.

Hill running is recommended as it can help you improve your running technique, further lowering the risk of injury.

Hill running better activates your muscles, makes you raise your knees higher, and makes you swing your arms more intensely in order to beat the slope.

Likewise, you naturally land on the balls of your feet and not on your heels. All this also improves your running technique when you run on flat ground.

Each uphill has it downhill. This can be a problem.

While running downhill, be careful because greater force is exerted onto your quadriceps and lower leg muscles that need to be amortized with each step.

Pay attention to the running technique, do not lean too far back, and do not increase your stride length as this increases the braking force and risk of injury.

It depends on the stage of the training process!

At the beginning of the training process, it is desirable to include hill running into your training plan.

However, when the race season approaches, it is preferable to do more specific workouts on track and flat ground.

Naturally, if you are preparing for a hill running race, then it is recommended to do hill running until the race.

It depends on the area you live in!

If you live in an area that is not hilly, then you will, naturally, only run on flat ground.

However, try being imaginative, you can do the workout on a short, steep slope, such as the overpass or the stairs, as well as the treadmill.

Is hill running harder than running on flat ground?

Hill running is harder than running on flat ground because the restoring force is lower, and muscles have to produce a lot more force to beat the slope.

Likewise, you need to invest more energy to overcome your own weight and gravity while running uphill.

However, every effort pays off. Including hill running into your training plan will make you a stronger, faster, and more efficient runner.

Hill running improves leg muscle strength, increases cadence, improves your running economy, and increases your fitness level.

Why is Hill Running so Hard?

How much does hill running affect your running times?

Each uphill has it downhill. However, the time you lose while running uphill you cannot make up for when running downhill.

How much time you lose running on hilly terrain largely depends on your strength, proficiency, and how well hill running suits you as a runner.

According to research by Jack Daniels, each percentage point of hill gradient will slow you by 12 to 15 seconds per mile when you go uphill, and each percentage point will speed you up by 8 seconds per mile when you go downhill.

There is another, easier method to calculate how much do hills affect your total running time. This method was devised by John Kellogg.

His rule says that every 3 meters (10 feet) of altitude changes your time by 1.74 seconds, regardless of the horizontal distance that you travel.

His method does not differentiate between going uphill and downhill.

However, everyone who ever run on hilly terrain will understand that running downhill will not make up for the time you lost running uphill.

Although this method is not as accurate as that of Jack Daniels, it is much easier to calculate!

The #1 Running-story from our community member

“I hit my mid-forties. The business I owned went broke and my marriage of nearly 20 years ended. I was physically active in the business and had never been particularly overweight.

This changed with my new job at a desk and not feeling particularly good about life. Everything I knew had changed for me in a very short period.

Going from being physically active and around 100kg to inactivity and a 116kg smoker I knew something had to change.

Middle distance running was something I was quite good at as a teenager and I’m not a gym goer so why not start running again? So went and bought the shoes and hit the pavement.

Lumping around 116kg turned out to be a very difficult task but slow as I was I stuck with it. 6 months in I got a Garmin watch for my birthday and started putting numbers to my running.

I’m a bit of a stats freak so this was perfect! Plus, I find the coaching plans a great way to stay focused, committed and motivated.

Now I could analyze, compare and pour over what I was doing.

Early on I started doing my local park-run of a Saturday morning – another thing for me to analyze, compare and pour over… Slowly but surely I was losing weight, getting stronger and fitter. Running further and faster.

Running has helped me in a few ways. Losing weight, getting fitter and having something to focus on has been a real joy and sense of achievement.

The added bonus is some new things to obsess over – running shoes, running clothes, running socks, running hats, running magazines, talking about running – the list goes on… Remember you are running your race and nothing else really matters – get out and do it!

Some numbers below (because you know, who doesn’t love a good stat..)

• Parkrun (5km) 34:28 to 23:24;

• 10km 58:54 to 48:58;

• Half 2:09:17 to 1:48:27;

• Weight 116kg to 92kg.

Cheers, Andrew from Toowoomba, Queensland, Australia.”

Huge congrats Andrew! 🙌 You’re awesome! And thanks for sharing your story with us!

Share your story with us and inspire other 15,000 runners!

If you want share your running-story with our community send your story at →  [email protected]

NB. Advertising your own profiles and inserting links is not allowed. The maximum length is 300-400 words. You can attached 1-2 photos. If you want, your name will be shown or it will be published 100% anonymously to guarantee your privacy.

Last Week Training Sessions

Last week's training block was ~62km:

1. Monday: Rest

2. Tuesday: 8 x 400m Z4 + 100m Z1

3. Wednesday: 1h Easy + Gym

4. Thursday: 50min Easy

5. Friday: 6×1000m

6. Saturday: Rest

7. Sunday: 1h Easy

This Week Is A New Race Week!

Here we go! This is a race week! This Sunday I’ll run a 10km race and I’m very curious to see what will happen! I have no expectations, I will try to run sub 36minutes but I'm not sure if I can do it, I will do my best as always!

And then from next Monday the Sub 1.17 Challenge will officially start! I will document all my sessions and at the end of January I will try to run the Half Marathon sub 1 hour 17 minutes!

Are you ready? It will be a fantastic journey!

Plus as you can see on my Strava account I added a new pair of shoes to my rotation! After the Nike Invincible Run 3 didn't excite me (I preferred version 2) I decided to try the ForeverRun by Puma.

For the time being, I have run with the ForeverRun about ~30 kilometers and I feel very good in them, they have very good cushioning and grip.

When I have run at least 100km in them if you are interested I can write more about this shoe!

PS. I will also post content about Sunday's race on my Instagram profile! Remember to hit me a follow simply clicking here!

Just for Laughs 😂

Trivia Answer: Dustin Hoffman

Latest Editions

• The “Heel Peek” Method For Better Running (Link)

• How Running Over 40 Could Save Your Life (Link)

• The BIG Problem With Low Heart Rate Training (Link)

• Runners – Beware Of These 4 Myths! (Link)

• How to Improve Your Marathon Time (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.beehiiv.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.

Thanks COROS for the support.

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

Matteo, your best-running friend.