The Secret to Running with a LOW HEART RATE

Goodmorning my running friend! 🙋‍♂️ Matteo Here!

How is your training going? I hope you’re having fun, and enjoying the process!

In today’s email:

1. The Secret to Running With a Low Heart Rate

2. The 3 Best Running Books to Improve Your Running

3. California Man Runs an Ultramarathon in Roundabout

4. Road to Sub 1h20 Update

Let's dive right in!

Wait! I almost forgot to tell you that inside this email you will find a quiz! Starting from today inside each email I will include a quiz with a running trivia! I hope you like this idea!

Continue reading the email to find out the first trivia!

Thee Secret to Running With a Low Heart Rate

The Heart Rate Dilemma

During easy-paced runs, many runners experience frustration when they notice their heart rates gradually creeping up, despite their efforts to maintain a gentle and slow pace.

This phenomenon poses a significant challenge for those following the Maffetone (MAF) method or engaging in any form of low heart rate endurance training.

If you've encountered this issue, rest assured that you're not alone…

Typically, the advice given to runners facing an increase in heart rate during low-intensity runs is to stop and walk, allowing the heart rate to drop back into the desired aerobic training zone or below their MAF heart rate. While this guidance holds merit, particularly on hilly terrain, it fails to address the crucial aspect of controlling heart rate while running.

Introducing the Breathing Technique

Today, I want to share a simple yet effective technique I've been using to manage my heart rate during runs. Rather than stopping and walking, I focus on my breathing - both the pattern and mechanics - to influence my heart rate.

Here's how it works:

1. Assess pace and adjust:

   First and foremost, I ask myself if I might unintentionally be pushing too hard. If so, I consciously back off the pace slightly. It's essential to ensure you're running at an appropriate intensity while implementing the breathing technique.

2. To control my heart rate, I shift my attention inward, focusing on slowing down and deepening my breaths. The goal is to take slower, deeper breaths that calm the body.

   Here's the breathing pattern I employ:

   a. Inhale through the nose: I aim for a long, slow inhale through the nose, lasting around eight steps (counting each step as you inhale).

   b. Exhale through the mouth: After the slow nasal inhale, I exhale more quickly through the mouth, usually lasting around four steps.

   c. Repeat: I perform this breathing sequence for approximately five to ten breaths.

3. The Impact on Heart Rate: By adopting this breathing technique, I've noticed a significant drop in my heart rate, typically ranging from five to ten beats per minute. It's essential to understand the science behind why this works.

The Science Behind It

Breathing through the nose activates diaphragmatic breathing, which emphasizes deep breaths originating from the belly. This type of breathing triggers the parasympathetic system, leading to a drop in heart rate.

Give It a Try

To experience the benefits of this breathing technique, I encourage you to give it a go during your next run. Whether you're sitting, standing, or in motion, take a moment to perform the following steps:

1. Sit or stand up straight;

2. Take a few deep breaths in through your mouth and pay attention to where the air goes;

3. Now, close your mouth and breathe solely through your nose. Notice how breathing through your nose encourages diaphragmatic breathing, which allows for more efficient, effective, and deeper breaths. This triggers the parasympathetic system, facilitating a drop in heart rate!

Remember to implement this technique when you see your heart rate creeping up during an easy run. Back off the pace slightly and focus on the six-to-ten breaths, inhaling through the nose and exhaling through the mouth.

You'll likely witness an immediate drop in heart rate, without the need to stop and walk.

By practicing this technique, you'll gain a better understanding of how to control your heart rate while running, rather than relying on periodic stops.

This skill is invaluable and contributes to improved pacing - a crucial aspect of any runner's journey!

Trivia Question: The treadmill is an English invention from 1817. What was its original intention?

Find the answer at the end of this email.

The 3 best running books: Improve your running, by reading

1. There Is No Map In Hell by Steve Birkinshaw

A new Jurek’s unbelievable challenge, this time in the claggy north of England, specifically the 214 ‘Wainwrights’ in the Lake District.

The Wainwrights are a list of hills/summits set out by fell-walker Alfred Wainwright in his influential seven-volume Practical Guide To The Lakeland Fells released between 1955 and 1966.

Fell-running legend Joss Naylor set the record, famously continuing after his shoe rubbed through to the ankle ligament – “it was a pain that bit into me all day… like red-hot needles shoved into my ankles”. Birkinshaw knows his limits – he is not as fast as Naylor, but believes that he has planned a more direct route, and aims to sleep less.

The account of his seven days running is gripping and, in typical Yorkshire style, deadpan and understated – Birkinshaw is an athlete of stunning endurance and humbleness. A true running hero.

2. Runner: A Short Story About A Long Run by Lizzy Hawker

British runner Hawker has been victorious in the UTMB an unprecedented five times – no other athlete can lay claim to such a vast haul of UTMB golds.

However, she remains relatively unknown for her achievements.

This book follows the unassuming runner’s journey and love for the mountains, her first UTMB where she was woefully underprepared, buying her first pair of trail shoes just before starting the race and standing “scared witless” on the starting line, yet still, against all the odds, triumphed against some of the best ultrarunners in the world.

Her self-taught approach will get you reassessing your own potential.

3. Running For My Life by Rachel Ann Cullen

A memoir from a true non-runner, Rachel Ann Cullen had never taken much interest in running until she was diagnosed with severe depression and bipolar disorder, having also suffered for years with body dysmorphia and low self-esteem.

Taking up running helped her deal with her demons, and she went from struggling to complete a 10-minute run to a marathon PB of 3:16 at the Yorkshire Marathon.

You cannot fail to finish this without not only laughing a lot at Cullen’s internal monologue, talent for humorous description and 90s nostalgia but also feeling inspired to lace up your trainers and hit the trails.

Disclosure: the above links are not affiliated. The Running Week does not earn any commissions from Amazon.

The man runs an ultramarathon in roundabout

An Ultra-runner out of Healdsburg (California) wanted a bit more of a challenge after he completed the Pacific Crest Trail on Nov. 30th (2022), he went out on a six-hour, 58km run around the local roundabout, not switching directions once.

“I was intending to keep count of the number of laps, but I lost track immediately,” laughs Tate Dobson. “Looking back, it was torturous mentally and physically on my legs.”

Upon further investigation and measurement of the roundabout using OpenStreetMap, the loop was 140m, and Dobson ran 415 laps.

“Luckily, the roundabout was slightly big enough for me not to get dizzy…” - he said.

Dobson decided to run clockwise, so he could see oncoming traffic. He started the challenge on Wednesday at 11 a.m and stopped when it got dark, at 5 p.m.

Telling your body to constantly turn right over six hours is mentally exhausting, but listening to music and podcasts helped Dobson get into a rhythm.

He was most impressed by the fact that he didn’t have to “make a pit stop” during his entire run. “All I ate before and during was the animal-shaped Mott’s-branded fruit gummies,” he laughs.

Road to Sub 1h20 update.

Last week's training block was ~74km:

1. Monday: 45’ Easy

2. Tuesday: Rest

3. Wednesday: 50’ Easy

4. Thursday: 50’ Easy

5. Friday: 70‘ Easy + strides

6. Saturday: 45’ Easy + 10’ tempo

7. Sunday: Long run 18km

As you can see I didn't do any specific workouts just easy paced runs and I focused on recovering from last week's half marathon. From this week I will again add some interval sessions and i will decide if participate in the 10km race I have already signed up for on Sunday 25th June.

As always, I will keep you updated!

Just for Laughs 😂

Trivia Answer: The treadmill was invented in England as a prison rehabilitation device (Full story here)

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Until next week!

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Matteo, your new running friend.