Go offline with the Player FM app!
Podcasts Worth a Listen
SPONSORED


1 You Are Your Longest Relationship: Artist DaQuane Cherry on Psoriasis, Art, and Self-Care 32:12
How To Run Fast and Stay in Zone 2 Heart Rate
Manage episode 446384627 series 2414150
Is it possible to run faster with a low heart rate? Here's how it works.
Download the free 1% Better runner 30 day plan to run faster with a low heart rate
Want to take your running to the next level while avoiding burnout? This will help you.
In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling strategies. Whether you’re training for a marathon or simply want to optimize your daily runs, this guide will help you unlock a new level of performance with ease.
Timestamps
- [00:00] - Introduction to the City Marathon Training Group
- [00:24] - Overview of Zone 2 Training for Endurance
- [01:05] - Goal Setting: The Maffetone Test
- [01:30] - Warm-Up Routine and Importance
- [03:14] - Sliding Into High Zone 2
- [05:11] - The Progression Pyramid and Its Benefits
- [07:38] - Understanding Zone 2 Efficiency in Training
- [09:30] - The Role of Specificity in Training at High Zone 2
- [13:16] - How Fueling Impacts Long Run Recovery
- [15:15] - Final Thoughts on the 1% Consistency Principle
Key Ideas
- Running in Zone 2 can improve endurance and speed without risking burnout.
- A well-structured warm-up is essential to transition smoothly into low-intensity running zones.
- Combining heart rate and effort levels helps maintain optimal pace throughout long runs.
Links & Learnings
- Download the free 1% Better runner 30 day plan to run faster with a low heart rate
- Watch & Read the episode here
- MAF Runs explained
- Norwegian Method - Jakeb Ingebrigsten’s Double Threshold Training Session
- The One Percent Better Runner Newsletter
- DLake Runs on Instagram
Hosted on Acast. See acast.com/privacy for more information.
165 episodes
Manage episode 446384627 series 2414150
Is it possible to run faster with a low heart rate? Here's how it works.
Download the free 1% Better runner 30 day plan to run faster with a low heart rate
Want to take your running to the next level while avoiding burnout? This will help you.
In this episode, you'll join me on a journey through Zone 2 training—learning how to build endurance, improve speed, and keep your heart rate in check. We’ll dive into the details of low heart rate training, covering everything from warm-ups to ideal fueling strategies. Whether you’re training for a marathon or simply want to optimize your daily runs, this guide will help you unlock a new level of performance with ease.
Timestamps
- [00:00] - Introduction to the City Marathon Training Group
- [00:24] - Overview of Zone 2 Training for Endurance
- [01:05] - Goal Setting: The Maffetone Test
- [01:30] - Warm-Up Routine and Importance
- [03:14] - Sliding Into High Zone 2
- [05:11] - The Progression Pyramid and Its Benefits
- [07:38] - Understanding Zone 2 Efficiency in Training
- [09:30] - The Role of Specificity in Training at High Zone 2
- [13:16] - How Fueling Impacts Long Run Recovery
- [15:15] - Final Thoughts on the 1% Consistency Principle
Key Ideas
- Running in Zone 2 can improve endurance and speed without risking burnout.
- A well-structured warm-up is essential to transition smoothly into low-intensity running zones.
- Combining heart rate and effort levels helps maintain optimal pace throughout long runs.
Links & Learnings
- Download the free 1% Better runner 30 day plan to run faster with a low heart rate
- Watch & Read the episode here
- MAF Runs explained
- Norwegian Method - Jakeb Ingebrigsten’s Double Threshold Training Session
- The One Percent Better Runner Newsletter
- DLake Runs on Instagram
Hosted on Acast. See acast.com/privacy for more information.
165 episodes
All episodes
×
1 The Smartest Half Marathon Pace Strategy You’ve Never Tried 7:27

1 What to Eat Before and After a Run (Without Overthinking It) 16:03

1 Why Most Runners Get Injured (And How to Fix It) 6:41

1 Overtrained vs Undertrained - Which One Actually Wins on Race Day? 25:22

1 I Ranked Every Cross-Training Workout for Runners — Here’s What Actually Works 7:13

1 Can This Secret Workout Actually Predict Your Race Time? 11:35

1 The 7 Minute Run Warm-Up That Actually Works 16:42

1 How To Run a Sub 3 Marathon in Maffetone Zone 2 Low HR 15:15

1 The Enshittification of Running Tech (and What We Can Do) 12:02

1 Most Runners Skip This Easy Workout And Don’t Get Fast | Nicole Burnham 13:24

1 Why Smartwatch & Virtual Coaches are Lame (and here’s the fix) 13:50

1 How to Run Strides The Right Way | Ultimate Fast Run Toolkit For Distance Runners 23:42

1 This Long Run Didn’t Go to Plan… And That’s the Point 8:31

1 Is Cross Training the Secret Weapon for Your Fastest Marathon? 7:03

1 What’s The Proper Running Footstrike? Heel vs. Midfoot vs Forefoot Strike 14:08

1 These 3 Run Form Myths Almost Ruined My Marathon 13:12

1 The Run Workout All The Norwegian Pros Are Doing That You Aren't | Sub Threshold 13:40

1 I Spent almost $0 on This Run Strategy—And I Ran My Fastest Marathon 15:48

1 I Paid a Run Coach to Roast My Stride and He Destroyed My Soul (In HD) 14:58

1 This Kind Of Long Run Proves If You’re Marathon Ready 9:49

1 7 More Magical Tips to Perfect Running Form in 7 Minutes 8:47

1 Is This Invisible Thing Slowing Down Your Race Times? (Air Pollution) 7:13

1 How Runners Can Improve Their Vo2 Max without Overtraining (The Right Way) 23:40

1 Hilly vs Flat Marathon Training - The Mistake Most Runners Make 15:22

1 How Letting Go of Perfection Made Me a Faster Runner 9:27

1 How To Start Running | Tips From A 5K Sprinter To Sub 3 Hour Marathoner 11:32

1 17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work) 53:29

1 Can You Build Running Anaerobic Speed and Aerobic Endurance at the Same Time? 14:30

1 David Goggins Says ‘Stay Hard’—But Is That Destroying Your Running? 29:33

1 The Hidden Flaws in Your Running Metrics (and What to Do Instead) 6:51

1 Run Faster on a Budget: 6 Tips To Save Big On Gear 11:16

1 This Common Marathon Training Mistake Could Be Holding You Back | Nate 15:43

1 How This Guy Took A 9 Year Break And Ran 11% Faster Marathon | Adam Jaffrey 20:02

1 What's The RIGHT Easy Run Pace? Simple Tools for Faster Race Times with Mike Trees 14:47

1 How This Guy Will Go From 3:05 to Sub 3 Hours In The Marathon (Part 1) | Brenton 17:04

1 How An Ex-pro Runner Coached Me To My Fastest 5k 11:51

1 What 90% of Runners Get Wrong About Cross-Training (Here’s The Fix) 19:13


1 What Is Perfect Running Form? 6 Technique Tips For Faster Running 10:27

1 13 Things I Wish I Knew When I Started Running 12:42

1 Is Zone 3 (Grey Zone) Running A Waste Of Time or Genius? 10:17

1 What It Takes to Achieve Sub-3-Hour Marathons | Chris 8:54


1 What Runners Can Learn from a Pro Soccer Player | Greg Pearson 21:52

1 How To Improve, Increase Running Cadence To Become A Faster & Injury-free Runner 18:58


1 How To Avoid and Fix Common Injuries: Runner's Knee, IT Band Syndrome and Achilles Tendinitis 29:08

1 Extreme cold vs hot weather running: which is better? 19:37

1 Expert Pro Run Coach VS Chat GPT AI: Who’s Better? 39:44


1 You're Running at the Wrong Time - Find Out When is Best 17:56

1 How To Become A One Percent Better Runner Everyday 51:33

1 What I learned by lifting like a pro runner 41:51

1 10 Things Beginner Runners Need to Stop Doing Now 48:17

1 Three reasons why run commuting is better than bicycle commuting 19:40

1 How to stop overtraining and instead find the sweet spot in your running 26:10

1 Transform Your Run: Find Out These 3 Life-Changing Tools 15:58

1 The 7 beginner secrets to pro level run form 44:34

1 40 Things I wish I would have known when I started running (Part 2) 17:27

1 Do these 3 things with your run shoes to have healthy feet forever 20:03

1 Beta Alanine For Runners - The Science Of This Unknown Protein | Nov 2024 News 14:39

1 How Inconsistency Is Killing Your Race Times — Elite Runner's Secrets | Simply Audrey 13:50

1 Running Meditation - Improve Your Mindset to Run Further & Faster 12:08

1 Top 11 Ways To Run Longer & Farther Without Hitting The Wall 56:24

1 How To Run Fast and Stay in Zone 2 Heart Rate 15:57

1 What Lil Nas X & Casey Neistat Learned From a Sub-3-Hour Olympic Run Coach 20:19


1 How This Overlooked Minimal Run Shoe Does Everything 9:19

1 How a 64-Year-Old Ran 82 Marathons – What’s His Secret? | Ron Romano 18:39

1 Vo2 Max Explained For Beginner Runners with VDOT Calculator 35:57

1 What Really Works: Group vs. Solo Marathon Training? 21:01

1 I Ran A Half-Marathon 1% Faster For 10 years To See What Would Happen 11:50

1 Are 12x400m intervals the best workout for runners? 29:30

1 What happens to runners when they strength train for life? Toolkit 39:02

1 Is Pace, HR, Effort, or Power Best For Runners? 21:00

1 Which is Better for Running: Going Far or Fast? 18:58

1 Base Aerobic Run Toolkit: Everything you need to know about slowing down to be fast 50:13

1 Can a new or experienced runner out run a bad diet? 24:04

1 Can a Vegan Plant Based Diet Really Make You Run Faster? 12:02

1 Marathon Secrets From An Insider Revealed: 3 Tips for an Epic Race Day 37:42

1 The dangers of running in the grey zone for beginners 26:49

1 These Two Workouts Will Make You Strong or Kill You Trying 8:57

1 The Weird Reason Why Your Run Breathing Technique Is Holding You Back (Nose vs Mouth Breathing) 40:21

1 This Unique Run Tempo Workout Will Help You Race Better 15:06

1 6 Reasons Why Your 5K Run Time Isn't Improving 55:22

1 Dice, Dice Baby, Smart Watch Lies and Run Dosages | Jul 1% better 16:10

1 Morning Runner Routine Secrets That Might Surprise You 18:29

1 Runners – Your City Is Best Served Before 7 am 9:06

1 Save 11 years of run research by hearing this, guaranteed 14:15

1 Top 3 Things To Do When You Start A Race Too Fast 23:40

1 Why You Should Use A Seasonal Diet Approach To Your Training 33:58

1 Running Form: The Good, The Bad, and The Average | May TTT 15:57

1 Vo2 Max Run Workouts: These Will Make You Stronger or Kill You Trying 35:40

1 The link between carbs, cavemen and your inner GPS for run gains 16:54

1 Running Gels: Love Them or Hate Them? Here's What You Need to Know 15:03

1 The Truth About Running Injuries and How to Make A Safe Comeback (Injury Part 2) 24:07

1 Revealing the special sauce between 5k and 10k race training 27:00

1 Breaking the run a lot and eat everything in sight mentality 15:19

1 Use This Easy Run Drill Trick To Get Unreal Results 28:06

1 Seven proven supplements to help after hard runs 41:40

1 What's better: Racing with music or silence? With Remy B Reel (This or That) 18:04

1 The eight best science-backed whole foods for run recovery 32:13

1 What's better: Running by time or by distance? With Remy B Reel (This or That) 18:45


1 What's better: 3-Zone or 5-zone heart rate training? 16:18

1 The Dangers Of Running In The Grey Zone For Beginners 26:14

1 Mike Trees' History will make you a better runner - Guaranteed 32:13

1 How to fall in love with base training and run faster 49:37

1 How to Keep Running Even When You're Broken (Injury Part 1) 23:13

1 Everything you need to know about run energy systems 49:52

1 These pro running secrets made me a faster 5k runner 25:46


1 10 things Beginner Runners Need to Stop Doing Now 47:43

1 Why Run Power is Your New Best Friend for Running Success 46:34

1 Nose vs Mouth Breathing for Endurance Athletes with Mike Trees 39:45

1 The 6 Best Ways To Run a Faster 5K with Mike Trees and DLake 54:43

1 (Part 2) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees 16:10

1 (Part 1) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees 44:24

1 Stop treating your 'C-races' like 'A-races' (and start doing this instead) 13:56

1 Figuring out if supplements and fasting work for runners with nutritionist Angela Rockson 29:57

1 Finding Ultra | Phil attempts to Train and Race for the Ultra Trail Australia 100km Race 35:09




1 Using Your Data To Create A Healthy Life (Daren's Story) 46:50


1 Smash your race week nutrition with these top tips 39:45

1 When OVERREACHING becomes a bad thing for your running 36:06


1 How much money do you really need to spend on gear? 32:00

1 A Race Director Explains How Race Planning Works, Elite Energy CEO Emmo Emerton 29:57

1 Why and how to set better goals in running and life 45:44


1 How Body Positivity Can Help Everyone Train & Race Better (Part 2 & Part 3) 38:59

1 How The Rambling Runner, Matt Chittim is smashing his 10k PR before turning 40 53:26

1 Finding Your Recovery Blind Spots | How Sleep + Rest Can Make You a Better Human 44:48

1 War Juice | To Race and Compete Faster, Legally - Drink THIS! 20:00

1 What Does a Fitness Coach Do In Isolation? | Healthy Wealthy Wise 02 18:12

1 How Our Reaction to Covid-19 is Similar To Doing an Ironman Triathlon | Healthy Wealthy Wise 01 21:47


1 Pro Triathlete, Coffee Company Owner, and Crypto Currency Nerd | Max Fennell 23:06

1 Why you should consider not training with heart rate 8:59


1 Out of Ultra | Phil's 100km Ultra Marathon Race Results, Lessons Learned, and The Future! 43:52

1 In Ultra | Phil Actually Races a 100km Ultra Marathon Trail Run 33:44

1 Physiotherapist Tips To Finish an Ultra Marathon with Paula Luke | The Ultra Body Fixer 52:51

1 Ultra Endurance Specificity | What is Phil actually doing to get ready for his 100km Trail Run Race 46:04

1 Believing You Can "Ultra" PB | Priming Your Mind to Do a Race You've Never Done 47:33

1 Why your lack of sleep, rest and recovery is hurting your performance 44:02

1 Upgrade your identity to form new running habits with Seth Baird (part 1) 33:41

1 Upgrade your identity to form new running habits with Seth Baird (part 2) 15:03


1 Use Your Curiosity To Run Better with Marathon Coach Andia Winslow (Part 1) 28:19

1 Use Your Curiosity To Run Better with Marathon Coach Andia Winslow (Part 2) 21:28


1 Run Your Best Marathon with Marathon Marcus of a Runner's Life Podcast 37:48


1 Everything about heart rate training with ex-pro runner, Mike Trees 57:06

1 Use Run Form Drills & Plyometrics to Become an Injury Free Monster 29:59

1 Use My Endurance Backstory To Train Smarter 24:42

1 The Most Powerful Way To Think for Endurance Sports Gains 17:13

1 Why Using Your Data Is The Best Tool To Run Faster | J. Mike Remy 54:27

1 How Body Positivity Can Help Everyone Train & Race Better (Part 1) 24:48
Welcome to Player FM!
Player FM is scanning the web for high-quality podcasts for you to enjoy right now. It's the best podcast app and works on Android, iPhone, and the web. Signup to sync subscriptions across devices.