How to Lower Your Heart Rate While Running (HEART RATE TRAINING)

How to lower heart rate while running. Powerful tips for running with a low heart rate. If you’ve ever tried heart rate training to improve your running, you’ll know that one of the hardest things about running with heart rate is when you’re trying to run with a low heart rate. These running tips will help you to run with a low heart rate.


➜ The Secret to Running with a Low Heart Rate:

➜ How to Run Longer Without Getting Tired:

➜ The Big Problem with Running Slow to Run Faster:




0:00 – The hardest thing about heart rate training
0:44 – When you should run for better heart rate control
0:59 – How dehydration affects heart rate while running
2:11 – If you’re a big coffee drinker…
2:43 – How to use breathing rate to control your heart rate
3:13 – The easiest way to structure your runs to keep your heart rate low
4:12 – What to do when running up hill spikes your heart rate

Keeping the pace slow, effort low, and heart rate firmly in your aerobic training zone can be a real challenge, especially when you’re just getting started with heart rate training. But of course, those long, low heart rate runs are key to improving your endurance as a runner, allowing you to run faster for longer without getting so tired, so it’s an essential skill to work on.

Whether you’re using heart rate to keep your long runs slow and steady, or you’re into Maffetone training to build your aerobic base, there are a few tips I want to share with you which will help you to get comfortable running with a low heart rate.

Avoid running in the heat

Firstly, try to avoid running in the hottest parts of the day. In fact, if you can run either early in the morning or later in the evening when your environment is cooler, it’ll help your body to regulate it’s core temperature more effectively.

As soon as your body begins to overheat, your heart has to work harder in pumping more blood around your system as blood vessels beneath your skin dilate in an effort to dissipate heat through your skin as you sweat.

If you plan your runs so that you don’t run during hotter periods of the day, this won’t be a factor that causes your heart rate to increase.

Stay hydrated

Dehydration is another factor that can cause your heart rate to increase while running. When you get dehydrated and your blood volume decreases slightly, your heart has to compensate by pumping the blood around your body faster so that the exercising muscles can get the oxygen that they need.

So when it comes to running with a low heart rate, you need to make sure you’re well hydrated before your run, and on longer runs make sure you take adequate fluids out on the run with you. We’re all slightly different, but as a rough guide to prevent dehydration when running, you should aim to drink 4-6 ounces of fluids every 20 minutes during your long runs.

Remember, if you wait until you’re thirsty before you start drinking, you’re already dehydrated. The hormone that causes that thirsty feeling is released when your body notices that you’re dehydrated.

If you keep on top of your hydration, it will be easier for you to keep your heart rate low while running.

Avoid caffeine

While we’re talking about drinks, here’s one for the coffee lovers… There’s nothing wrong with having a coffee in the morning before your run. But just remember that caffeine is a stimulant and, depending on how sensitive you are to it (and how much you drink!), it will have an effect on your heart rate.

So if you’re a runner who struggles with keeping your heart rate low AND you consume a lot of caffeine, perhaps consider experimenting with a few runs where you stay clear of caffeine for a few hours before you put on your running shoes and head out of the door!



ABOUT ME: I’m James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).

Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.


#Running #JamesDunne #Fitness

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