So today I decided I would try to keep my heart rate down to 140.... I failed.
Ran like a SNAIL, kept getting overtaken by other runners 🤣 and watched my HR rise, however slowly I went.
I wasn't out of breath any more at 155 BPM, than I was at 140 BPM. I've noticed before that sometimes my HR will be no higher, or even lower when I've run up a big hill & I'm out of breath.
Anyone know what's going on?
Just keep going with it. Yes takes also few runs for the body to realise what’s going on. I couldn’t do it first 2 runs either. No I do it every run unless it’s a trail or speed session. My hr often drops when I go up a hill but if it’s a big one it’ll go up eventually. I’m obsessively into hr training 🤣
How low do you go?!
Well it depends on what your resting and your max are, and also how wild you are. I aim to keep under about 140.
Do you go really slow? How far would a km be for you?
The first couple of runs I tried, I was hardly moving. After a couple of weeks I could go at 7:30 Kms. I usually run between 6:15 and 6:45 minute ks for a low heart rate run. Slower if it’s longer. Sometimes it doesn’t go much above 130. Depends on many factors. It’ll be higher after a harder run or if I’m stressed. If I’m off work, it’s lower! I can run a lot more miles because I don’t need recovery time.
I'm fascinated by heart rate and thinking of trying this. I can keep mine down for the first 2k by taking it easy (slower than you ) but then it creeps up. What kind of distances did you do to begin with ? and how did you decide on the bpm to keep under ? I know my resting and have a reasonable idea of max, although not tested !! Ideas greatly appreciated
I have to admit, I sort of guessed! It was a spontaneous decision!! I did so lots of slow long runs a few months ago, and I thought it would be good to get back into the habit.
I banged my heart rate max into my garmin app and looked at the zones. Aim to stay in zone 3 or less.
Thanks. I don't have a garmin but sure I can work out my zone 3. I do have a chest monitor so I'll give it a go.
Zone 3 is 70-80% of hr max
I actually use the heart rate reserve calculation but it’s kind of irrelevant for me as I just aim for 140 anyway
Sorry to bombard you with questions but can I ask how far you ran each time when you started this? X
Well it doesn’t really matter what I ran as everyone is at a different place in their running. I made a 12 week plan to start me off, during which I increased my distance by 10% each week for 3 weeks and then dropped back every 4th week. After 4 weeks I introduced a speed session as the ideal running ratio is 80% zone 3 max and 20% zone 4-5. I ran 5 times a week. I still do now with much more mileage these days yet rarely get tired legs - only if I’ve done a tough trail. Matt Fitzgerald’s 80/20 running is a great read.
Great thanks, I was only curious.
I don’t mind telling you! I’ll have my plan at work. But it’ll be different to what you’ll need to do if you know what I mean 😊
Yes I realised what you meant no worries. I was just debating whether to start with a certain time or distance and go from there. I graduated in August and do 3 runs a week, either 4,5,6k usually at a fairly easy pace but I like structure
Maybe add a 4th day in?
Yes I thought of that. I did a couple of 10ks but had a knee niggle so have been building up again. So far so good .
So glad you asked the question! I’ve been watching some videos of Phil Maffetone and been trying it out too. I find that my HR creeps up even when I am seemingly running steadily. So, then I walk for a bit until things have calmed down and then go back to a jog. It’s a bit like a yo-yo but I think that’s what is needed. A bit like jeffing at the moment but dictated by HR rather than time 
Have you both seen the latest James Dunne Video talking about keeping heart rate down?
In essence he discusses breath work while running, but breathing in slower than out.
Now strangely enough, I have seen a video that that talks about what cognitively happens with breath, and if you breathe out slower than in (so the other way around), your body gets the signals to calm down.
So maybe the answer is to experiment with both methods.
However I should say I have never tried either while running, just while doing breath work within Yoga workouts.
Nose breathing helps you use your diaphragm for deep breathing and filling those lungs with air. Maybe that will work for you Liz?
Hi Lizcanrun
I started MAF training last September. I followed it exclusively for 3 months. Read his endurance book, followed all advice and was still walking as well as running. I started Jeffing to have a break from looking at my watch. I now just Jeff all my weekday runs and that’s the only way I can keep to my MAF number. Don’t be discouraged. It’s hard. I still run a (fast for me) 5k once a week at max heart rate 🤣
OK, I know I should know this, but Jeffing? Had a quick look at the website, didn't get it. Is it run-walk-run, or is it run one day walk another? Does he do podcasts?
Run walk run 😊 different ratios depending on pace you normally run 👍🏻
Hi Lizcanrun
As ever with Heart Rate related posts, we need to be a bit cautious and forensic . The 1st questions should always be:
- can you/we trust the numbers being quoted? - how are you measuring HR?
Any wrist-based device cannot be taken at face-value - they are notoriously unreliable and inaccurate, especially Fitbits, but even Garmin, Polar, Coros, TomTom etc etc
You provide an important piece of info in your post:
"I've noticed before that sometimes my HR will be no higher, or even lower when I've run up a big hill & I'm out of breath. "
That tells me that your device is telling you porkies.
If running by HR is something you really want to do (I've been doing it for 18 months now), then buying a chest or arm-strap monitor is a must. They are far more accurate and responsive.
Otherwise, I really wouldn't put much store in what your watch/band says. Sorry!
Thanks for this info 😊
Hi John, I’m using my Garmin too but would consider something else. What device do you use? Where does one wear an arm strap monitor (assuming on the upper arm like a phone pouch?) Which is better - chest or arm strap?I have considered a chest strap but:
1. I sweat a lot and would be worried about the extra “layer” of something strapped to my chest
2. I feel like a “dabbler” so a chest strap or arm strap feels excessive
3. How much do those devices cost?
Apologies for all the questions!
Hi sofaspud No worries re: the questions
"What device do you use?" - a £25 CooSpo chest-strap , from Amazon.
"Where does one wear an arm strap monitor"
- upper part of the forearm, so just below the elbow
"Which is better - chest or arm strap?"
- equally as good. The Polar OH1 is a very popular and good arm-strap model but much pricier than the CooSpo.
"1. I sweat a lot and would be worried about the extra “layer” of something strapped to my chest"
- I didn't like the idea of an chest-strap for a long time and had similar concerns. But once I started with HR training, it became a no-brainer. I sweat too, especially on a treadmill and indoor bike, but the only time it irritates me is when I do a very long session on a treadmill - and then I use BodyGlide or Vaseline beforehand which works well.
"2. I feel like a “dabbler” so a chest strap or arm strap feels excessive"
- all depends on how interested you are in HR. If not, don't bother with it. If you want better data from your Garmin, wear it on your stronger (dominant) wrist, a nice snug fit, and then wait for the heart icon to stop flashing on your display before you start your run.
"3. How much do those devices cost?"
see above 
It links to my Garmin FR235 via Bluetooth/ANT+ and overrides the Garmin's own HR measurement, so the HR that gets recorded on the Garmin is the one from the strap.
Hope that helps.
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