How to Keep your Heart Rate low While Running

An article named 5 Strategies to keep your heart rate lower while you run by rehab 2 perform, discusses actions people can do to make sure there heart rate is low. Something I also want to examine is that if double cardio workouts a day will reduce heart rate for intense runs. This article is telling people how to get into the zone two training.

The fist suggestion the article gives is that people should switch from distance based goals to time based goals, so that people do not rush there runs and increase there intensitiy. The next suggestion is to master your breathing, or take long and deep breaths instead or short and fast breaths. After that, people should have good form and cadence. This is to maximize efficency, so that you are running more while working less. Furthermore, athletes should do weight training which will not only help peoples form but will train endurance and muscle so that each stride is less effort. The last suggestion is embrace consistency which means to keep structured workouts.

There were two phrases that were new to me which are cardiac drift and traning age. Cardiac drift is when athletes are running for a long time and there heart rate climbs a lot towards the end of the run. This happens because cardiac output increases over time in your muscles. That is a very oversimplified way of putting it but this article named Cardiac Drift: What It Is + How to Manage It, discusses more about it. Training age is how long you have been consistant with training at that sport. I am linking this article How to Use Your “Training Age” to Plan Smarter Workouts, that explains training age and how to implement it into your own workouts.