How To Run Fast and Stay in Zone 2 Heart Rate

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 PrincipleKey IdeasRunning 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 & LearningsDownload the free 1% Better runner 30 day plan to run faster with a low heart rate Watch & Read the episode hereMAF Runs explainedNorwegian Method - Jakeb Ingebrigsten’s Double Threshold Training SessionThe One Percent Better Runner NewsletterDLake Runs on Instagram Hosted on Acast. See acast.com/privacy for more information.

Om Podcasten

This is a podcast about how runners can live better lives through consistent self-improvement.Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information.