How To Run Faster at a Lower Heart Rate

Many runners want to know how to run with a lower heart rate. Training for a slower heart rate will make your runs more comfortable and let you push higher speeds for longer. Learn how to decrease your heart rate while running with this simple training plan.

We all have different goals for progression as runners, but one major indicator of running fitness is your heart rate, and how fast you can go before your heart rate gets too high and you run out of stamina. So while I can’t speak for every runner out there, something that most of us want is to be able to run faster at a lower heart rate.

As you train for running, your body becomes more efficient, meaning that you can run at a certain speed with less effort than before, and can increase your running speed over time without bringing your heart rate too high. In this article, I’ll explain the best way to lower your heart rate while running faster. The key is to first understand heart rate zones, also known as training zones.

READ MORE: Understanding Heart Rate Zones and How They Impact Your Training

Heart rate zone training

There are many different training principles that break down training zones in their own way. To get an idea of your own heart rate zones, first you need to calculate your max heart rate (HR max). Do that by using the simple formula: 220 minus your age. With your age-based HR max as a starting point, you can then break down your training zones. Below is how I break down mine:

• Zone 1: Under 62% of HR max

• Zone 2: 62-72% of HR max

• Zone 3: 72–80% of HR max

• Zone 4: 80– 90% of HR max

• Zone 5: 90–100% of HR max

Measuring your heart rate

If you’re following heart rates closely within training, you need to run with an external heart rate monitor strap. This can either be a chest strap or an arm strap. A lot of the smart atches these days come with built-in heart rate monitors which are extremely accurate when sleeping or static but as soon as sweat gathers underneath, they start becoming inaccurate. 

That’s not to say you can’t use a watch for your heart rate monitoring, but just keep that in mind and consider investing in a specialized device as you get more serious with your training. Whether using a watch or another device, most of these can also sync with your fitness apps, like Strava, to combine with your run tracking and make a more complete picture of your training.

READ MORE: How to Use Heart Rate Zones to Improve Your Running

Finding your training zones

The age-based formula will give you one idea of what your HR max might be, but there are two more tests that you can use to get a more accurate picture. Because everyone’s body is different, I recommend doing this for yourself:

1. Find a long gradual hill. Run up it at a steady and controlled pace for 30 seconds, and then sprint as fast as possible for the next 60 seconds. Or;

2. Find a nice flat, fast route (a race is even better) - anything between 2-5 km. Run as hard as possible and you should reach your max.

From there you can work out more accurately what your training zones should be. To lower your heart rate over time, training in Zone 2 is most important. Up to 80% of your running should be within your Z2 because that is where you build a strong aerobic base. Avoid training too much in Zone 1 and Zone 3.

Heart rate Zone 2 explained

These are your recovery runs, and they make the bread and butter to your training. Running in Zone 2 should feel easy, but not too easy. If you are monitoring your heart rate, this is somewhere between 62-72% of your heart rate max.

A great way to gauge whether you’re working at the correct Z2 effort is whether you’re able to hold a conversation the whole time during the run. Strive for about three-quarters of each training session to be in this zone, and that will build your body’s aerobic efficiency.

READ MORE: How to Use Relative Effort to Refine Your Training

Think about Z2 training as the “foundation of your house.” Without a solid foundation, it will come crashing down and likewise, without these runs, your running performance will be negatively affected. We always want to try to shift things upwards. What this means is that you’ll either run at the same pace with a lower heart rate (less effort) or run at the same heart rate (the same effort) at a faster pace. The best way to do this is to train consistently according to a smart and productive structure.

Low heart rate training plan

When focusing on slowing your running heart rate, a productive training week would look something like this:

Easy runs: 70-80%

Easy running is just as crucial as your higher-end training. Build that “house” of yours and then keep looking to shift it upwards. It doesn’t happen overnight, but with consistency comes results.

Assuming you’re running about five days per week, 3-4 of these days should be relatively easy. There’s no need to go above Zone 2 on every run because remember that staying in this zone is where your body recovers while still building aerobic fitness.

Harder runs: 20-30%

No more than 1-2 days of your running week, or 20-30% of your weekly training, should have harder sessions where you snap out of your comfort zone. The workouts that will do this are things like track/intervals, hills, tempo, quality longer runs, and races. In these sessions, you should run predominantly within Zone 4 whilst sometimes touching both Zone 3 and Zone 5.

Think of these tougher runs as that sharp end of the “roof” of your house. By doing this week in and week out, you’re building your whole house upwards. You will get fitter. Just try to avoid doing your hard days back-to-back, and allow for some recovery time in between.

READ MORE: A Productive Weekly Training Program for Runners

Cross-training and strength training

There is a lot of impact when we run and generally, new runners especially may experience aches and pains that interfere with training. That’s where cross-training and strength work become crucial. Strength work for runners can prevent or reduce many of those annoying niggles like knee pain and foot pain, and cross-training will continue building your fitness while giving your legs a break from the impact of running.

It’s always okay to substitute a cross-training session for any of your normal run sessions. This might look like cycling, spinning, stair climber, or swimming. Whilst in your cross-training sessions, you should strive for the same ratios of heart rate zones that you do in your running. Remember that this should be about 80% easier training in Z2, and 20% harder in Z4 and Z5.

What does heart rate really mean for running fitness?

Here are some final thoughts on heart rate and what it means for your running, along with your overall fitness. The truth is, it’s not all about what your heart rate goes to while running. Some of us are born with naturally lower or higher heart rates than others.

What matters most is the size of the range between your resting heart rate and your HR max. As you get fitter, your resting heart rate (low HR while you are at rest, not exerting yourself) will decrease while your HR max may slightly increase.

The more your body adapts and transforms to running, the longer you can sustain your high-end zones and maintain your top speed. For example, in my early years of running, I could quickly reach Zone 5, but I couldn’t hold it for the same amount of time that I can now. Your heart is a muscle. Train it as such, and it will grow stronger. 

One final reminder: Keep about 80% of your training easy but not too easy (within heart rate Zone 2), and about 20% where you are snapping out of your comfort zone to push those higher heart rates. Don’t forget to incorporate some cross-training and ample recovery time, and you will see your running improve while your heart rate lowers with time.

Onwards and upwards,

Coach Nick