I sometimes hear from runners that Low Heart Rate Training is boring. “It’s too slow!” “I feel like I’m barely moving!” “Where’s the challenge?”
Well, let’s change that perspective. Here’s the thing: Low heart rate training absolutely works for building your aerobic base and making you faster over time. But I get it, sometimes you just need to inject a bit more fun and creativity into those easy-paced miles!
The good news? There are plenty of ways to make your low HR training more engaging without taking away the benefits.
1. Turn it into a game
- How far can you run before your heart rate alarm goes off?
- What’s the fewest number of alarms you can have in one run?
- How high up a hill can you get before needing to walk?
(Courtney Dauwalter talks about keeping running fun and playful in episode #88)
2. Use terrain to your advantage
- Downhill sections let you naturally run faster while keeping heart rate low
- After warming up, try 8-second accelerations with full recovery
- Find flat routes for building confidence
(Kilian Jornet talks about switching up his runs in episode #51 – mixing intensities while staying aerobic)
3. Try cross-training
- Cycling, swimming and hiking can develop aerobic fitness, sometimes with less frustration
- Mix up activities to keep training fresh
(Ryan Hall discusses mixing different training modes in episode #54)
4. Focus on how you feel
- Notice how your recovery improves
- Pay attention to your energy throughout the day
- Celebrate finishing runs feeling strong
The key is finding what makes it interesting for you!
Once you stop fighting the slow pace and start enjoying the process, that’s when low heart rate training becomes sustainable. And sustainable is what gets results.
What are some techniques or workouts you’ve used to make your runs fun? Hit reply and let me know – I read every response.
Cheers,
Floris Gierman
