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Great information as usual. I like #7. Thank you team🥇

Hasn't breathing an effect on haertrate as well?

This was helpful. Thank you.

3:30 this is just not true. aerobic exercise decreases the resting heart rate

Main theme though. Is. You’re simply running too fast for your current fitness level.

You know when your car idles faster than the speed limit (like5 mph through a parking lot) and you have to put on the brakes constantly? That's what slow running (trying zone 2) feels and looks like for my form. I even had someone comment how uncomfortable I looked (movement wise, not emotionally). As soon as I go faster, the movement of running becomes effortless but my hr goes up (of course). Why? I walk fast by nature, do I just have more fast twitch muscles? How to train in zone 2 if it puts extra strain on my legs?

Probably because they weren't bombarded with all this zone 2 run slow to get fast nonesense

Thanks a lot. I caught the corona virus a few days ago, and it made my heart rate go up like crazy. Almost 20 beats higher while resting, and the reaction to minor movements (slowly walking from one room to another) was somewhere around 100 bpm. Just standing was around 110 or something. (I hope I'll never forget how convenient good health is when I'm recovered again... Swallowing anything without aggressive throat-pain must be such a good life.)

I mean, the major purpose of an easy run, whether in hot or other conditions, is to get more time on feet without compromising recovery. Now, if you're following heart rate and not RPE, you're definitely not going to run so fast that you are compromising recovery. If you are going by RPE, remember that pace at lactate threshold also slows in heat, so you should slow down, otherwise you're getting closer to threshold and compromising recovery. Where exactly is the line? It's not so easy to tell. Caffeine reduces RPE at the same level of intensity. Pro athletes try to go by RPE when pacing themselves for races, but even they often blow up early. They are only trying to empty the tank by the end of the race, they are not trying to leave an "unknown something" left in the tank for recovery dor later runs. RPE simply doesn’t work for almost everyone. Going by heart rate, you might go too slow, but you won't compromise speedwork or recovery and maintain the gains from your previous training.

As someone with a rare condition called MINOCA, where spikes in blood pressure can lead to a heart attack, i was thrilled for my cardiologist to approve my ultras. They'd rather i maintain a low HR for much longer, than a high HR for shorter. (It also gives me permission to stay at aid stations longer munching on mac n cheese and donuts!) 😂

What about skin pigmentation? I've read that this plays a role in the readings.

Adjust playback speed at 1.25. Thank me later. 😊 Thanks for the good video. 😊

Ha! I am having the opposite problem as the fitter I become the lower my max heart rate. My max heart rate would reach the high 180s, low 190s when I was out of shape and 15 lbs overweight. Now it's a miracle reaching 170. I ran 12 half mile (much faster than mile pace) repeats yesterday, and my max HR was 164. My heart was like, "When are you going to start running?" My heart muscle is no longer the limiting factor in my performance.

Diplomatic Immunity!!!

Lets not forget one easy fix to lower heart rate: smile. It helps to run more relaxed and efficiently, giving almost same boost as super shoes. And it's free!

goos stuff try to keep videos sshort

It’s not the only thing you should do…you just need to include it

Is it dangerous to run at really high heart rate beats, near maximum, when you pass the age 50? I am a bit paranoid about this, since it's the only training I really enjoy.

One maybe you missed, just a little alcohol has an impact of 3-5 bpm on my resting heart rate. Or maybe you bundled that with poor sleep or being sick 😊

Great channel

What about on race day?

I'm a 63yo, 5'7", 143 lbs. Caucasian male, and my recent peak heart rates were 191 (4 days ago while running 57:02 10K on treadmill) and 194 (~2 weeks ago during 25:58 treadmill 5K). Both rates were from Apple Watch 7, but I've worn chest straps that show nearly identical rates). But these are WAY HIGHER than the typical 220 - Age max heart rate formula, which for me equates to a "lowly" 157, which feels like Zone 3 for me (can still communicate, but only in slightly broken sentences). Also, these recent max heart rates are down from last year (62yo) when it reached 201-204 multiple times. Lastly, my resting heart rate averages 60bpm, but varies from 53-64. Does anyone else in my demographic have similar max heart rates? BTW, I'm not really a runner in that I didn't specifically train for either the 10K or 5K, but did these runs merely to challenge/test myself. However, I do lots of general fitness & cross-training, including Z2 jogs, Norwegian 4x4x4s, outdoor cycling, airbike, weight sled, pullups, and resistance training on Tonal.

I reviewed footage of my running strike and I've come to the conclusion that I'm a midfoot striker. Even in slow motion playback, it looked like my heel was going to hit first but at the very last second, the midfoot strikes first. I'm now looking into if I would be better off in a shoe with a lower heel drop. I'll probably keep a mix of shoes with high and low heel drops to help balance out the load on my legs. If my hips and knees need a break, I'll use a low heel drop to shift the load more to my calves and Achilles.

Lower muscle mass should associate with higher insulin resistance?

Easy slow run by Pro (5:30 /km) is still FAST for me 😜

I thought the story was about the guy, not a cheap explanation of what i already know, if you clicked on vo2max chances are you not an id!ot and didn't need any explanation the first 8 mins of this is trash.

Coach Perry, greetings from Uganda, East Africa. Am 62, recreational runner; great stuff ,very insightful, articulate presentation. Thank you so much

Get out and ran 30-40 minutes 😅😂😂😂😂 I died after 10 minutes!

I am a 61 years old male. With closed eyes, the average of the first 10 test results on the left leg was 20 seconds, on the right leg 25 seconds. Individual test results are all over in the 6 to 62 seconds interval. I did the tests in pairs - the left leg test first then immediately the right leg. I repeated these pairs of tests in 10 different occasions later. The correlation in these left then right leg test results is very strong, 0.78.

I’m over 50 and can run 5k in Sub16 My advice is to do loads of speed work at least three times a week. Get rid of junk miles and cut mileage

I've been watching the channel for a while and love a lot of the information and content, but I have to say that I'm getting worried about Brad's weight. I hope he gets through whatever he's going through.

Just train all the zone, but zone 2 must be 80% of your workout, so that you don't get injured and can grow steadily

The test takes 30-40 mins of running? That’s me out then. What if you can only run for 5 mins?

That man got a supercharged nose

some say this, others that,. who to believe? for cycling zone 2 is great tho.

The paper showing humans lose muscle for every decade after age 30 has been commonly misinterpreted. The finding is a statistical aggregate number; specifically, the number of people who incur training pauses (i.e., injuries, child birth, weight gain, etc.) increases around age 30, which causes a gradual increase in time away from training, which therefore lends itself to muscle loss. When we account for these factors, there doesn't appear to be ANY systemic decline in contractile tissue in mid-adulthood.

Can't do more than 0:05 with eyes closed, managed 1:34 with them open

I’m 63yo, 5’7”, 142 lbs. and I do a variety of training, including 1-mile fast runs, 5Ks, Norwegian 4x4x4s, air bike, outdoor road cycling (~100 miles/month), pull-ups, incline weight sled (pushes, backwards pulls, & forward drags), and LOTS of resistance training on Tonal (>2M lbs.). Yesterday, on the spur of the moment, I decided to try to run my first-ever 10K (on my treadmill) & to do it in under an hour. According to the treadmill (Sole+ F85), I finished in 58:52, and my Apple Watch 7 recorded 57:02. I have VERY sore quads this morning, but no apparent injuries.

how come running cadence was not mentioned. I found that some other suggest running needs to happen at minimum 160spm = more time in the air = lessor groundtime. When you float more the running becomes much much easier, scale from 160spm to 170 - 180 - 200 spm. Now you are running effeciently ..

the rubber duck in the background...🙂

Good stuff!,😊

Muscle loss is erosion?😂

All talk, no concrete instructions on the steps to get there.

The best advice I have ever heard from a runner for runners: strength training, eating protein and hydration or drinking water. I wish you could have said- fatty animal meat regarding protein and water with a good balance of eletrolites (especially first thing when you wake up). It helps a lot.

Modeling my running after this plan and documenting my progress. Cut my running distance per week in half. It’s working so far.

lol at 30 year olds telling over 50s how to run. I'll rest if I feel like it - you should do the same.

Are you South African? You sound like Dr. Grobbler, my friend in Ladybrand.

Question. How to know the threshold heart rate for 10k run for example? my max effort could be a constant 5min/km pace, but my heart rate could start at 120 then climb to 200 at the end of the run despite the constant speed.

Their age 😂

Does the overall body of evidence truly suggest that squatting with knees going past the toes is harmful? The general consensus that I have heard from sport scientists that focus on resistance training seems to be that it is perfectly safe.