The Benefits of Low Heart Rate Training: Building Endurance and Strengthening Slow Twitch Muscles

🏃‍♂️LHR training focuses on running at a slower pace and keeping your heart rate low, which helps build endurance.

💪LHR training strengthens slow twitch muscles, enhancing your overall athletic performance and endurance.

🔥By running within your aerobic zone, you train your body to burn fat and conserve glycogen, extending your energy reserves.

🧠LHR training improves mental resilience and teaches you to sustain effort, even when faced with physical challenges.

⌛Consistency is key in LHR training. Gradually increase your mileage and maintain a steady training routine to see the best results.

Why should I incorporate LHR training into my marathon training plan?

—LHR training helps improve your aerobic capacity, builds endurance, and strengthens slow twitch muscles, all essential for marathon success.

How do I determine my LHR training zone?

—A common method is the '180 minus your age plus or minus 5' formula. However, consulting with a coach or using a heart rate monitor is recommended for accurate results.

Will LHR training make me slower?

—Temporarily, you might experience a decrease in pace as you adjust to slower running. However, over time, your pace will improve as you build endurance and become more efficient.

Can I incorporate speed work into LHR training?

—While LHR training primarily focuses on slower, aerobic exercise, it is possible to incorporate occasional speed work to increase overall performance. However, consult with a coach or trainer for guidance.

How long does it take to see results with LHR training?

—Results vary for each individual, but consistency is the key. With regular LHR training and gradually increasing mileage, you can expect to see significant improvements in endurance over time.

01:04The speaker shares their run statistics, which include a low average heart rate for an entire run of over 500 miles.

01:13The speaker introduces the concept of low heart rate (LHR) training as their method for over 500 miles of training.

05:20The speaker discusses their strength in endurance and their goal to further develop it through LHR training.

10:45The speaker shares their experience with LHR training, including the benefits they've seen and their plans for incorporating speed work.

12:50The speaker describes their Math Test, a five-mile run at target heart rate, and shares their results.