How to run in Z1 (or even less than Z3...)

Catherine Juon

Newbie question! I've only been using heart rate guidance for a short time, though running much under Z3 seems like I'd be barely moving. Here's an example of a run from yesterday (https://www.strava.com/activities/443317367), that was supposed to be mostly in Z1... I did "goof" and speed up in one patch, so disregarding that, I found myself continually creeping back up to a comfortable pace... And then trying to slow down to hit a lower heart rate where I felt like I was barely moving, and I think was still in high z2. Tempted to wear the HRM on my next walk, because I suspect Z1 is more like a brisk walk... Something doesn't seem right, just not sure what. Advice most welcome! 

Z1/LRP: 111 - 133

Z2/MP: 133 - 151

Z3/HMP: 151 - 158

Z4/TP: 158 - 168

Z5/IP: 170 - 173

TRP: 128 - 139

Jacklyn Moore

Running in z1-2 is TOUGH. It takes patience and understanding. Lots of practice. When I run that slow I start scuffing my feet. I have to really focus to make sure my cadence is low enough to allow for a decent stride length. You are not alone in your frustration at z1 running. Keep the faith and keep practicing. After you swim and bike that z1 run is a doable thing. 

Al Truscott

Maybe this is an argument for spending a little $ and getting a GPS pace watch. I started running initially with HR years ago, added pace about 12 years ago. It was like a light bulb going on, I was no longer shackled by HR. I found that as I ramped up training over the course of months (like during an OS), my HR at a given pace would drop week to week. Meaning, I'd go @, say Z1 pace, and my HR would be 135 week one, 130 week 2, 127 week 3, 123 week 4, 120 week 5, 118 week six. Or, if I held the HR steady @ say 127, I'd get faster and faster as the weeks progressed. The heart is a muscle like any other, and it actually gets "fitter" faster than our skeletal muscles. 

MattAaronson

The only time I've run under z3 was in an ironman marathon. No joke.

Edwin Croucher

Catherine, when did you do your run test? When you did the run test, did you push to your running limit? It you run a test as hard as you can run 3 miles, the Z1 pace should not feel as slow as you are saying. Al Truscott is correct about pace. If you equip yourself with a GPS watch, you will find your running improves. Your pace will not be so variable.

Steve Ross

Catherine, newbie or not great question great observations. As an everyday mature runner myself we all default to our "feel good" zone 2 effort. Looking at your graph mile 2(after warm up)  seems that was your nemesis feel good zone before you made adjustments. Your  mile splits were really good +/- 15 secs after you recognizied this, kudo's. As the veteran peeps mentioned a run test may be in order but that is up to you of course. One of the hardest things to do as a runner is "not run"  in a feel good zone whether it be too slow/low pace/HR or to high" holy freak I can't do this zone". Absolutely explore your fitness level whether it is a walk vs run. In the end you have to use one as a standard baseline and move forward.. Please add to this forum as you explore, learn, and move along,

Tom Glynn

For really good instant feedback I like to run on a treadmill with my watch strapped to where I can see it all times. I've just started the run durability (RD) block. I am very used to running with pace and I'm really good at knowing what certain paces feel like. I'm pretty sure if you told me to run a 7:00 min/mile on a track without a watch I'd be within a few seconds of that number. Heart rate is a different beast all together for me. I've never really paid attention to it. Now with the RD asking us to run at a certain HR, I'm just not that good at it so I take 15 minutes to warm up on the treadmill and then fixate on the HR number trying to keep in within a 5 beat bracket. As it climbs I reduce the treadmill speed and when it starts to drop, I hit the speed button. I'm still finding a fairly wide range in speed with my workouts attempting to maintain an even HR but I suspect it will get better.

Dave Tallo

a good rule of thumb is if it's a pace you'd be embarrassed to be seen running at, you're probably on the right track.  This fall/winter, I started to do "two a days"  between two and three days per week, and the shorter and easier of the runs has always been as what I call "ludicrously easy."   Strides become little hops, pushoff becomes more like a bounce, and I need to swallow my pride as I get passed by nearly everyone. 

Catherine Juon

Great tips, all - thank you!



As if on queue, I also received the New Member #7 email about running shortly after posting this. In summary, my take aways are:

• The preferred method is really pace, with HR as more of a secondary measure. 
• Running outside ones comfort zone feels awkward (fast OR slow) and takes exploration / practice & is supposed to feel overly slow
• I probably do need a new run test, as that was my first and I was hesitant to run "too hard" and not be able to finish, etc. However, I'm going to switch to pace vs. HR first, and keep doing the workouts for now - I feel like I've been doing more testing than working (bike test took several tries between inexperience and new equipment, etc.), so I need to get some of that "work works" stuff going on. :-)

Thanks!

Leslie Knight

I feel like one of the best things to happen to my run was when my HRM broke early this year.  I was barely able to run a HRZ1.  It felt horrible and I had just keep talking to myself and saying to follow the plan.  Now, I have changed to Pace and feel much better (and am faster).  I can actually run in PZ1 when prescribed and not be miserable.  I asked for another HRM for Christmas, so I suppose I will try some of my runs by HR again.  But for reals- my HR zones and my pace zones don't correlate.  And I don't think it's because I didn't run hard enough in my test.  Maybe it's because I'm slow to start with and so a low HR really IS almost walking!  So...I guess I don't have advice, but I feel your pain. Hang in there and listen to the smart people!