What if everything you think you know about running easy is actually making you slower and more exhausted?

In this episode, I break down why your usual approach to running pace might be sabotaging your progress and how switching to heart rate training can unlock easier, more consistent runs. I explain why the same pace feels easy one day but brutal the next, and share a simple, equipment-free method to find your personal training zones without needing expensive lab tests. You will learn exactly when to rely on your heart rate monitor and—just as importantly—when to ignore it completely to get the most out of your hard workouts.

Key Takeaways

1. Running the same pace doesn’t always mean the same effort. Heart rate shows when your body is working harder because of stress, poor sleep, heat, or fatigue.
2. Most runners think they are running easy when they are not. Using heart rate and the talk test together helps you slow down enough to actually build fitness.
3. Heart rate is a powerful tool for easy and recovery runs, but it breaks down during short, hard efforts. Knowing when to ignore heart rate is just as important as knowing when to use it.

Timestamps

• [00:27] What You'll Learn
• [01:33] What Heart Rate Training Is + Why It Works
• [02:59] Why HR Training Works
• [03:54] Use This To Run Faster
• [04:49] How to Actually Use It - Step 1: Find Your Easy Heart Rate Range
• [06:24] Step 2 - Use The Talk Test
• [07:10] Step 3 - How To Do This
• [07:37] Step 4 - Ignore Heart Rate On Hard Days
• [08:38] Gear That You'll Need
• [10:54] The Mistakes Everyone Makes: Mistake 1
• [11:15] Mistake 2 - Obsessing Over Hitting The Right Pace
• [11:57] Mistake 3 - Use HR For Everything
• [12:07] Mistake 4 – Expecting Instant Results
• [12:36] Use This To Run and Farther Faster with Little Effort

Links & Learnings

• 📈 Get your free run at low heart rate zone 2 training plan here https://dlakecreates.com/zone2free
• 🎧 Listen, read and learn more here https://dlakecreates.com/hrtraining
• Run Farther… Without That ‘Why Am I Dying?’ Feeling | Base Training - https://dlakecreates.com/base2
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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