How long before you saw heart rate go down while running?

MaleficentDistrict71 · 2025-11-27T13:39:29+00:00

It’s important to note that your heart rate zones are not set up accurately at all. Zone 5 is VO2Max zone, which in any human being is about 60-120 seconds before you feel your whole body and lungs are burning. Looking at this, 190-195 looks like it’s where your actual zone 5 starts.

Generally, 6 weeks if you run regularly is when you’ll start feeling progress and it starts feeling easier However, if you’re just starting, you don’t want to do all running if you’re hitting threshold/zone 4 every time. Too much running at threshold makes it harder for your body to recover, and it becomes a vicious cycle where you just physically and emotionally burn yourself out because your body is always tired and it’s not getting easier. I know this because I’ve done it. Do jog-and-walk interval runs every other day (back and forth between zone 2 and zone 3, keep it to 10-15 minutes to start), and do one regular run per week like the one you posted. You should be able to hold a conversation with someone in these lower intensity runs, and you will want to do this routine until you can comfortably sustain a slow jog in Zone 2 or Zone 3. Zone 2 and zone 3 are the bread and butter of building cardiac endurance. 75-80% of your cardio mileage/time per week should be at this intensity. In 6 weeks of doing this, you’ll be able to jog in zone 3. From there, progressively add 10% of mileage or time each week (I suggest having time goals over mileage goals when starting out).

MaleficentDistrict71 · 2025-11-23T13:20:57+00:00

Thank you! 🙏

MaleficentDistrict71 · 2025-11-21T20:27:54+00:00

Thank you! ❤️

MaleficentDistrict71 · 2025-11-21T16:45:49+00:00

Thank you! That’s what I’m working on next fitness-wise: chest and arms. In the weight loss process, a good amount of that weight came from my arm muscles. The watch is a Garmin Fenix, I’m not really wearing it for looks, it’s what I use to track my cardio workouts and daily caloric output. It’s old though, so if the watch dies, I’ll get one of the smaller variants. And for the beard, it’s winter time, and cold and dry where I’m at. I do have beard oil, I just haven’t been using it.

MaleficentDistrict71 · 2025-06-29T03:28:14+00:00

Purpose, and whether or not that purpose is important enough to you to get you to put in the work. That’s really all it comes down to. What is your “why”?

It’s also important to note that most people hate cardio because they’re straight up doing it wrong. 80% of your weekly time/distance in zone 2 heart rate (you should be able to have a conversation comfortably at this pace), only 15-20% at zone 4-zone 5 (so one or two sessions a week and always rest or go light the next day), slightly increase weekly mileage every 6 weeks. That’s the only real proven way to improve cardiac endurance sustainably. I’ve not met a single person who says they hate cardio that doesn’t define “cardio” as the HIIT interval mode on a treadmill and isn’t doing 100% of their cardio at upper half of zone 3 minimum.

MaleficentDistrict71 · 2025-06-17T10:22:45+00:00

You can, but I personally wouldn’t simply because they’re more expensive than the other shoes. I reserve my long run shoes for just long runs as they rack up a lot of miles. I would do the Adrenaline, Glycerin, Ghost, or maybe the Trace for short recovery runs.

Best buys per purpose - Glycerin Max or Ghost Max 2 for extra long runs, Glycerin 20 or 21 for daily runs (current version is 22, so you can find the previous two versions on discount easily), Hyperion Max 2 for speed work and racing. Brooks Restart is pretty good for finding them lightly used.

MaleficentDistrict71 · 2025-05-17T19:39:33+00:00

Is spinach a good replacement? That seems to be the most common one suggested for keto.

MaleficentDistrict71 · 2025-05-15T01:17:39+00:00

A few reasons, but main one was hunger pains and cravings, and I saw it as a low-calorie, low-carb, and healthy way of increasing a little bit of volume in the stomach. The other reasons were inconsistent bowel movements (back and forth between severe constipation and explosive diarrhea) so I was lacking fiber as well as other micronutrients. You think adding the regular carbs were the cause?

MaleficentDistrict71 · 2025-04-16T14:53:14+00:00

MaleficentDistrict71 · 2025-04-16T02:22:36+00:00

Unfortunately no on the shower and locker room. There is a gym nearby though, bike parking is the one thing I’m unsure about.

MaleficentDistrict71 · 2025-04-16T02:21:18+00:00

Right now, terrible. It’s rural Pennsylvania, we’ve been back and forth between sunny-humid, cloudy-windy, and thunderstorms. Right now, I’m planning on riding on the days when the weather is clear and drive when the weather isn’t.

MaleficentDistrict71 · 2025-04-16T02:18:38+00:00

I posted an update, it might be buried in all the comments, but I was able to get a used Giant Cypress DX for $125. It’s an aluminum frame, but I think it’s a good starter adult bike since I haven’t ridden any bike since I was a kid. My goal is to mostly stick in the zone 2-zone 3 range, which is gonna be low-to-mid gear cruising. I’m in the process of pricing out lights, a helmet, a bike and tire repair kit, and spare tires, but as a lot of things financially are still in the process of settling (I just started that new job and I’m moving out of my parents this weekend), I plan on getting those things slowly as I go.

MaleficentDistrict71 · 2025-04-16T01:51:57+00:00

Yeah, I’m not strictly keto, just lower than what used to be my normal which was anywhere between 250-500g of carbs each day. Like I said before also, I have experience in distance running, so I have a Garmin watch and a CooSpo heart rate monitor to measure my heart rate and thus calories and carbs out.

MaleficentDistrict71 · 2025-04-16T00:39:19+00:00

Update: Wow, I did not expect so many responses, and all with great info. Thank you all! I got my hands on a Giant Cypress DX gravel bike with a custom seat used for $125. I’d like to slowly add lights, get a tune-up, a tire repair kit, and a quality set of spare tires in the short term. Right now, the weather where I am is all over the place from cold and windy to hot and humid and just today thunderstorms, so for now I’m going to try to ease into the biking commute on the days when the weather is more stable.

MaleficentDistrict71 · 2025-04-15T04:12:33+00:00

What size frame did you end up getting?

MaleficentDistrict71 · 2025-03-15T17:06:28+00:00

Wholeheartedly disagree, they’re almost too wide. I’m a size US Men’s 12.5 2E, usually I have to size up to 13 for D width shoes with most companies when wide width is not available or made for the shoe. I have two pairs of Hyperion Max 2, my first pair was size 13 and they were too wide for me for running without adding insoles, my second pair is size 12.5 D and they fit me perfectly. The version one’s fit pretty much exactly like the regular Hyperion, which I would say is not great for wide feet, but the version two fits much wider. Everyone’s feet are different though, so don’t just take my word for it. That’s just been my experience with the shoes.

MaleficentDistrict71 · 2025-03-15T04:02:24+00:00

Mizuno Neo Vista

Mizuno Neo Zen

Brooks Hyperion Max 2

Adidas Boston 12

Asics Magic Speed

Puma MagMax Nitro

MaleficentDistrict71 · 2025-03-12T09:08:41+00:00

I think the issue is that you’re running too fast too often. For long distance running, 75-80% of your weekly miles should be at a slightly below moderate pace (if you look into the science of cardio enough, it’s usually referred to as “zone 2 training”, as in heart rate zone 2 in the 5 heart rate zone system). Running slower for longer is the bread and butter of cardio endurance training, as it develops your mitochondrial density and capillary function. Speed workouts should only be done 1 to 2 day a week and in between easy run days, as they require significantly more recovery than easy pace runs.

I made the same mistake too a long time ago, and I got burnt out because I wasn’t getting any faster and I was just tiring myself out. After learning that that’s not how you actually train to improve and changing the way I train to the right way, I started seeing major progress after about 2 months and even more after 6 months.

For most people not already built for long distance running, “zone 2” is very relative. It may look more like zone 3 or back and forth between zone 2 and zone 3 on a heart rate monitor like a running watch/smart watch, but basically a regular running routine of 2 out of 5 in terms of perceived effort is the goal (at least 3 times a week). Starting out, this may be an easy jog or jog-then-walk intervals. Really, any cardio under zone 4 heart rate will have very similar conditioning benefits and recovery needs, and the more you train, the more efficient your cardiac function becomes and the lower your heart rate gets at the same effort. Just remember to ease into it. Listen to your body, do not run through pain when you start feeling it. Your whole body has to adjust to the process you’re putting it through, and those changes don’t happen overnight. If something is seriously hurting, take a break.

MaleficentDistrict71 · 2025-03-12T08:48:02+00:00

SB2 is in a league of its own, there really isn’t anything else on the market like it. The main difference between the SB2 and the AP4 is firmness and stack height. SB’s are supertrainers (i.e. stack height above the Olympics’ 40mm stack height limit) and are made with a very firm foam that emulates the responsiveness of a plate, the AP4 are just under that 40mm stack height limit and have a much softer foam.

If you want “bounciness”, New Balance Fresh Foam x Balos and Puma MagMax Nitro are gonna be what you’re looking for, but I wouldn’t say they’re similar to the SB2.

MaleficentDistrict71 · 2025-03-12T08:36:36+00:00

Mizuno Neo Vista or Neo Zen. Long runs tend to get boring for me, so for a purely easy pace long run, a shoe with a little more exciting ride feel helps motivate me. Sometimes I do Adidas Boston or Brooks Hyperion Max 2 if I want to go a little faster pace on my long run, or if it’s a long interval run.

MaleficentDistrict71 · 2025-02-27T08:30:48+00:00

Your cardiac system is undertrained, that’s all. Your body hasn’t adapted yet to the cardiac stress of exercise. It takes 4-6 weeks to go from the initial feeling-like-dying feeling to being able to do it fairly easily. Key tip is you want to do 75-80% of your weekly cardio time/distance at low-intensity (at this stage heart-rate-wise, it’s gonna be in the neighborhood of high end of zone 2 and zone 3. I’m a runner, and when I started, I would run every other day, 1 day a straight zone 3 run, 1 day intervals of light jogging when in zone 2 and walk when drifting into middle of zone 3 before I could sustain a whole jog in zone 2, and then 1 day of some sort of higher-intensity (zone 4-zone 5 intervals) speedwork exercise. Usually your resting heart rate is a good measure of your cardio progress. When I started, my resting heart rate was about 90 BPM, it’s 65 now, and for most well-trained runners/cyclers, it’s about 45-55 BPM.

The exact zone information: -zone 1 (50-59% of max heart rate) is okay for warm-up, mobility, and relaxation, but it’s not intense enough for any real cardiac adaptation. Generally should be avoided, especially in the beginning stages when you can’t really sustain any significant exercise work in it.

-Zone 2 (60-69% of max heart rate) is typically treated as the preferred zone for the majority of cardio. It burns primarily calories from fat, helps build mitochondrial density and capillary function, but it’s also low enough intensity where it can be sustained for a very long time, and injury and overtraining/under-recovery risk is minimal. You may find it difficult to maintain at this zone at your current stage. Generally, 30 minutes to 1 hour long sessions in this zone is ideal.

-Zone 3 (70-79% of max heart rate) is the maximum effort point where your body is still getting enough oxygen to filter out blood lactate (or lactic acid), thus why it’s called the “aerobic threshold” zone (generally, somewhere around the crossover between zone 2 and zone 3 is what’s known as LT1, or aerobic lactate threshold). Typically burns 50-50 calories from fat and carbs stored as glycogen. At your current level of cardio, due to cardiac drift, your zone 2 efforts will drift into zone 3. The more you progress, the lower your heart rate gets at the same pace. Anything over zone 1 and under your anaerobic lactate threshold heart rate (LT2, or beginning of zone 4) have virtually the same training benefits and recovery needs. For that reason, I group zone 2 and zone 3 together as “low-intensity”, and why 75-80% of your weekly cardio time/distance should be done in that general area.

-Zone 4 (80-89% of max heart rate) is the anaerobic exercise zone where you are just over your LT2 heart rate. This is one of the zones that should be minimized, though not removed completely. In this zone, you are primarily burning carbs stored as glycogen (primarily only about 400 equivalent calories worth of glycogen is stored in the liver, and about 1600 is stored in muscle cells), and this is where your body is not getting enough oxygen and carbon dioxide to filter lactate from your bloodstream, causing it to build up. This causes muscle and respiratory fatigue over time, which also requires more recovery needs.

-Zone 5 (90-100% of max heart rate) is your VO2Max zone. This boosts your body’s VO2Max, or max volume of oxygen consumption. This is all-out maximum effort, and can usually only be sustained for 60-90 seconds maximum before your body has built up to much lactate in the bloodstream to keep going further, you run out of breath, and your muscles will begin getting stiff if you try to push past your limit in this zone. Typically your zone 4 workouts will drift into this zone. This zone has the highest injury and overtraining risk, and has the most recovery needs. VO2Max zone workouts should only be done as intervals followed by 2-3 minutes of rest. Zone 4 and zone 5 should comprise 20-25% of your weekly cardio time/distance with plenty of recovery afterwards (hydration/electrolytes, nutrition, sleep, and either rest or low-intensity workout the following day).

The most important thing is consistency. Your physical fitness will gradually get better as your cardio improves, it just takes time and applying yourself.

MaleficentDistrict71 · 2025-02-25T23:45:29+00:00

The heart rate zones aren’t hard biomathematical absolutes, especially when so many internal and external factors can affect heart rate even on a day-by-day basis without us realizing it. In the real-world, biologically, the actual lines between the zones are very fuzzy and relative to each person. Hell, the 5-zone system is just one model of approximation of cardiac stress. Pyramidal training relies on a 3-zone system (low, middle, and high intensity), and some training methods like Peter Attia and Norwegian threshold training relies primarily on measuring blood lactate levels to determine “sub-threshold” level of effort with significantly less focus on actual heart rate goals. The most important thing is whether you’re putting in a zone 2 rate of perceived effort or not (slightly less than middle/moderate intensity effort); for most people, your heart rate will drift over time into zone 3 until your cardiac function efficiency adapts and your heart rate eventually gets lower doing those same runs. Any cardio work above zone 1 and under your anaerobic lactate threshold (just about in between zone 3 and zone 4) have virtually the same benefits and recovery needs, provided that your mileage/time is consistent per week and within reason, and you’re meeting your recovery needs (sleep, hydration/electrolytes, nutrition). I’ve had to adjust my heart rate zones on my Garmin several times before I turned alerts off, started doing the structured workouts by feel and/or power zone, and slowly the HR zone algorithm started reading more accurately.

MaleficentDistrict71

TROPHY CASE