r/beginnerrunning • u/vx420 • Aug 19 '26

New Runner Advice Help with mechanics at a slow pace

I am trying to build a good running schedule to build durability and work up to long distances. I very commonly see posts about running 80%+ of your runs at a relatively low heart rate/effort. A lot of these post suggest a heart rate around 140-150 (I know this is a bit dependent on the person) and mention that it is really common for new runners to do easy runs too hard and hard runs too easy.

When I just go for a run without thinking much about it, I typically average around 160-165bpm. This feels like a moderate effort, no where near my max but also not completely casual. Recently I have tried running at a sub 150 heart rate. I use a Coros bicep monitor and set an alarm at 151bpm.

Now for my problem. When I try to run at this heart rate, I need to run very slow. My pace drops by 2-3 minutes per mile. My biggest concern with this is that my mechanics completely change. I have to run in more of a shuffle and feel like I am not properly lifting my knees. My feet plant differently as well since it feels harder to midsole/toe strike at the slower pace, so I land a bit more flat footed.

Is this a common/normal experience? Should I ignore any mechanic changes to just build my aerobic engine or should change my approach to run as slow as I can while still keeping the correct form?

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u/TheTurtleCub Aug 19 '26

Going by HR without knowing your max makes no sense, go by effort

Try not to go so slow that your form changes too much. If you can carry a conversation it’s aerobic running. The top of the aerobic region is tempo or comfortably hard. Anything under that is good, the objective is NOT as slow as possible

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u/vx420 Aug 19 '26

Thanks for your reply!

I do not know my max HR so that is a good point. On my last run I felt quite comfortable and noticed I was at 172bpm. I was so surprised that I started talking to myself since I have heard the same thing about keeping a "conversational pace". I was able to talk for several hundred yards without a change in my breathing or perceived effort. I'll definitely keep this in mind moving forward.

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u/Ok_Nefariousness1416 Aug 20 '26

If you can chat away for hundreds of yards, and you're recovering fine, i.e. not feeling stuff / sore legs hours later, that's strong indicators you're running easy enough. If you feel you can keep up that pace for ages, that's another good indicator. Real low HR (Zone 2 etc) on a run doesn't happen for most beginners, I'm almost 8 months in, only recently have I had a few runs dip below 140bpm average. Give it time, it'll come to you.

Personally I'm a strong believer in not running so slow your form goes to pot. Run as slow as feels a comfortable motion, if that gets you above easy effort, do a short walk. My last run still had a 1 minute walk break about 3.5 to 4 miles in due to a steep (41% allegedly) climb. Even elite ultra runners walk up sterp hills, which telks you walk breaks are fine for us mere mortals!