I have been running for almost 20 years - long distance the last 8 or so, and marathon distance for the last 4 years. My first marathon was 4:09, most recent 3:40, and I want to run 3:00. I have been running about 800-1000 miles a year for the last 4-5 years. I toe strike, with rapid cadence, and I think my form is fine when I am going moderate to fast speeds, I have had little if any issues with pain or injury thus far running. 

I have never trained with HR before. About 5 weeks into heart rate training for the first time - using Eric's calc methods from TCI - I have knee discomfort / sometimes pain after my 'easy' runs - even short ones. My heart rate jumps pretty high out of the gate, so my warm up pace is now slower than many people walk. I maintain rapid cadence, and land on my toes, feet under my body, but something is clearly wrong as I know feel discomfort after runs. 

How do we know if we have good form when we are going so slow. In all of the videos that Eric has posted, we see the form, but he is actually running. When I push off, and knee drive my HR jumps to 150 pretty quick.... what is the form supposed to look like when you are moving at the pace of a tumbleweed, and have to barely push off to keep your heart rate low? 

I know it requires patience to learn to run slow - but I am now getting frustrated that at such a low effort of running I am experience pain that is discouraging me from continuing to run every day or every other day. 

Does anyone have any insight on how long it takes to train with heart rate and build speed or feel like I am moving at all? 

Thank you


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First off, are you using a HR chest strap or relying on wrist monitoring?

Where is the knee pain located?  I'm wondering if it's actually IT band instead of the knee, perhaps from less glue activation due to the slower running.


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