Intermediate Runner's Curriculum

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Week 1
Overview

Week 2
Speed Intro

Week 3
Running Log

Week 4
Injuries

Week 5
Heart Rate

Week 6
Tempo Run

Week 7
Week 8
Week 9
Week 10

Week 5: Heart Rate

Runner's Handbook Recommended Reading

Pages 71-78 ; 636-387; 79-80

Curriculum Textbook

Strengthening the Heart Muscle

When strong, the heart moves more blood with each push, and the slower it beats at work and rest. With conditioning, one of the first adaptations we see is a lower heart rate. To track improvement check your heart rate each morning before arising or just before sleeping.

The heart rate beats on average 60-80 beats per minute. Inactive folks may be 100 beats per minute and conditioned athletes typically 40-50 beats per minute.

Finding & Counting Your Pulse

Use your right index finger to trace a line from the left index finger to the wrist and press lightly in the indentation with the index and second finger. Count for one minute. During and after exercise lay your hand over your heart count only 10 seconds, starting with zero at the first pulse, and multiply by 6. If you check your pulse in the neck. Be careful. Pressure sensors there automatically lowers the heart rate by reflex

Heart Rate and Running - A Working Relationship

The heart is a muscle. Like leg and arm muscles, the heart grows stronger with use. Running exercises the heart.

The heart's beating rate is a kind of internal gauge of how hard you are working both the heart and legs. The harder you work the faster the heart beats to push blood supplying nutrients and removing waste. As one increases so does the other.

Just like you don't have to lift the whole house to increase the strength in your arm muscles, you don't run fast and at a high heart rate every workout to get a stronger heart.

Different heart rate percentages of max indicate which type of conditioning is taking place.

For instance

50-60 Percent of max is low intensity aerobic conditioning sometimes incorrectly labeled the fat burning zone. This is fast walking or easy jog.

60-70 Percent is easy to moderate running. A good pace for easy to moderate training runs. Lots of air to carry on a conversation.

70-80 Percent This is brisk running range. A good range for one a week or so, or quick feel good runs. Most runners hold this pace for a short and medium run distances. Running too long at this pace can turn a workout into a race.

80-85 percent Fast running used to shift the fatigue zone upward. This is threshold pace for runs at this level should last 20-30 minutes and have a nice warm up and cool down.

86-90 Percent This range is interval training to increase a runners' speed, pain tolerance, form and running economy. These specifically designed repetitions are covered later in the Runner's Handbook. Essentially, interval workouts are taking races apart, practicing small sections to perfection then putting all the pieces together on race day.

Other things can raise your heart rate -- caffeine, some medications, fatigue, anxiety, dehydration, altitude, body position, mood and heat to name a few.

Maximum Heart Rate

Some runners have a misconception that maximum heart rate is dangerous and even fear a heart attack if they run too fast. If you are healthy, max heart rate is not dangerous. If you have any doubts about your cardiovascular health, check with your doctor for clearance.

Its tough to hit your max heart rate Experienced healthy runners can use a 5k as a kind of max heart rate test. For the inexperienced exerciser, achieving a max heart rate is both impractical and unpleasant. So we estimate.

220-age = estimated max heart rate.

Runners may vary 5-10 beats per minute from this formula.

Heart Rate Monitors

Heart rate monitors are practical, fun toys and great motivators. The key to using heart rate monitor is to keep in mind the large variation between individuals. Start with the standard formula, use the standard percentages from there to determine your target exercise zone. At first, use the monitor frequently. Run at your regular pace effort level, noting your corresponding heart rate numbers. Establish your own range.

A Little More

Running Coach Shelly Glover has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook, is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services