I had all intentions of taking my girlfriend notecards with running intervals to her salon, but my kids have me going all different directions. Good directions, but all different ways depending on activities, school, and this crazy cold weather. Anyhow, today is Martin Luther King Day. What an incredible day to celebrate for many reasons. Remember that the greatest of all is love...
I found some time to sit and write this out. I really think about my answers to people's questions about training and all other related topics, because I want to give the best answer that yields results.
Question: How do I move forward with running? I want to run longer.
1- I would go with heart rate training as my method for an endurance cardio session.
60-70% of your maximum heart rate. So, for me being 33 years old I would train in the range of 143-158. I found this free app called "Hrate- heart rate zone calculator," I saved it to my phone so I know the zones. I listen to music so beeps on my heart rate monitor don't work.
See how long can you train in your zone for to just get a base.
From there you can gradually increase time.
When you get tired walk in your 50% heart rate zone. Once you have maintained that zone for 2 minutes. With this one I would walk on a high incline. The kick back strengths your glutes which is the major muscle used for running.
Return to your running in your 60- 70% zone until you can't go anymore
Repeat this for 50 minutes once a week.
I can't tell you stay in that zone of 60-70 % for this much time, because each person is different. If I was going at 4.5 mph I would tell you for 6 weeks alternate between 4.5 and 4.7 mph as my running speed. Just that small change in speed will help you get better at running longer.
That is the most over looked part of training protocols for running.
Put person a,b, and c on a treadmill and say run at 5% incline at 6 mph each person is going to be in a different heart rate zone. To truly get cardiovascular endurance you need your specific heart rate monitor to see if your heart is getting more fit.
2- RECVOERY...What !?!? Your muscles can't move properly if you are all tight. Foam rolling will help you run longer, because it will feel better. Your body, your legs will want to stop because they are sore, tired, or can't move properly. If I had just time for 2 rolls I would pick
1- ITBand. 2- upper back
watch for a video on those two by Fitness by Spaulding on YouTube
3- Core...my favorite side planks.Training the core will allow your body to run longer, because it is stronger for the slight rotational movement that occurs in the upper body. Everyone does normal planks in a push up position, but you need the side plank. Keep at it, these look easy but use a stop watch to gage your improvement.
4- interval train on the step mill. Your heart gets stronger regardless of what kind of cardio it is. I have found that interval training and going higher in percentage of 80% is better on the stepmill, because there is less impact on the body.
Again train in that zone for as long as you can then recover in your 60% zone for 2 minutes
Repeat this for 20 minutes.
Once again this trains the glutes and is useful for running.
For me my zone would be
80% = 170
60 % = 140's
You figure out the speed, because once again put person a,b, and c and the speed will vary for each person.
Lastly, log it. I write it down I'm old school like that. I can see what I did and see if I'm making improvements. Plus it keeps me from slacking with speeds.
Always remember to listen to your body, celebrate your accomplishments, and pass it along to someone else.
Pray, train, eat, sleep
Kima
