5 ms·

Pretty great thing to read coming back from a tempo run! I just go into it this year, and I'd like to say, it's more fun than I thought. Every aspect. If you g

Pretty great thing to read coming back from a tempo run! I just go into it this year, and I'd like to say, it's more fun than I thought. Every aspect. If you get a heart rate monitor and dive into what you're doing even difficult high intensity runs are enjoyable. It's all about expectations and if you go into it thinking - "I'm going to run at 75% of my max heart rate" you know you're going to be winded, but at the end feel great - "I'm going on an easy run 60% of max heart rate" you know you'll be able to have a nice conversation along the way and get some good thinking in etc etc, it's great. Don't start with a heart rate monitor but after a few months it adds a lot of fun for those who like geeking out on numbers and planning.

kritiko 4y ago
Have you actually tested your max heart rate? I work out with a HRM for Zone 2, but I'm just going off of Polar's zones. From what I understand going more in depth requires either maxing out your HR (Steve House describes how you can do this in Training for the New Alpinism - basically sprinting uphill until you collapse, seems really unpleasant) or doing lactate testing in a lab.
- macNchz 4y ago
  Getting an accurate HR Max can be useful…I got into running several years ago and struggled early on with the zone based training recommendations until I realized it was just because my max HR was higher than the various apps estimate by default. After running my first 5k race all-out, I recalculated my training zones based on a max of 205 instead of the 190 that the apps had estimated for me, and things started to make a lot more sense.
- canucker2016 4y ago
  A max HR test can be done on a treadmill in a gym too. Unless you're used to reaching your max HR during exercise - something I don't suggest - it will be painful, but you're not supposed to hold your heart rate at this level for long either, just long enough for the heart rate sensor to register that level.
- hypersoar 4y ago
  For my part, my Garmin estimates my lactate threshold heart rate. Whatever its accuracy, I find it's as good a number as any to set zones around. Otherwise, I have a good estimate of my max heart rate from a couple of times I've hit it incidentally, such as during a race. Max heart rate hurts, and it's not a place to go to during normal training.
- aynyc 4y ago
  You can easily test relatively accurate max heart rate just by running a 5K race. Run a slightly slower than race pace, and go as hard as you can at the very end (last 1K) with the goal of sprinting to the finish line and vomit. It's unpleasant, but relatively safe during a race event with medical staff there at the end. Also, max heart rate is only useful after you've been running for awhile. If your body hasn't started adapting to the change, MHR doesn't do much and often inaccurate. It's like 1RM in lifting, 1RM is meaningless in beginners as their bodies and central nervous systems haven't learned to fire all the muscles yet.
  - marricks 4y ago
    > Also, max heart rate is only useful after you've been running for awhile 100%, don’t geek out in the beginning just run at a slow pace until it’s comfortable and several consistent months in tinker around
- knicholes 4y ago
  220 minus your age, right? :D. (From the CDC: https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm https://www.cdc.gov/physicalactivity/basics/measuring/heartr...)
- racking7 4y ago
  You should check out doing an Aerobic Threshold (AeT) test and an Anaerobic Threshold (AnT) test. I believe there are details on the Uphill Athlete site. But you should absolutely determine your AeT if you’re trying to base build in zone 2 (180-age is a good place to start, but it is likely lower). AnT is useful as well for higher zone training. It’s a more demanding test than AeT but will give you a more practical upper bound for speed workouts than max HR.
  - kritiko 4y ago
    Thanks for the tip -- for others, here's a link to the Uphill Athlete article on aerobic testing: https://uphillathlete.com/aerobic-training/aerobic-anaerobic-threshold-self-assessment/ https://uphillathlete.com/aerobic-training/aerobic-anaerobic...
jfoutz 4y ago
I have a few opinions about distance running. A coworker explained it has a way of turning down the volume on the rest of your perception. Something about running 10 miles makes other problems less anxiety inducing. They're still important, they're just not, like, scary. If you consider distance running, get good shoes. go to the kind of place that puts you in shoes, and videos you running on a treadmill. Some people are biomechanically sound. I'm not. I need a lot of support to keep my ankle in line with the rest of my leg. Get good shoes and replace them when needed. You can run anywhere, but pay close attention to the surface you're running on. It's very subtle, but running on a concrete sidewalk is different than running on asphalt right next to the sidewalk. try to run on dirt if you can, it's easier on your body. It also takes a while to really get a good sense of what is normal and what is excessive. Pay attention to your muscles joints and tendons, take rest days, and cut runs short when you need to. I've called to have someone pick me up, because my legs were done. It can take a while to figure out when you're just dealing with normal "running sucks" and when you're actually pushing the red line where you're damaging things.
- marricks 4y ago
  I completely agree on all of this. I had an on again off again relationship with running before this year and it’s because… I ran in the same shoes for 8 years and I’d stop when my hip or knee felt off. Got new shoes this year and I’ve done more running than I ever had with no issues. Shoes only last 250-500 miles! Definitely agree with pain as well, there is good pain and bad pain and tendon pain is never good pain.
  - mwigdahl 4y ago
    Another voice for replacing shoes regularly. Don't try to stretch their lifetime out too far -- you'll pay for it in pain and injury.
deleted 4y ago
[deleted]
throwaway290 4y ago
It might be individual but to me running is just unbearably boring either way (as is most repetitive exercise), it just gets real old real fast. Spending a lot of energy bicycling is a bit more fun though.

kritiko 4y ago

Have you actually tested your max heart rate? I work out with a HRM for Zone 2, but I'm just going off of Polar's zones. From what I understand going more in depth requires either maxing out your HR (Steve House describes how you can do this in Training for the New Alpinism - basically sprinting uphill until you collapse, seems really unpleasant) or doing lactate testing in a lab.

macNchz 4y ago
Getting an accurate HR Max can be useful…I got into running several years ago and struggled early on with the zone based training recommendations until I realized it was just because my max HR was higher than the various apps estimate by default. After running my first 5k race all-out, I recalculated my training zones based on a max of 205 instead of the 190 that the apps had estimated for me, and things started to make a lot more sense.
canucker2016 4y ago
A max HR test can be done on a treadmill in a gym too. Unless you're used to reaching your max HR during exercise - something I don't suggest - it will be painful, but you're not supposed to hold your heart rate at this level for long either, just long enough for the heart rate sensor to register that level.
hypersoar 4y ago
For my part, my Garmin estimates my lactate threshold heart rate. Whatever its accuracy, I find it's as good a number as any to set zones around. Otherwise, I have a good estimate of my max heart rate from a couple of times I've hit it incidentally, such as during a race. Max heart rate hurts, and it's not a place to go to during normal training.
aynyc 4y ago
You can easily test relatively accurate max heart rate just by running a 5K race. Run a slightly slower than race pace, and go as hard as you can at the very end (last 1K) with the goal of sprinting to the finish line and vomit. It's unpleasant, but relatively safe during a race event with medical staff there at the end. Also, max heart rate is only useful after you've been running for awhile. If your body hasn't started adapting to the change, MHR doesn't do much and often inaccurate. It's like 1RM in lifting, 1RM is meaningless in beginners as their bodies and central nervous systems haven't learned to fire all the muscles yet.
- marricks 4y ago
  > Also, max heart rate is only useful after you've been running for awhile 100%, don’t geek out in the beginning just run at a slow pace until it’s comfortable and several consistent months in tinker around
knicholes 4y ago
220 minus your age, right? :D. (From the CDC: https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm https://www.cdc.gov/physicalactivity/basics/measuring/heartr...)
racking7 4y ago
You should check out doing an Aerobic Threshold (AeT) test and an Anaerobic Threshold (AnT) test. I believe there are details on the Uphill Athlete site. But you should absolutely determine your AeT if you’re trying to base build in zone 2 (180-age is a good place to start, but it is likely lower). AnT is useful as well for higher zone training. It’s a more demanding test than AeT but will give you a more practical upper bound for speed workouts than max HR.
- kritiko 4y ago
  Thanks for the tip -- for others, here's a link to the Uphill Athlete article on aerobic testing: https://uphillathlete.com/aerobic-training/aerobic-anaerobic-threshold-self-assessment/ https://uphillathlete.com/aerobic-training/aerobic-anaerobic...

jfoutz 4y ago

I have a few opinions about distance running. A coworker explained it has a way of turning down the volume on the rest of your perception. Something about running 10 miles makes other problems less anxiety inducing. They're still important, they're just not, like, scary. If you consider distance running, get good shoes. go to the kind of place that puts you in shoes, and videos you running on a treadmill. Some people are biomechanically sound. I'm not. I need a lot of support to keep my ankle in line with the rest of my leg. Get good shoes and replace them when needed. You can run anywhere, but pay close attention to the surface you're running on. It's very subtle, but running on a concrete sidewalk is different than running on asphalt right next to the sidewalk. try to run on dirt if you can, it's easier on your body. It also takes a while to really get a good sense of what is normal and what is excessive. Pay attention to your muscles joints and tendons, take rest days, and cut runs short when you need to. I've called to have someone pick me up, because my legs were done. It can take a while to figure out when you're just dealing with normal "running sucks" and when you're actually pushing the red line where you're damaging things.

marricks 4y ago
I completely agree on all of this. I had an on again off again relationship with running before this year and it’s because… I ran in the same shoes for 8 years and I’d stop when my hip or knee felt off. Got new shoes this year and I’ve done more running than I ever had with no issues. Shoes only last 250-500 miles! Definitely agree with pain as well, there is good pain and bad pain and tendon pain is never good pain.
- mwigdahl 4y ago
  Another voice for replacing shoes regularly. Don't try to stretch their lifetime out too far -- you'll pay for it in pain and injury.

deleted 4y ago

[deleted]

throwaway290 4y ago

It might be individual but to me running is just unbearably boring either way (as is most repetitive exercise), it just gets real old real fast. Spending a lot of energy bicycling is a bit more fun though.