Heart Rate Training

Running nowadays has evolved from one of the cheapest sport to an expensive one. Technology has changed the way people run. Advanced features not only come from shoes but from apparel and other gear as well. 

Many prefer to run with computers. Wrist top computer brands like Suunto, Polar, Garmin and Timex provide runners data during the run. Some have footpods to measure distance, speed or cadence. Many utilize GPS technology to provide distance, speed and geographical location data. All computers have Heart rate monitors. Used to determinine our heart rate during specific levels of activity, the heart rate monitor is one of several measures to determine overall fitness.

Do you know how to use your Heart rate monitor (HRM)?

HRM training uses training zones to determine your level of exertion during an activity. Zone 1 and 2 are used for cardio, aerobic or weight loss program. Zone 3 and 4 are used during an anaerobic program while Zone 5 is used when sprinting or all-out effort.

Before using your heart rate monitor, first determine your Resting Heart rate (RHR), Maximum Heart rate (MHR) and your training zones.

1.   MHR is determined by subtracting your current age with 220. (220 - Age)

2.   RHR is determined by taking your heart rate after waking up in the morning before doing any activity for 3 consecutive days. The average of the 3 results is your RHR.

3.   Training Zones are determined by the following:

Zone 1: [(MHR-RHR) x (60-70%)] + RHR

Zone 2: [(MHR-RHR) x (71-75%)] + RHR

Zone 3: [(MHR-RHR) x (76-80%)] + RHR

Zone 4: [(MHR-RHR) x (81-90%)] + RHR

Zone 5: [(MHR-RHR) x (91-100%)] + RHR

SAMPLE:

Reel Runner

RHR: 43 bpm

MHR: 189 bpm

Zone 1: 131 – 145 bpm

Zone 2: 146 – 153 bpm

Zone 3: 154 – 160 bpm

Zone 4: 161 – 174 bpm

Zone 5: 175 – 189 bpm

When do I use my Heart Rate Monitor?

Although they are not 100% reliable, HRM should be used during training and may be used during a race. Factors like stress, dehydration, lack of sleep and caffeine intake can cause subtle changes to your heart rate and training zones. It is best to combine HRM training with a Rate of Perceived Exertion (RPE) or Borg Scale to improve reliabilty. These two combined can determine an athletes’ capabilities and limits during training and in a race.

RPE Scale

0 – Complete Rest

1 – Very Weak

2 – Weak

3 – Moderate

4 – Somewhat Strong

5 – Strong

6 –

7 – Very Strong

8 –

9 – Extremely Strong

10 – Exhaustion

Am I ready to use my heart rate monitor and follow my training zones?

Training for a race means following a specific and individual program. Running a full or half marathon, finishing an Ironman or Xterra race and competing in a cycling race needs patience, determination and persistence. Without a program, your training could lead to overtraining or, worse, injuries. A training program would consist of easy days, interval or tempo or hard days and time trials. Your training zones will tell you how much effort to exert during any of these days. Easy days means training at Zone 1 or 2 for an hour or more while Intervals or tempo training will be in the Zone 3 or 4 range. Sprints or “All out” efforts are usually in Zone 5 with durations of only a few seconds to a minute or two. During a 42K or 21K race, your HRM zones will help you follow a negative split strategy by running the first half at Zone 2 and completing the 2^nd half with bouts of Zone 3 or 4 effort. Incorporating HRM readings to your training will help you follow your program and get to the finish line stronger and faster.

See you on the road.

REEL RUNNER Core Training Exercise

My recent finish at the "Run with a Smile" 10K race was a surprise. Although I have been running sub-47 10K races last year, I was unsure of making the Sub-47 mark this time since I have not been training for the past few weeks. I was spending more time in the gym lifting weights to build muscle bulk. Advise from Coach Jim Saret pushed me to training my core muscles to improve running efficiency and balance. Luckily, one of my consultants shared with me his core training program which he got from the net. When I was not running, I was working hard on strengthening my core muscles. This, along with my recent discovery of CW-X tights and Newton shoes, helped me achieve my goal. 

This is my Core training program. 
  

(Video Courtesy of Dr. J.C.Aranas)

REMINDERS:

1. Core muscles should always be contracted and firm during the entire program.

2. Repeat the entire set of exercises 3x  with 2-3 minute rest in between sets.

3. Focus on maintaining a straight posture.

4. Use Medicine Balls with enough weight to lift 10 repetitions each exercise.

5. Once sets become less difficult, increase number of repetitions first before increasing MedBall weight.

6. Always maintain proper form.

7. Inhale when lifting the ball up and exhale when bringing the ball down.

8. Do dynamic stretches prior to this exercise routine like shoulder rotations, trunk rotations and leg swings.
 

These exercises supplemented with Plank Training after my workout constitute my trunk/ core training program. You may add sit-ups/ crunches/ leg raises to this regimen.

The Best WARM-UP and COOL DOWN Exercises

I have been a gym addict since High School. I've followed many programs for weight gaining and some for weight reduction. This time, my program focus more on the over all body conditioning and core training to help me improve my running form and start a triathlon training program.

I used to warm up with static stretches before each session and end with the same routine. I must admit they have become boring and my body had adapted to the routine. I tried using the treadmill to warm-up but easily got bored. Then a consultant taught me the MedBall Core Exercises (Click on the link to see the video).

MedBall Core Exercises are done using a Medicine Ball for 3 sets with no rest in between exercises and brief rests in between sets. Halfway through the first set REEL RUNNER is already sweating buckets. A series of 10 different exercises performed in a closed area (preferably inside a gym with a mat) using a medicine ball (weight: enough to complete the entire routine), it starts with explosive exercises using the arms with focus on keeping the trunk stable and firm. Done one after another, these exercises should be performed with proper form to prevent injuries. After this routine, I proceed with static stretches then start my progressive resistance training program (PRT).

At the end of my gym session, I do plank exercises instead of my usual AB exercises to target the entire trunk / core muscles. As explained by Coach Jim Saret (Coach to Elite Filipino Athletes), core exercises should be part of any fitness exercise program. Instead of just hitting the anterior AB muscles, these CORE exercises target the trunk including the lateral oblique and back muscles. I like these exercises better because they do not strain your neck or lower back and are done in less time than AB exercises hitting all the important core muscles at the same time.

Plank Exercises. These core exercises are called as such because the goal is to maintain the plank position for a certain time while keeping your abs/ tummy tucked in. These exercises put less strain in your neck when performed correctly and are suitable for all fitness levels (from Beginners to Advanced). Variations may be done with every position to continuously strain or target your core muscles.

(Plank)

(Side Plank)

After doing Planks I do brief static stretches then off to the shower. Try them out.

For advanced runners. You may want to try these exercises to strengthen your core. 
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