HEART RATE FOR ENDURANCE RUN

HEART RATE FOR ENDURANCE RUN

The smooth and comfortable run needs a controlled heart rate. Heart rate was one thing that took a while to understand and adapt in my run; when my colleague Praveen recommended doing a run based on heart rate in my early running carrier, it sounded of less interest until I really experienced it. As running under the required heart rate keeps an athlete more motivated with fewer fatigues. To understand heart rate (BPM) is our body battery, the more controlled it performs.

In these years read a lot of theories came around heart rate and picking Dr Phil Maffetone’s method, below formulated HR practice to be better athletes;

  • Age substracted to 180 is ideal HR (ex: I am 40 years old then, 180-40=140BPM should be my ideal heart rate)
  • If there is more than 2 years RUN gap due to injuries, then subtract 10. (ex: 140-10=130BPM)
  • If there is more than 2 years RUN gap without injuries, then subtract 5. (ex: 140-5=135BPM)
  • If there is 5-10% RUN performed in these two years gap without injuries, then still number remains to upper case.
  • If there is 5-10% RUN performed in these two years gap with injuries, then subtract 5. (ex: 140-5=135BPM)
  • If there is 40-60% RUN performed in the past two years with no injuries, then add 5. (ex: 140+5=145BPM)
  • If there is 80-90% RUN performed in the past two years with no injuries, then add 10. (ex: 140+10=155BPM)

So, based on Dr Phil Maffetone’s theory, my max heart rate is 155BPM, and minimum BPM is obtained by subtracting 10 to the base value (i.e., 140-10=130BPM), So I have to RUN between 145BPM to 130BPM at all my RUN training secessions considering 3-4 days (40-60% training ratio).

Once the athlete understands their heart rate and method to control it then run is full of fun and motivation.

The positive effects of running by Hans & Ron:
– Controls heart and coronary diseases
– Minimises risk of diabetics
– Minimises risk of osteoporosis
– Minimises risk of stroke
– Minimises risk of some Cancer as colon, uterus, breast, etc
– Minimises risk of some lung diseases as bronchitis, emphysema, asthma, etc
– Minimises risk of depression, fears and stress
– Minimises risk of rheumatoid arthritis
– Minimises risk of cystic fibrous
– Adress aging problems
– Minimises risk of Gsout