RELATION BETWEEN LONG DISTANCE RUNNING TRAINING AND HEART RATE
We can not analyze any workout apart from the heart rate in a cardiovascular oriented discipline like running. Endurance workouts which are the must of the preparation for the marathon, are the most effective way for the improvement of our stamina. Well, how can we do our endurance runs? How we complete the distances in the durations we desire, which will improve our endurance the most?
Due to the 10% increment rule (which Dr.Jack Daniels says it is wrong), any healthy/injury-free runner can complete 30-40, even 50km at once by working on long runs. But if we add the duration factor into this distance (means if we put a goal of completing these long distances in a determined duration), then the goal gets more difficult. But still it won’t be impossible.
For instance, if a person wants to run 20k in 2 hours, he/she can make his/her goal come true by running consistently at 10k/hour for 2 hours. If the same person wants to run 20k in 1 hour 20minutes, then he/she needs to run consistently at 15k/hour for that duration. This is a simple calculation but since the runner is not a machine but a human, then there will be many determinents have to be included, that will take action for this goal to come true.
If we target for both long distance and a specific time for it, our biggest determinent criteria will be exertion (effort) ratio and its best indicator in running is heart rate. Let's talk about 21.1k which is half marathon distance, your race effort will be 85-90%maxHR. Well, how we will guarantee running this long at this high heart rate?
Here is the time for trainer take place. In this screenshot, you see my heart rate diagram for my 20k long home-work route.
First 1.5k includes the warm up part and the heart rate increases gradually, then holds there. Actually if this run wasn’t a commute run but a real workout done on an empty, obstacle-free road, then the heart rate line would look totally lineer and in that case the result would be way much better (especially for longer distances). Sometimes I had to stop at the traffic lights, crossed the streets, jumped off from the sidewalks in that run, so it fluctuated some, but I have had a somewhat consistent heart rate anyway.
As our distance gets longer, the importance of this stable/consistent HR gets more and more. That’s why we do not want fluctuating HR in our marathons because any type of unnecessary sudden move or speeding is going to ruin our economical consumption, lead to switching to the high consumption mode and deplete our energy earlier.
Let’s give an example for beginner level; You have a neighbor (who is not obese, able to run but currently a non-runner) whom you want to introduce him/her to running. If you have a HR monitor to lend him/her for his/her first run and analyze his/her HR during the entire run, keep it at an ideal level (you need to know which % of the maxHR you make him/her run here), then he/she will notice that running is an activity which is doable for longer than 100mt by means of you. (up to 2-6k for the first run) The most valuable factor that wll allow your neighbor to increase his/her running distance from 100mt up to 6k is effort/heart rate.
Trainer Fatih Buzgan in an 18k Tempo Run
Let's turn back to our advanced level example; A runner training for a marathon who wants to complete distances he/she aim for without having to be dependent on abundant nutrition and without bonking and wearing out, needs to learn at what % of his/her maxHR he/she will run and follow that rate consistently in his/her long run. Sure, it should be done with an ideal warm up beforehand and cool down afterwards.
All the best.
Fatih Buzgan – 2:45 Marathoner Online Personal Trainer