**Click on the link if you didn’t read Learning to Run: Part 1 or if you need a little recap.
Distance & Speed
Distance depends on your fitness goals and how you take care of your body. Increasing your pace can be more effective than increasing your distance.
I ALWAYS recommend pushing your pace. Let’s say you are comfortable running a 9 minute 30 second mile for two miles. In the next 30 days your goal should be to increase your pace by 30 seconds to 1 minute. Be sure to have a goal that you monitor each and every run.
Running farther distances is good for those of you trying to drop inches. It is important to continue strength training while running to prevent injury and to speed up the toning process.
Proper stretching, hydration and recovery is essential. Don’t skip it. I run around 10 miles per week: two 2-3 mile runs at under 9 minutes per mile and one 4-5 mile run at around 9:30 min/mi. Don’t get too comfortable. Make sure you’re still confusing your body.
*I use the RunKeeper app to record my runs and pace. It tracks your progress and compares each month. If you have a fitbit I believe it does the same thing.
Nike Flyknit 4.0 $120: Snug, flexible and extremely lightweight. Fits like a sock.
New Balance Vazee Pace $110: Lightweight, good for long distances, bouncy.
Asics Gel Nimbus 17 $150: The most cushioned running shoes around. The new model are supposed to be extra light and flexible.
Brooks (multiple models) $100-$150: Awesome shoes. I recommend going in and letting them fit you for the perfect running shoe for your foot and goals.
*Splurging on a kick ass pair of running shoes is worth it. A good pair of shoes can prevent injuries and improve your form.
*Most GOOD running shoes last between 300 and 500 miles. Don’t over do it. If you are starting to feel pain in your knees or hips you probably need new shoes.
Monitoring your heart rate while working out is getting easier with fitness band and watches. This is for those of you with a fitbit or any other heart rate monitoring device.
First we need to calculate your maximum heart rate.
220 – Age = Max Heart Rate
So, if you’re 32 years old your HR max is 188 beats per minute. Next, let’s calculate your aerobic HR zone. Running is most effective when you are in the aerobic zone which is between 70% and 80% of your HR max.
188 (for 32 year old) x 0.70 = 132
188 x 0.80 = 150
A 32 year old’s aerobic zone is 132 – 150 beats per minute. This is the target zone in which they should be running.
I know numbers are confusing so if you didn’t follow ask me about your heart rate zone directly!
Go get ’em!