Following on from the training schedules published last week, many runners, especially those new to the sport, are asking, what is the correct effort level at which to train?
A number of sport scientists have attempted to give ways of checking that you are not overdoing it. They all require regular use of heart rate monitors, and there are a number of brands available in Malta. Here are a few ways to ensure you are not training too hard.
Simple heart rate (HR) equation. Deduct your age from 220, and multiply the remainder by 70-75 per cent. Always make sure you keep your HR within this range for your long easy running. At first you might feel you are running very slow, but the pace will quickly improve if you stick with it.
(Example for someone aged 40 years: 220-40 = 180. Multiply by 0.7 and 0.75 gives a training HR range of 126-135).
More complicated HR equation (also known as Karvonen Formula). Once again, deduct age from 220. But now also subtract resting HR from the remainder. Multiply this new figure by 70% and add in resting HR.
(Example for someone aged 40 years: 220-40 = 180. Subtract resting HR of 55 = 125. Multiply by 0.7 = 87. Add in resting HR (55) = 142.
One advantage of the Karvonen Formula is that it allows for the current fitness of the athlete.
Calculating the same equation for a complete beginner with a resting HR of 72, will result in a slightly higher training HR of 147. This allows for the fact that fitter runner's hearts are usually larger and that better runners will train with lower heart rates than beginners.
A third system, which is very interesting, putting its own twist on how to adjust the advice to suit the individual, has been offered by a physiologist called Maffetone. He calls it the Maximum Aerobic Function (MAF). It goes like this:
Step 1: subtract your age from 180. Step 2: Find your category below and adjust the number you have just obtained in Step 1.
a) If you've never trained before, are recovering from a major injury, operation, or illness, or are taking medication, subtract 10 from the above number.
b) If you are currently exercising, but have been falling short of your fitness goals, or your workout routine is inconsistent, or you have suffered an injury, or you have had more than two colds or cases of the flu during the past year, subtract five from the number obtained in Step 1.
c) If you've worked out consistently for the past year, have made good fitness progress, have suffered no injury or more than 2 colds etc., do not alter the number in Step 1.
d) If you compete, and your performance has improved over the past two years, and you have suffered no injury or more than two colds etc., then add five to the number in Step 1.
The number you calculate this way is the maximum heart rate that will keep you aerobic when training. For now, do not run any faster than this in your training.
In each of the above cases, it is okay to run at heart rates lower than those calculated, but care should be taken if exceeding those heart rates.
One thing to always bear in mind with distance running: faster is not necessarily better.