Services For Runners
  • Home
  • About
  • Services
  • Associates
  • Testimonials
  • Q&A
  • News
  • Library
  • Audios
  • Links
  • Contact

Resting Heart Rate Has Value

3/17/2013

0 Comments

 
Picture
Q - Hey Coach, a couple of my running buddies were telling me that the lower your resting heart the faster you are able to run a 5 km.

I've never paid much attention to it, except maybe when I have my medicals. It's usually around 60 bpm. Is that good ? Is there any point in paying attention to it ?

A - Ok. I do have a point to share that may not be too commonly appreciated.

But first here are some points many readers probably already know:

1) With high enough intensity and duration of aerobic training that results in increases in Aerobic Capacity (VO2max), resting heart rate  substantially drops in an untrained person (e.g.,from 70 to 50 is not uncommon) due to a greater amount of blood being pumped out with each beat by a stronger and enlarged heart;

2) Elite distance runners often have resting HRs in the mid-30s. But not all of them. I recall reading that the former great American runner and World record holder at the mile, Jim Ryun,  had a resting heart rate in the low 50s.

You see, it depends on where you're starting from. Although the average resting heart rate in untrained adults is around 70ish, that’s an average, and some may be in the low 60s,  while others are in the 80s. I suspect an untrained Jim Ryun might have had a resting heart rate in the 70s. 

And I can tell you that one of my fellow university runners used to handily kick my ass, although I had a resting heart rate that was at least 10 beats lower than his....no bragging rights there....grrrr. 

Anyway, here's a practical use of resting heart rate that folks may ignore: 

Resting heart rate is a barometer of your current level of aerobic fitness. And so, if and when your training is being severely compromised either by injury, prolonged illness, or life circumstances, it can provide a very good indication to what degree your fitness is being compromised, and when it has returned to normal, once the previous level of training has been resumed. 

​Thus, an injured runner, who is able to cross train  (e.g., pool running, biking, elliptical) can use resting HR to monitor the success of the cross training efforts. 

So I recommend you determine what your resting heart rate by taking it at various times of day
- you may find there's a range depending on your last previous bout of physical activity, state of mind, time of day, etc. But several monitorings will give you a potentially useful bead.

0 Comments

Warmup for 5 and 10 Km

3/17/2013

0 Comments

 
Q - Coach: I've read a load of suggested warm up strategies before a race, but I'm just wondering what your thoughts are on this if I'm getting ready to race a 5 or 10 km. ?

A - Ok, pertinent to this issue is a study that was done with runners several years ago. The mad scientists inserted thermosensor electrodes into the runners' calf (actually the soleus) muscles, and then observed the temperature of the muscle tissue before exercise and while running on a treadmill.

They observed that the temperature of the calf muscle tissue rose steadily over the resting value for a period of 12 minutes and then plateaued. Why? Because at rest there is relatively little blood flowing through the muscles and a much lower metabolic level of activity - but once you begin to exercise, the pipelines of blood (arteries, arterioles, capillaries) dilate considerably, allowing up to 10 times more blood through the tissues which, along with the greater metabolic energy,  results in increasing the temperature of the acting muscle tissues, and thereby increasing their performance capacity while reducing the risk of cramping or worse. 

So, my suggested warm up for someone who has trained to aggressively run 5 or 10 km is to run easily for at least to 12 to 15 minutes, then do some running drills, then run 5 x 80 to 100 metres ("strides") at a pace which is faster than the intended race pace (with about a 1:00 to 1:30 walk back between each stride). 

Ideally, the last stride should be completed within 10 minutes of the race start. Of course, this is not always possible in the mega races where runners are required to check in to corals. So, while you are waiting for the start, you should keep yourself warm (e.g., dance gangnam style or in the style of the viral Michelle Jenneke lol - just keep moving
) and perhaps keeping discardable clothes on if the temperature is cool until the last minute. 
0 Comments


    Have a question?... then send it along.


    RSS Feed

    Categories

    All
    Alcohol And Athletes
    Basic Speed Vs. Performance
    Best Squats For Speed
    Black Toe
    Chocolate Milk
    Comparing Ellipticals Vs. Treadmills For Runners
    Course Certification
    Cross Training
    Dealing With Aches
    Downhill Marathons
    Hill Training
    Hot Weather Running
    How Much Of A Performance Is Mental?
    Interval Training
    Kenyan Dominance
    Leg Strength Balance
    Lower Back Strengthening
    Marathon Recovery
    Pacing A 5 Km. Race
    Race Day Nerves
    Resting Heart Rate
    Rhabdomyolysis
    Running Drills
    Running Efficiency
    Running On Grass
    Shivering After Run
    Smelling-salts
    Stride Length
    Treadmill Pace Converter
    Treadmill Vs Land Running
    Warmup For 5 & 10 Km
    Weighted-blanket
    Weight Training For Arms
    World-records


    Picture

    Archives

    August 2022
    June 2022
    February 2022
    October 2020
    March 2018
    February 2018
    November 2017
    October 2017
    July 2017
    February 2017
    June 2016
    May 2014
    April 2014
    April 2013
    March 2013
    September 2012
    March 2012
    April 2011
    December 2010
    November 2010
    August 2010
    June 2010