I originally started C25K because I was concerned that although I was fit (for walking and hills) I never did anything that could be called aerobic exercise. I found that my knees etc prefer me to run very slowly, so I don't get my heart rate noticeably up when I run (although I am back to C25K after a long stop due to an arthritis flare-up so very steady)
Everything I read on here seems to be about people trying to keep their heart rate down, when I believed that I should be trying to get it up a couple of times a week!
Can someone please explain what the aim should be, and why? I should add that I don't actually measure it - I just go by how I feel, but I don't get hot, and I don't get out of breath when I run - so although it does my muscles a world of good, it can't be called aerobic exercise!
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Whydothis
60minGraduate
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🍏 Here is a link to an interesting article on the subject. I too never measure mine and run slowly and enjoy my runs! However I sometimes do the NRC runs where you increase speed for a minute or so in between your easy running! They are fun and definitely raise the heart rate🤣
But you are getting aerobic exercise... and being out of breath, or too hot, really is not a sign that you are doing better or getting more out of it? Sometimes quite the opposite.
A definition of aerobic exercise...
Aerobic exercise is a physical activity that uses large muscle groups in your body. This type of exercise is usually rhythmic and repetitive
You can adjust the amount of effort putting into the exercise , to make your body work harder, but, you are doing it!
We are, when we advise our runners on C25K, always emphasising the, running at a conversational pace; and for many of us, that applies to our running whatever level we are working at.
There are as Annieapple says, guided runs where there is the opportunity to increase speed if that is what you wish...
The runs certainly for me, ( slow and steady) , and for many of us , are for enjoyment... and we do them in the knowledge that, even at our chosen pace, it really is impacting on our fitness
Thank you! I have never had any trouble sticking to "slow and steady", and it worked for me through C25K and up to 60 minutes on the Magic Plan. I am starting again in the same way, and feeling better already, in spite of already walking, cycling and doing various exercise classes - running is certainly good for me!
I have been thinking that more "hard work" exercise would be useful, especially as when I used to go to the Peak District regularly the hills used to get me out of breath and made me feel good. You have reassured me that I am probably doing enough - thank you!
Aerobic exercise is where the energy comes from "burning" the fuel (carbohydrates, fat, protein) with oxygen. It is efficient. You can sustain it for long periods.
Anaerobic exercise is where the energy pathway does not involve oxygen. The activity happens too quickly for the body to get enough oxygen to the muscles. It's the sort which leaves you breathless. Things like that mad dash to catch the bus which is just about to leave the bus stop.
My running watch (Garmin) creates a graph after I run which shows my heartrate through the run, plus a chart of how long I spent in each of 5 zones, from 1- Warm Up, 2 - Easy, 3 - Aerobic, 4 - Threshold and 5 - Maximum. So aerobic exercise is in the middle of the effort zone and not at the extreme.
When I run I reach my 'Maximum' zone very easily, no idea why or whether the parameters are even accurate for me. This is why I'm always wittering on about bringing my HR down, I don't want my heart working flat out for the whole of the run, even though I am perfectly comfortable at the lower end of this zone and can run a 5k like this without any ill effects that I'm aware of..
If you haven't personalised your heart rate zones it's highly unlikely that they're accurate, and consequently they're unlikely to be of much use. Afaik Garmin calculates maximum heart rate uusing a default of 220 minus age, which for me is way, way too low. Also, a watch might not be reading accurately - a chest strap is generally considered more precise.
Personally I find all that too much faff, and choose to run by perceived effort instead. If you feel fine when you're running, and you're not gasping for breath with a pounding heart, then it's extremely unlikely that your heart's working flat out, whatever your watch numbers might suggest.
Here are two most recent experience of “zone 5”. First, a long, sustained climb of about 50 metres with me pushing myself to run faster than comfortable and contemplating my own mortality.
Second, a chilled out, gentle run with my husband where I was chatting the whole time. At one point we were singing…
It is probably clear that one of those was most definitely wrong!!! I like having my heart rate displayed because it reminds me to slow down if I’ve gone a bit wild. I take it with a massive pinch of salt though!!!
Apparently I was in Zone 5 for 14 seconds of my run today, seemingly when I decided to sprint for home at the very end of the run. Nowhere near my top effort though!
My heart rate graphs tend to be a smoothed-out version of the elevation profile of my runs. Funny, that! 😜
My HR more or less jumps from resting to zone 4 or 5, hardly registers any zone 2 or 3 activity. It also slows down to normal pretty quickly so I've no idea what's happening 😂
that’s interesting! But - it also reassures me about not using any tech! Surely if you can keep running comfortably you can’t be that near to maximum! I wonder how the parameters are set?
I only ever look at the stats after a run. Here's my HR graph for this evening's 10km run where I found my groove and ran 98% of the time in Zone 3 or below. You can see the five minute warm up walk, and that I extended it beyond the end and up a steep hill (the little spike at the end) so that I didn't get cold.
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