Advise please I am 46 years old man, I completed the C25K 5 weeks ago since then I have been running 5K 3 x a week, but I keep I on getting injuries with knee and caIf so I was talking to my Collegue about my injuries and he asked what my goal was I said I want to lose weight and get fitter, he then asked me about my Avg heart beat whilst running, I said it is between 150 - 175 he said this is dangerous and the reason I am getting injured , then he told me about how to work out my maximum heart rate 220 - 46 = 174 bpm, then he said to lose weight my heart rate should be around 120-125 bpm, on Monday I tried this on my 5K run, I started my run light jog just going a bit faster then walking and I couldn’t keep my heart rate at 120-125 my heart rate would go to 140 - 145 so then I would have to brisk walk to keep it at 120 - 125 so I ended up brisk walking more then running, your thoughts please.
Target heart rate: Advise please I am 46 years... - Couch to 5K
Target heart rate
It may be your running form. My husband gets such injuries, and he was told by a coach that he needs to correct his running form. It might be beneficial to find a coach who could watch you run and give you pointers on correct form. Just a thought!
I'm exactly the same. During the 20 mins run I did yesterday, heart rate was about 176. In order to keep it to the aerobic burning zone, all I have to do is walk on a treadmill with a slight incline. So I have no idea what to do. 😂
Maybe change your running times . Maybe try one shorter run and one longer slower run and a 5k. If you have concerns about your heart rate speak to your doctor. Also have you got proper running shoes, not having them can cause injuries . Good luck 😊
I tend to think that you are doing too much, I'd cut the distance and mix it up, maybe do 5k one day but just do 2-3k on other days, or just do the time, 30min run. Remember, it can take a couple of years to build runners legs, so needs doing gradually, and possibly why your getting injuries, and if you're still very overweight then this is another factor to consider. But keep up the good work!
While having your running form looked at is probably a good place to start, one thing to be wary of, if you are using a wrist worn heart monitor, is that it can lock on to your footfall in something called cadence lock so that rather than monitoring your heart rate, it's actually tallying your steps/min.
Also, the 220-age is a guide, not gospel; it varies from person to person depending on factors individual to them. Injuries aside, the easiest way to gauge things is based on how you feel. If you get headaches, lightheadedness, nausea, you're almost certainly pushing to hard. If you generally feel fine, but a little winded by the end of it, you're probably doing it about right. Either way, there's never any harm from easing up a bit and going a bit slower.
But what do you do if the only way to ease up is to walk? That kind of puts the whole C25K programme down the drain. I definitely can't hold a conversation when I'm doing the running bits but if I was to go any slower, I really would be walking. This is all due to years of inactivity and being unfit, I suppose. If I collapse and have a heart attack from too much strain, so be it. 😂
There is always slower. I'm going to steal DiscoRunner 's thunder and suggest you take a look at this (if you haven't already...)
That heart rate seems fine to me! 3x 5k seems fine too. Have you had your gait done?
Thank you all I have had a gait done and bought brooks running trainers 5 weeks into C25K.
220-age is just not reliable. Everyone is different. If your running at a conversational pace you're fine. Always be aware of any chest pains, and never ignore anything like that. Have a chat with your gp if you're worried at all.
Injuries are more likely to be needing strengthening in knees etc with cross training. Check out knee exercises and always, always stretch properly after runs.
I like you was running 5K 3 x times per week and was at a similar heart rate zone. I graduated from C25k just over 2 years ago. In the past few months I have lost 30 lbs in weight and the difference it has made to my running is amazing. There is far less pressure on my joints and running is far more enjoyable. My heart rate too has improved as I have got fitter. My resting heart rate is now between 50-55 bpm and at a 28 minute 5K pace it is usually around 130 bpm. I am still doing 5K 3 times per week except for the off 7K or 10K run. I’m 45 years old.
I wouldn’t pay much attention to heart rate zones. Run at what feels comfortable to you. As you get fitter your heart rate zones will naturally change.
Damien
Gadgets, meh!
Try running for 1 month without any gadgets... please take your phone with you for safety but don't run any apps. Don't measure speed, pace, distance, cadence, heart-rate or any other metric.
Run slowly, using the Japanese Running style, and just run for the pleasure of it. Since your objective is to lose weight without getting injured, running slower for longer is the best thing that you can do. Listen to your body, not music. Run tall, run with your core muscles engaged (it will take practice), keep your chin up and your posture relaxed (not your core!) and your shoulders loose.
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