The harder and faster you run the better you get, right? Actually, it’s not that simple and it all comes down to your heart rate. Many runners inadvertently burn themselves out by pushing too hard and spending too much time training in the anaerobic zone, where their heart rate rises to more than 165 beats per minute (BPM).
At this rate, the cardiovascular system has difficulty providing the muscles with oxygen. While it’s valuable to reach this zone occasionally to push your body to improve, constantly working out anaerobically will prevent results.
Spending more time running in the aerobic zone is the best way to build fitness and stamina. To do this, you can use a heart rate monitor to ensure your heart rate remains at the right level.
Auckland clinic Get Running uses a five-level pyramid to illustrate the various stages of running, from aerobic to anaerobic and finally alactic at the peak. At the slow and steady base level, the runner’s heart rate sits between 130-140BPM and pace averages 6.15-6.30mins/km. At the second level, the heart rate rises to between 140-150BPM and pace averages between 6.00-6.15mins/km. At the third level the heart rate sits between 150-160BPM with an average pace of 5.30-5.45mins/km.
“First we build a large base of running ability at the bottom and work our way up slowly by applying pressure but then pulling back a bit to let the body recover and strengthen. The larger the base the higher you can go,” says running expert Gaz Brown. “If the body is conditioned well in level 1 then when you head out to complete your goal run or race, you’re going to be running at level 2 and up to level 3. Near the end of a race you might reach anaerobic zone, but only for a small amount of time.”
Runners who suffer from injury or feel overtrained are usually spending a lot of time running in the anaerobic zone of the pyramid, says Brown.
“The people who typically sit in the anaerobic training zone are generally females with high-pressure jobs who push themselves to the limit and usually suffer from adrenal fatigue,” he adds.
“The anaerobic level forces the body to burn sugar, not fat, and you end up relying a lot on adrenaline. Adrenaline has the ability to keep you going for a long time. But if you stay in the anaerobic zone for too long, the body will cope by taking on carbs and storing weight.”
The latest heart rate monitors come with added extras including GPS and smartwatch functionality, allowing you to keep track of all your training goals.
Try two of the best heart rate monitors: Polar M400 Activity and Fitness Tracker, $350, or Fitbit Surge, $349.95.
If you don’t want to invest in a heart rate monitor, focus on your intensity level while running. At level 1 you should be able to hold a conversation – experienced runners often have to force themselves to slow down to stay in this zone. Level 2 is only a fraction faster and should still feel like the pace could be maintained easily.
