How to Run FASTER at a Lower Heart Rate (And Avoid Hitting The Wall)

Summary

In this podcast, Brad and Lindsay discuss how to manage running and strength training for improved performance, particularly focusing on heart rate and strength training consistency. Lindsay advises on finding the right heart rate range for each runner, emphasizing the importance of training at an appropriate intensity and not just focusing on pace. They also delve into strength training strategies for race weeks, suggesting lighter sessions for recovery and adjusting training frequency to avoid overloading muscles. They provide practical advice on listening to the body, dialing back intensity when needed, and maintaining a balanced routine.

Takeaways

• 😀 Marathon performance can be significantly impacted by 'hitting the wall,' which occurs when the body runs out of carbohydrates during a race.
• 😀 Training the gut and adjusting nutrition strategies during long runs are crucial to prevent hitting the wall and sustain energy during marathons.
• 😀 Post-marathon recovery is important, especially for older runners, with a focus on active recovery and reducing intensity to allow muscles to repair.
• 😀 A 3-week recovery cycle after a marathon is recommended: Week 1 for light activity, Week 2 for low-resistance strength training, and Week 3 for returning to running.
• 😀 For older runners struggling to improve marathon times, pacing, proper recovery, and strength training are key components of performance enhancement.
• 😀 Heart rate management is essential for maintaining the right intensity during easy runs. A heart rate that is too high can lead to fatigue and burnout.
• 😀 Heart rate zones should be determined using a 5K time trial to accurately assess your aerobic threshold and adjust training intensity accordingly.
• 😀 While running at a slower pace may result in a higher heart rate, it is important to focus on running at the correct intensity to build endurance and avoid excessive fatigue.
• 😀 Walk breaks are a beneficial tool for managing fatigue and heart rate, and should not be discarded, as they help in extending running periods without overexertion.
• 😀 Strength training during the race week should be minimal to allow muscle recovery. Focus on mobility and foot core exercises instead of intense strength workouts.
• 😀 Consistency in strength training is important, but in race or time trial weeks, reduce frequency and intensity to maintain energy for the race, preventing overtraining.

Q & A

What does a heart rate of 170 indicate during running?

A heart rate of 170 during running is quite high, which could indicate that the intensity is too high for your current fitness level. It’s important to monitor your heart rate and adjust your training intensity to ensure you’re staying in the right aerobic zone for long-term improvement.

How can I find my ideal heart rate for training?

The best way to determine your ideal heart rate for training is to perform a 5K time trial. After completing the race, take the average heart rate and use it to estimate your aerobic threshold. This will help you establish a heart rate range to target during future runs, ensuring that you train at the right intensity.

Should I avoid walking during my runs if my heart rate is high?

Walking during runs is not inherently bad, even if your heart rate is high. It can be an effective way to manage intensity and recover, allowing you to run longer with reduced fatigue. If your heart rate exceeds the target zone, it's a good idea to incorporate walk breaks to avoid overtraining.

What should I focus on during the week of a race or time trial?

During the week of a race or time trial, it’s important to dial back on strength training and focus on recovery. Aim for lighter, less intense workouts, such as mobility or foot core exercises. The goal is to allow your body to rest and prepare for peak performance.

How often should I do strength training during a recovery week?

In a recovery week, it’s best to reduce the frequency and intensity of strength training. Instead of a full-strength session, consider focusing on mobility or doing a light band workout. This will help preserve energy and allow your muscles to recover, ensuring you are fresh for the next cycle of training.

Is it okay to break up strength training sessions into smaller segments throughout the week?

Yes, breaking up strength training into smaller segments can be effective, especially if you struggle to commit to a full session. You can divide your routine into upper and lower body segments or mix strength with mobility work. Just ensure you don’t overwork the same muscle groups every day, as adequate recovery is still necessary.

What is the impact of strength training on recovery and adaptation?

Strength training must be balanced with adequate recovery to avoid burnout and ensure proper adaptation. If you overtrain or don’t allow muscles enough time to recover, the body won't adapt as effectively. It’s important to integrate rest into your strength training schedule, especially in between hard training cycles.

How can I improve my consistency in strength training?

To improve consistency in strength training, focus on setting realistic goals and integrating strength workouts into your weekly routine. If you find it difficult to commit to long sessions, try splitting them into shorter, manageable chunks. Consistency, even in small doses, will help build strength over time.

Why is it important to track heart rate during training?

Tracking heart rate during training helps ensure that you are working within the correct intensity zones for your fitness goals. By monitoring heart rate, you can avoid overexertion, reduce the risk of injury, and optimize your workouts for better endurance and performance.

What are the benefits of run-walking for endurance athletes?

Run-walking is an excellent strategy for endurance athletes as it allows you to sustain longer periods of activity with reduced fatigue. By incorporating walking breaks, you can maintain a manageable intensity, allowing your body to recover while still progressing toward endurance goals. It’s a highly effective method for balancing intensity and endurance.