13 How fast to run
Description
This article is from the running Beginners' FAQ, by Ozzie Gontang with numerous contributions by others.
13 How fast to run
As a beginner you should only be running aerobically. Your running should
not leave you gasping for breath too much. The aim is to "Train, not
strain". Being able to talk to a running partner is a good sign that you
are running aerobically and not pushing too hard.
Heart-rate can also be used as a guide, either using a heart-rate monitor,
such as those made by Polar, or stopping running and using the
old-fashioned finger on wrist method (count for 10 seconds and multiply by
six). Your heart-rate should stay below 70% of max. That is, your target
heart-rate is
resting rate + (.7 * (max rate - resting rate))
where the resting rate is taken when you are laying down doing nothing, and
the maximum rate is estimated by the formula
(220-age=predicted maximum heart rate)
Determining your target heart rate (Target Training Zone)
1. Predicted Maximum heart rate: 220-age eg age 55: 220-55=165 beats/minute
2. Multiply predicted heart rate by percentage 60% to 70% for beginners. A
55 year old sedentary man: 165*.60=99; 165*70=116
Running faster can wait until your bones are stronger and you are fitter
and eager to run faster in races. At present you should be more interested
in running further. Some speedup should happen anyway.
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