Recovery for runners is ESSENTIAL – from day one through the rest of your journey. Good runners don’t just think about recovery after a workout. You need an overall recovery plan.
A recovery plan should include techniques done before and after your workouts, as well as best practices to aid overall healing and wellbeing. That’s what we’ll be looking at here in this first post of a new series.
Remember, a healthy runner is a happy runner.
The recovery toolbox for runners
The harder you push yourself, the more essential a thorough recovery plan is. Athletes of all levels should be focused on healing and rest – before and after runs, as well as in their general everyday life.
Before your runs
Proper nutrition. Make sure your body is fueled before lacing up your shoes. This can be done by maintaining appropriate calorie intake, making good food choices, and by adding a pre-workout meal before runs.
It’s important to note that some foods are specifically beneficial to runners – more on that here.
Proper hydration. Dehydration is a major risk to runners. To combat that, maintain adequate hydration everyday, prioritize water while running, and pay attention to your electrolyte levels.
For our complete guide on hydration and electrolytes, click here.
Dynamic stretching. This form of stretching is done during a warmup and uses movement to help stretch the muscles. We’ll be diving into this topic next week.
After your runs
Static stretching promotes recovery, especially when done after a workout.
Static stretching. This style of stretching is how people frequently picture “stretching.”
It involves a longer hold of the stretch while breathing, and is best done after a workout rather than before.
More on this later.
Post-workout meal. This is especially good after a long or hard run. You want a good balance of carbs, protein, electrolytes, and fuel. For more information, check out our previous post on meals specific for runners.
R.I.C.E. This acronym stands for rest, ice, compression, and elevation. If you suffer an injury on the trail, keep these four things in mind. We’ll dive deeper into this later on in the recovery series.
Overall practices that support recovery
Sleep. This cannot be stressed enough. Make. Sleep. A. Priority. This means taking enough time to get a full 6-8 hours of sleep, and to identify any issues that are deterring you from getting good sleep.
For a recovery run, you’ll want to reduce mileage and/or intensity. These can (and should) be sprinkled into your training plan weekly or bi-weekly. For more intensive training, you can take a whole week of recovery runs.
Recovery runs & recovery weeks. While making your original training plan, you hopefully included regular recovery runs – days where you reduce mileage or intensity.
When training heavy, you may need a week rather than a day.
We’ll examine these further on in the series.
Tapering. This is a technique done before a race that allows you to fully recover from training and feel fresh on race day. You do this by reducing the amount and intensity of your runs. We’ll dive further into this soon.
Mental health checks. Recovery extends beyond the physical realm. Take your recovery days or specific techniques to also check in on your mental health. Doing so will promote further growth and self-improvement.
Time management. Training plans can be time consuming, and when life gets busy, recovery is easy to skimp on. You may be able to review how you spend your time, and find that by giving up menial things (like Facebook checks) you have all the time you need to include proper recovery techniques.
For specific suggestions on time management, check out this guide from SkillsYouNeed.
Recovery for runners must be a mindset
For runners, recovery is just as important as the running itself. It must become a mindset to properly care for the body that you’re working so hard.
Athletes with a recovery mindset place importance on healing and rest, both physically and mentally. If the goal is to improve, then recovery is a necessity.
The most important thing to remember is that recovery is way more than five minutes of stretching after a run, or a rest day once a week.
Recovery is your body repairing and adapting to the stress of training.It’s your muscles healing stronger than before. It’s your time to practice self care and check in with your mental health.
Recovery is when the real progress is made.
Up next in our recovery series
Recovery is so essential that we’ll be digging deeper into a few of the essentials in the coming weeks: dynamic and static stretching, foam rolling, R.I.C.E., recovery weeks, and tapering ahead of a race.
Be sure to stay tuned.
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Over the hump of beginning running? Congratulations. Time for long runs to become your favorite weekend past-time. You, a trail, and time to clear your head.
Long runs help to increase endurance by pushing your body at a lower intensity for a longer time period. They are also great opportunities to practice for race day.
In this post, we’ll explain what constitutes a long run and cover some of the many benefits of this signature running staple.
What is a long run?
The key to a long run is extended low- to moderate-intensity effort. You want to maintain a consistent speed for an extended length of time.
This is in good contrast with interval training, hills or speed work, which all vary the speed or intensity during your run.
Avid runners may aim for 20 miles per long run when training for a marathon. But newer runners can start with five miles and build from there.
The exact mileage will depend on the runner, but generally a long run will be 5-25 miles.
If you’re still pretty new and shooting for a 10k, start with five miles for your first long run. As that gets easier, increase your mileage.
Benefits of Long Runs
Increasing base mileage and endurance
Increasing base mileage means you are progressively adding to the number of miles you average in a week. For this to happen safely and efficiently, it needs to be done gradually.
When adding to your base, it’s best to stay in heart rate zone 2 for the bulk of your miles. It’s less taxing on the body and is where you will reap the most benefits to build endurance.
That’s why long runs are a perfect option for building mileage, because the goal is low intensity over extended time.
Getting closer to race day mileage
The best way to be physically (and mentally) ready for a race is by simulating what your body will go through on race day.
Long runs allow you to push yourself for extended periods of time, which gives you good insight to how you may react when pushed to the brink on race day. By knowing what to expect, you’ll be more in control.
It’s a game-changer if you know ahead of time what your body will feel like in those last two miles of your 10k. You can put your mind at ease knowing you’ve been through it already and know what to expect.
Testing race day gear and nutrition
Test. Your. Gear. This can not be understated. Nothing ruins a race like untested products. There should be no surprises from your gear or nutrition outside of a catastrophic failure.
That’s where long runs shine. You’re on the trail for an hour or more and at a consistent pace. Take your gear and nutrition with you for multiple trial runs. That granola bar might be more difficult to open while running than you think.
Train your body for different conditions
Try to schedule your long runs for different times of the day, or tailored to the start time of an upcoming race. If you only run mid-day when the sun is shining, you’ll be in for an unpleasant surprise when race day starts at 7 a.m. in the spring.
The beauty of a long run is the experience it will give you before a race. See how you like running before the sun rises. Or mid-day with the sun beating down on you. Test out a flash light and reflective gear. Go into your race fully prepared.
Beat the bad weather.
Race days won’t always be in perfect conditions. Even training runs can be soiled by an unexpected rain shower. Prepare for this on your own terms.
Long runs in wet conditions allow you to test your shoes permeability and grip on slick surfaces, as well as your own tolerance for discomfort.
See how it feels to run in the pouring rain, or the snow. Don’t be afraid to get your feet wet. Splash around in some puddles. It’s good to know how your shoes and feet handle being wet.
Safety warning: We do not recommend this on your first try, or early into a long run (unless you’re a glutton for blisters). Also be careful of slippery surfaces – especially ice.
How to fit long runs into your training plan
If you’ve been following the last few posts of this series, you’ve seen several different options to try adding into your training plan. But don’t be overwhelmed.
It’s extremely rare for a single runner to utilize every style of training in every week of their training plan. The key is to choose your tailored runs based on your goals, and then experiment to find what you enjoy and what gives you results.
If long distances and building endurance are your primary goals, then pencil in one long run per week. Maybe you’re a junkie for the extended alone time and physical exertion, so you add a second. Maybe the long run isn’t your style, so you drop it to bi-weekly.
Your plan needs to be tailored to your goals and your enjoyment.
A few things to keep in mind before starting your long run
Make sure you have solid base mileage first. These workouts are more taxing on your body than a regular run, so be sure you’ve build a solid foundation.
Fuel your body properly. Because these runs can last an hour or more, be sure to fuel your body with plenty of water as well as nutrition before and after. There’s a link below to our free hydration and nutrition guides.
Listen to your body. Don’t push through a cramp or sprain. These runs are lengthy, so if you acquire a moderate injury early into your run, it’s best to turn around and care for it properly rather than fight through the pain to finish.
Promote recovery. Long runs put your body to work, so make sure you’re stretching, foam rolling, icing, and adding rest days when needed.
Up for a challenge? One of the easiest ways to develop power and strength in your running is by simply adding elevation. That’s why we created this short and simple guide to hill work.
Those new heights you’ll be reaching won’t just be literal heights. If you make hill work a regular part of your routine, your running game (and overall health) will see major improvements – specifically in terms of power and endurance.
Weekly hill work is the perfect addition to a training plan if you’re looking to add power to your running.
We’ll teach you why hills work so well to condition runners; the two main types of hill work; and how to find hills in your area.
The benefits of hill work
Here are a few of the major benefits of training with hill work.
A power snowball
When going uphill, your body must move both forward and upward. To overcome the added strain of gravity, your body must work harder (by increasing its power output).
By regularly putting your body through this, your body will adapt by becoming more powerful. Becoming a more powerful runner will translate to a snowball of good things – longer running strides, faster paces, improved running economy, etc.
Improve strength, reduce injuries
Hills are hard. They put everything to work – your leg muscles, hips, ankles, feet, tendons, ligaments.
So by strengthening these areas safely during hill work, you’ll be better conditioned to avoid injuries during your regular runs.
Strengthens your cardiovascular system
Because your body is under added strain, your heart must beat harder. This will push you into a higher heart rate zone and begin conditioning your cardiovascular system.
Another benefit of hill work is the change of pace and scenery. If you’re getting bored of the same trails or treadmill plan, you will love a new challenge (and hopefully a new location to explore, too).
A new scenic trail with the added challenges of rolling hills can be exactly what you need to avoid boredom during your runs.
Rolling hills versus sprinting hills
The two most common hill types are rolling hills and sprinting hills. Each style has specific benefits, and may be better suited to your training goals.
Rolling hills
These are excellent for extended hill work training. It works much the same way as interval training – stretches of flat land running broken up by the challenges of incline.
Rolling hills allow you to keep moving for a longer amount of time. The inclines add high intensity, and the flat portions allow your heart rate to come down without totally resting.
Look for a stretch of trail or road with multiple rolling hills, where you can run a sustained half mile to a mile.
You shouldn’t be maxing out on every hill, but the workload should feel more intense than running a flat course.
Sprinting hills
Hill sprints are made to work your body hard and fast. You’ll be pushing into your highest heart rate zones.
The beauty of hill sprints is that you only need to find one good hill – whether it be on a trail or the sidewalk of a road you drive down every day. Run up, walk down, repeat.
For hill sprints, try to find a hill with a more aggressive incline. This allows for short duration sprints up the hill, followed by a walk or jog back down. Proper recovery time should be taken between sets.
How to find hills
If you live in a location that has naturally curvy topography, count yourself lucky. However, it can still be a challenge to find that perfect sloping back road or a peaceful wooded trail. Here are a couple great resources:
Start with your local state parks. Most feature miles and miles of running trails. Check out America’s Parks and chose your state to find parks near you.
Some areas are blessed with beautiful, naturally sloping terrains. Use trail sites to find hidden treasures in your area that would be perfect for hill work.
Search sites like AllTrails and TrailLink, which feature details, reviews and photos on thousands of trails around the country.
Hack Google Maps to find hilly roads. Most map applications have a terrain feature that allows you to see topography as well as roadways. OmenLongBoards gives a quick how-to on the process.
If you’re a flatlander like us, you may have toget more creative.
A good set of stairs can replicate a sprinting hill. The key here is to find deep stairs with a slow incline that allow you to run smoothly in an uphill movement, versus a high-knee stair-stepping run. Also avoid narrow steps that pose tripping hazard.
If hills aren’t an option in your area, look for stairs with a slow-grade incline and deep steps. Try running smoothly as if uphill versus high-knee stepping up the stairs.
Infrastructure can mimic rolling or sprinting hills. (Think parking garages, bridges, etc.) However, these pose possible safety and legal issues, so always take caution.
When all else fails, up the incline on your treadmill. Most treadmills also offer a rolling hill option in their pre-set programs.
Safety reminders for hill work
This wouldn’t be a proper guide to hill work without a few quick safety tips:
You need to have a base mileage before upping intensity. Don’t jump into steep hills when you’re a beginning runner. And let your body adjust to hill work with one or two sessions a week before moving all of your runs to higher elevations.
Running downhill can cause serious stress on joints and poses a tripping hazard. We recommend you run uphill and walk down to recover. (One exception here is for experienced trail runners who might utilize downhill running as a specific part of their plan.)
Like always, listen to your body. Sharp pain or discomfort that lasts more than a couple days are signs that you need to back off the hill work until you’re better conditioned.
This is new strain on the body, so make sure you take extra care of yourself. Roll and stretch before your run, ice after, and allow proper rest time.
When should you start hill work?
It’s important for beginning runners to establish a strong base before trying out advanced running techniques like hill work.
However, if your base is solid and you’re ready to challenge yourself further, then hill work is an excellent addition to your training plan.
We hope this guide to hill work has given you the confidence you need to get started.
Begin this training weekly or every other week until your body adjusts.
It shouldn’t take long to see an increase in power, longer strides, and faster race times.
As long as you have a decent base mileage, it’s time to lace up and get started. Swap your next scheduled run with hill work for a new challenge.
“How do I run faster?” is the golden question that nearly every runner asks. And for good reason. Luckily speed is one of the easiest metrics to track, and also one of the easiest skills to improve through speed work training.
Increasing speed is the main goal for many runners. It’s the factor that determines your pace, puts you ahead of the pack, wins you the race. But if you want to run faster, it will takes some knowledge and specific training.
So in this post, we’ll cover how to train specifically to improve your speed, what the science is behind it, and the best three running workouts specific to speed work training.
The science behind speed work: running economy and V02 Max
Running economy is a baseline measurement of how efficiently your body works while running. It is tied to how much oxygen your body requires to run at a certain effort level or pace.
To simplify: runners with good economy use less oxygen than runners with poor economy. (Hence the huffing and puffing of beginning runners.)
A conditioned runner will use less energy than a beginner while running at the same speed. That means by conditioning your body with specific training, you’ll get more speed for your effort.
This measurement is also called your V02 Max (the maximum amount of oxygen a person can utilize during intense exercise).
Your body can only take in so much oxygen at a time. So if you want to run faster, you need to improve your Running Economy and V02 Max.
That’s the idea behind speed work training. You’ll get faster mile times and more endurance because your body is learning to use less energy (via oxygen) while running.
The three best running methods for speed work
If running faster is your primary goal, you should incorporate speed work into the majority of your run days. Here are three excellent ways to adjust your runs for speed work:
Interval Training
This is running in periods of high intensity for short durations split up by longer recovery windows. This option tends to keep the heart rate elevated throughout the entire workout.
For a quick refresher on heart rate zone tracking and training, click here.
Some interval splits to try are 30/60sec, 1/2min, and 90sec/3min. For example, in a 30/60sec split, you would work for 30 seconds and recover for 60.
Repeats
These are similar to interval training, except that they allow full recoverybetween working phases.
In a repeat, you would run a specific distance as hard as you could, then rest until your heart rate fully recovers. That allows you to hit it again just as hard.
It is common to do 6-8 repeats, but you can go up to 20+ depending on your level of conditioning.
Every repeat should match from the first to the last. For example, if you do your first 200m repeat in 45 seconds, your sixth should be 45 seconds.
Fartlek Runs
“Fartlek” is Swedish for “speed play.” It’s a simple running philosophy that uses long runs broken up into periods of fast and slow running.
It’s basically a perfect mix between a long run and interval training.
The beauty of this method (as well as the other two in this list) is that you can adjust it to your current conditioning level.
A Fartlek Run for a beginner may be walking for the slow periods and jogging for the fast periods. An advanced runner may jog for the slow periods and sprint for the fast periods.
Either way, you are improving your running economy and V02 max.
When should you start?
If you’re still new to running, you should push for light to medium effort runs until you’ve built a strong base. As that base grows, slowly incorporate more advanced running days into your plan.
But if you have a solid base and your goal now is to improve your speed, then get out your training plan and add one of these methods to your next run.
Also remember to adjust the workouts based on your athletic level. You’ll want to ease into higher intensity runs.
It’s important to be specific with your training plan. Instead of writing “RUN DAY,” include specific goals and running methods you want to try that day. For example, RUN DAY (interval training between HR zones 2 and 4).
Also make sure to give your body appropriate time to recover. Higher intensity runs mean more stretching, icing, foam rolling, and rest days.
If you read our last post, you know that heart rate zone training is the key to optimizing your runs. But now you’re probably asking yourself, “Which heart rate zone should I be training in?”
The answer: it all depends on your goals. That’s why this method is so important – because it tailors your training toward whatever goal you want to achieve.
So let’s dive into the details of each zone – what it is and why it helps. At the end we’ll give you a few examples of the best runs for beginning runners, which all utilize the heart rate zone method.
By the end of this post you’ll know which zones are best for you. Get ready to optimize your runs and crush your goals.
Heart Rate Zone 1
Zone 1 is the lightest or “easiest effort” zone. This is your recovery zone, and the pace you should use for warmups and cooldowns.
You should begin every workout with a warmup and cool down period. This allows you to bring your heart rate safely into Zone 1 before pushing yourself into more intense heart rate zones, or before abruptly ending your workout.
In this zone, your body works at about 50-60% of maximum effort. You can calculate your target heart rate for this zone, but a general rule of thumb is that you should be able to easily carry on a conversation at this pace. You should feel like you could go for hours.
Just because it’s the lowest zone doesn’t mean your body isn’t working. At this point your body should start to sweat and you should be able to feel your muscles warming up.
When to target Zone 1
Warmups and cool downs: This is the perfect zone to get your blood pumping to your muscles before pushing into harder zones. It’s equally important to give your body a cooldown time by returning to this zone before ending your workout.
Recovery runs: High intensity runners might designate one run per week for recovery. It’s important to use these runs for recovery – stay in Zone 1.
Build an initial base: The low intensity of Zone 1 is perfect for beginners to get their feet moving without putting too much strain on connective tissues and muscles that aren’t used to moving so much. It’ll allow you to build a solid base before pushing harder.
Interval training: If you’re utilizing interval training, this is the zone you should be backing down to for recovery between repeats. This lets you go into the next working set fresh and ready to push hard.
When not to target Zone 1
What Zone 1 will not do (or not do very well) is substantially contribute to speed, endurance, or put you into an optimal fat burning state. If you are trying to optimize one of those areas, you’ll have to put in a little more work.
Heart Rate Zone 2
Beginning runners: pay special attention to Zone 2. It often gets overlooked because of the misperception that runners should be out of breath in order to make progress.
If Zone 2 feels like a snail’s pace, hang in there. Base building takes time, and Zone 2 is the safest place to do it. Think of it as the foundation to your running journey.
In this zone, your body works at about 60-70% of max effort. You should be able to get through short sentences without rushing or breaking for a breath.
Beginning runners may find that power walking, hiking, or a light jog is enough to push their heart rate into Zone 2 levels. It’s the perfect zone to perfect your form and build up base mileage.
The speed of this zone will be specific to the runner. It might even be a walking pace early on – that’s ok. As you progress, your cardiovascular system will strengthen and you’ll be able to reach faster speeds while in this zone.
When to target Zone 2
Fat burning: Though this zone doesn’t see the highest calorie burn, it does push your body to target fat for fuel. It is the optimal zone for your body to start chipping away at fat stores.
Heart and lung conditioning: In this zone, you’ll exercise your body’s ability to take in oxygen and transport it to the muscle, where it is used to produce fuel. Time spent in this zone will help to condition your heart and lungs so you’ll be more able to push into harder zones.
Building proper form: You should feel somewhat relaxed in this zone, and able to focus on improving your form. Focus on your foot strike, your cadence, your arm swing, etc. This builds a good foundation for when you push into harder zones.
Increasing base mileage: This zone allows you to go longer and farther without pushing too hard, which makes it a great zone to increase your base mileage. Matt Hofbauer, founder of Endurance Athletics, trains up to 80% of his weekly miles in Zone 2 when trying to increase mileage.
Heart Rate Zone 3
Zone 3 is best described as “comfortably difficult.”
Your body works at 70-80% of max effort. You should be able to speak in short broken sentences, and breathing will be slightly difficult.
Zone 3 training requires effort. You’ll need to push yourself into an aerobic state of exercise. You should start sweating and breathing should become slightly difficult.
Zone 3 training is the upper end of aerobic exercise. Past this point, you will end up out of breath and fatiguing much faster. You can maintain Zone 3 for only a moderate amount of time.
This zone is more taxing on the body. If you add extended time in this zone into your training plan, be sure to add stretching, foam rolling and rest.
When to target Zone 3
Increasing blood flow to the heart and muscles: In this zone, your body begins to increase the number and size of blood vessels. That helps drive more oxygen to the muscles, and helps to clear lactic acid and other byproducts out of your muscles.
Burning fat: Your body is still burning a good amount of fat for fuel in this zone. So you’ll still get the fat burning benefits in your lower intensity workouts, even if you shift from Zone 2 into Zone 3. Pushing harder than this, however, will shift your body back to preferring carbs (glycogen) for fuel.
Heart Rate Zone 4
Zone 4 is where the going gets tough.
You’ve nearly reached maximum effort. In fact, your body is working at 80-90% capacity. Your body is now utilizing carbs instead of fat for fuel. This is also where your body shifts from aerobic to anaerobic exercise.
A fast run outdoors is a good way to push your body into Zone 4, especially if the terrain requires extra effort. Just be sure that the surface is safe to run on. The faster you go, the harder it is to stop for a hazard in your path (like a tree root or broken pavement).
Another key thing that happens in this zone is that your body starts to produce lactic acid faster than it is able to filter and remove it. This buildup of lactic acid is what can cause nausea and soreness and ultimately forces you to slow down or stop.
Big safety tip: this zone is WORK on your body. If you’re incorporating Zone 4 into your training plan, you need to add time for stretching, foam rolling, icing, and (most importantly) rest.
When to target Zone 4
Building tolerance to lactic acid: Incorporating this into interval training is a great way to get used to the feeling of lactic acid buildup. Push yourself into Zone 4 until you start feeling the effects, then back down into Zone 2 or 3 until the feeling goes away. This will help you build a tolerance.
Increase speed and endurance: Once you prepare your body to handle the increased lactic acid, you’ll be able to handle longer and faster runs.
Heart Rate Zone 5
Zone 5 is the final zone. Your maximum effort. You are working at 90-100% effort. This is your “I CAN’T THINK RIGHT NOW” pace. No words, heavy breathing, all out running.
Sprinting is a good way to reach Zone 5 – just make sure that you have properly stretched and prepared your body with a Zone 1 warmup. High intensity training requires a serious focus on injuryprevention, not just recovery.
In this zone, the mechanics of your body are working in overdrive to keep up with the effort. Lactic acid will saturate your body, and you’ll be forced to stop very quickly (usually within a few minutes at best).
Serious safety tip: If you are implementing such high intensity workouts, you need to take a hard look at your recovery plan. Take it seriously. Certain injuries can last over 6 months, and that’s enough to derail an entire running season.
When to target Zone 5
Improve speed: There’s a saying that goes, “if you want to run faster, you have to run faster.” If you’ve been running for some time and are looking to improve your pace, this may help you.
Maintain or improve your maximum heart rate: This is the hardest workout you can give your heart, and after all your heart is just another muscle that can be improved through exercise. Regularly pushing yourself into Zone 5 can make your heart work more efficiently, which will improve your maximum (and resting) heart rate.
When not to target Zone 5
If your running journey has just begun, chances are you don’t need to train at this intensity. Focus on base building and pushing yourself into Zones 3 and 4.
How to implement HR Zones into your training
Now that you understand the basics and benefits of heart rate zone training, it’s time to add them into your training plan.
Before you start scheduling Zone 4 or 5 workouts, make sure you’ve built a solid foundation in the lower intensity zones. Establish proper form, build your base mileage, and properly condition your heart, lungs and muscles.
As you start plugging these into your weekly plan, remember that variety will give you the best results. Even if you are training to increase endurance, you shouldn’t skip out on all speed work.
The three best runs for beginning runners:
High Intensity Interval Day – Warm up in Zone 1. Push into Zones 3-4 for a few minutes. Recover in Zones 1-2. Repeat. Cool down in Zone 1.
Long Run – Sustain Zone 2 for the entire working window. This will burn fat and increase base mileage.
Threshold Run – Maintain Zone 3 for the entire working window. Your distance and time will depend on your conditioning. Be sure to still warm up and cool down in Zone 1 (always!).
With these three workouts, you should see progress in your endurance and speed. These are generally the most applicable for a new runner to add variety to their training, but there are other variations out there as well.
You don’t have to incorporate all three run types every single week. If your focus is to build base mileage, you might choose that Zone 2 Long Run for all runs except one. That odd day could alternate every other week between interval training and hills.
There is no set way to achieve a running goal that will work for 100% of the population. Our bodies are just too different – and that’s a great thing!
You simply need to find what works best for you. So it’s time to experiment to find out what that is. Please reach out with a comment or question below if you’d like further guidance – we’re here to help.
Now get training
You have a plan. You’ve scheduled your runs. Your nutrition is set. You know all you need to about hydration and electrolytes. Time to get out there and start training.
Next week we’ll be diving further into other common training styles like speed, hills and long runs. Subscribe to stay informed on that post, and all of the other amazing things we have going on – like our upcoming charity 5k, which will be held virtually as well as in person.
Few things can define a “successful” workout – not your speed, not the course, not even your perceived effort. The only thing to trust: your heart. That’s why all runners, especially beginning runners, need to train using heart rate zones to optimize each and every run.
Every modern smartwatch has the ability to monitor your heart rate. Once you know your target numbers for each zone, you’ll be able to adjust your runs in real time to reach the zone that best suits your goal.
Your heart rate is your cheat sheet into whether your workout is reaching your goal. Want to burn fat? Build speed? Add endurance?Properly recover? You need to track your heart rate.
What are heart rate zones and how can they help you train?
There are five “zones” that correspond to heart rate. They’re defined by how fast your heart is beating compared to your maximum heart rate. This allows you to track your own personal exertion level.
Note: Your maximum heart rate (MHR) is a rough estimate on how hard your body can physically go based on your age.
Zone 1 means your heart is beating at 50-60% of your maximum heart rate. This would be like a recovery run.
Zone 2 is 60-70%. This is your fat burning zone.
Zone 3 is 70-80%. This is your aerobic zone.
Zone 4 is 80-90%. This is your aerobic threshold.
Zone 5 is 90-100%. This is your anaerobic zone.
Your goal will determine which zone is best for training. If you want to lose weight, aim to stay in zone 2 for the majority of your workout. If you want to increase speed, push into zone 4.
If your goal is to burn fat and lose weight, you’ll want to keep your heart rate within zone 2 levels. Stick with a light jog.
If your goal is to build endurance, you’ll need to amplify your run in order to push your heart rate into zone 4 or 5 levels.
The biggest benefit of using this method is your ability to track your heart rate (manually or with a watch) and immediately know if you’re meeting the goal of your run.
How to identify your own essential heart rate data
Heart rate zones are specific to each person. This means we’ll need your personal data in order to figure out your personal target heart rates for each zone.
Here’s each piece of the puzzle:
Resting Heart Rate (RHR): This is your average HR while at rest. Find it by taking your pulse in the morning before you get out of bed. Do this for 5-7 days to get a good average. (Fitness watches will also provide this number.)
Attach a reminder to your alarm so that you remember to check your pulse before you get out of bed. Do this for 5-7 days to find your average resting heart rate.
Maximum Heart Rate (MHR): This is an estimate of your maximum exertion rate based on your age. Find this by subtracting your age from 220. Keep in mind, this is an average and doesn’t consider things like fitness level or genetics.
Heart Rate Reserve (HRR): This is the difference between your Resting Heart Rate and your Maximum Heart Rate. It’s the glue of this formula. Find it by subtracting your RHR from your MHR.
Here are some example numbers for a moderately healthy 25 year old: Resting Heart Rate: 60 Maximum Heart Rate: 195 [220 minus 25] Heart Rate Reserve: 135 [195 minus 60]
How to calculate your target heart rates for each zone
This is where the magic happens.
Mickey would definitely back this math.
You can find an online calculator to do the work for you, or you can use this formula to determine your target heart rates for each zone.
The formula: (x * HRR) + RHR
x represents the percentage of effort that corresponds to the zone you’re trying to achieve. Reminder on zone percentages:
Zone 1 means 50-60% effort, otherwise written as .50 to .60
Zone 2 is 60-70%, otherwise written as .60 to .70
Zone 3 is 70-80%, otherwise written as .70 to .80
Zone 4 is 80-90%, otherwise written as .80 to .90
Zone 5 is 90-100%, otherwise written as .90 to 1
You’ll use the formula twice per zone – once to determine the lower number of the two. This will tell you the heart rate at which you enter that zone (the low threshold).
So, to reach zone 2 using our example numbers above, you would first calculate for 60%: (.60 times 135), plus 60, which equals 141.
Then you’ll calculate the higher number, which will tell you the heart rate at which you will leave that zone and enter the next zone. (This is your high threshold).
For zone two, the higher number is 70%, so: (.70 times 135), plus 60, which equals 154.5.
So the person in our example would be training in zone 2 when their heart rate is between 141 and 154.
Example heart rate zones
To help cement the formula: here are all five zones using our example numbers. Remember, you will have to adjust these numbers based on your own heart rate data.
Formula:
(x
*
HRR)
+
RHR
=
Target HR
Zone 1 low
(.50
*
135)
+
60
=
127.5
Zone 1 high
(.60
*
135)
+
60
=
141
Zone 2 low
(.60
*
135)
+
60
=
141
Zone 2 high
(.70
*
135)
+
60
=
154.5
Zone 3 low
(.70
*
135)
+
60
=
154.5
Zone 3 high
(.80
*
135)
+
60
=
168
Zone 4 low
(.80
*
135)
+
60
=
168
Zone 4 high
(.90
*
135)
+
60
=
181.5
Zone 5 low
(.90
*
135)
+
60
=
181.5
Zone 5 high
(1.0
*
135)
+
60
=
195
Once you calculate your own numbers, you’ll be able to tweak your workouts to best meet your goals – just by checking your pulse.
Now get tracking and training!
Now that you have the tools to track your heart rate zones, there’s nothing stopping you from perfecting your training. Know your goal, track your numbers, and get in the perfect zone(s) with every run.
Check in with your heart rate every 5-10 minutes to see if you’re staying on track with your intended zone.
Not sure which zone is best for your goal? Next week we’ll take a look at each zone individually. To be the first to know when the post drops, subscribe to our email list below.
But first, let us know your thoughts on using heart rate as a tool to amplify training. Leave a comment, or question, below. We’re always happy to help.
And if you haven’t visited the other posts of the series, don’t miss out on great content tailored specifically for runners. We recommend the two essentials: nutrition and hydration.
The biggest risk for runners: dehydration. You’re out on an hour long run, haven’t drank much water, forgot your bottle at home – things can get dangerous very quickly.
Worst case scenario: You risk your body overheating, your internal organs shutting down, and your body unable to transport nutrients to its cells. It can require emergency medical attention.
That’s why it’s essential for runners (especially beginning runners) to take hydration seriously.
In this post, you’ll learn the signs of dehydration, gain an understanding of electrolytes, and ensure you’re drinking the right amount of water. A happy runner is a healthy runner.
Your body is mostly water. That water helps organs function properly, delivers nutrients to cells, removes waste, lubricates joints, and regulates body temperature.
You’ll get some pretty loud signals if you’re dehydrated while running:
Dry mouth
If dehydrated, your body will stop or slow the production of saliva, leaving your mouth feeling dry.
Cramping
As your body overheats, you can start to see signs of heat illness. One of the most noticeable symptoms is stomach cramps.
Keep in mind that cramping in the legs and calves is usually a sign of low electrolytes, which we’ll get to next.
Lack of sweat
This is a loud warning sign during physical activity. As your body risks overheating, it will try to conserve water. If this happens, you need to start the rehydration process ASAP.
Dark urine
The easiest way to tell if you’re dehydrated is by the color of your urine. The darker the urine, the more dehydrated you are.
(However, there are certain medical conditions and foods that can influence the color of urine. Check with your doctor if you’re worried.)
Proper hydration for runners
Have a proper hydration routine. Know how much water your body needs, and make sure you’re drinking it throughout the entire day. That way, you’ll go into each run properly hydrated.
Drinking water throughout the whole day is far better than drinking a lot right before a run.
How much water should you drink in a day? There’s the old adage of 8 8-oz. glasses of water for a total of 64 oz. Others use weight as a factor: drink between half an ounce to one ounce per pound (75-150 ounces for a person weighing 150 pounds). The Mayo Clinic recommends 4.7 liters for men and 2.7 liters for women.
Start with a regular routine and adjust it until you find the right specifics for your body.
Equally important to drinking water all day: drink water during your run.
It can be inconvenient to carry a water bottle when you’re running outdoors, but there are a few ways to make it less painful:
Run on a track, trail loop, or the block around your house so that you can leave your water bottle but have easy access to it regularly during your run.
Find a bottle slim enough to fit in shorts or leggings pockets.
Buy a water bottle belt to keep your hands free. There are many options available for under $20.
Running on a track lets you leave your water bottle in one spot, which you’ll regularly pass by to grab a quick drink.
Another important part of staying hydrated is understanding electrolytes and making sure you’re getting enough of them.
Electrolytes
Electrolytes are minerals that your body relies on for several different critical functions. They help with nerve signaling, muscle contraction, staying hydrated, balancing your body’s PH level, and so much more.
Most non-runners get enough electrolytes via food, but runners who are sweating a lot may need to increase their intake. Sports drinks, supplements, and micronutrient-rich foods work great for this.
When electrolytes get out of balance you can experience some serious side effects. Muscle weakness, confusion, numbness, tingling, fatigue, and in serious cases convulsions.
The electrolytes your body relies on are sodium, chloride, potassium, calcium, magnesium, and phosphate.
The two most critical for runners are sodium and chloride. That’s because these are lost in greater quantities through sweat.
The next three (potassium, calcium, and magnesium) are also lost through sweat, but in lower concentrations.
And the last one, phosphates, is generally lost in non-running ways, but we’ll still take a quick look at it.
The most important thing to remember about electrolytes: Get them in before your runs. Keep your body in a state of good hydration and keep your electrolyte levels balanced.
Talk to a medical professional if you think you are imbalanced or dehydrated.
Sodium and chloride: the salty secrets every runner should know about
These two electrolytes help your body regulate water retention. Sodium specifically helps send electrical signals between your brain and muscles via the nervous system.
The two minerals combined make common table salt.
That’s why some endurance athletes carry salt tabs or salt sticks. You might also see pickles at race stations for this same reason.
Salt is the easiest way to boost your sodium and chloride levels – the two most essential electrolytes for runners.
You need to make sure you’re getting enough salt. Runners on a low-sodium diet should keep an eye out for signs of dehydration, and add salt or a supplement as needed.
Another cause of low sodium and chloride is too much water. Yes, you can drink too much water – in relation to electrolyte intake. We lose electrolytes through urine, so drinking excessive amounts of fluids can flush out electrolytes fast.
Good sources include dill pickles, tomatoes (fresh, juiced, or in soup or sauce), and adding a small amount of table salt to meals.
Potassium: the cramp crusher
Potassium is responsible for regulating heartbeat and controlling muscle contraction. It also supports other electrolytes with water retention.
Your body regulates the level of potassium by filtering excess out via the kidneys, rather than through sweat. So runners shouldn’t need to supplement, unless:
you’re prone to low potassium;
you get a lot of muscle contractions during your runs;
or you’ve been sweating excessively or for long durations.
Good sources of potassium include bananas, plain yogurt, potatoes with skin, leafy greens, and salmon.
Magnesium: The back up support
Magnesium helps in many ways: it supports strong bones and a healthy immune system, it helps with biochemical reactions, and it regulates blood pressure, blood sugar levels, muscle function, and nerve function.
Good sources of magnesium are leafy greens, nuts, and seeds.
Since magnesium isn’t lost through sweat, it doesn’t need to be a specific target in your hydration plan. Maintain a balanced diet and your level should stay at a healthy range.
Calcium: the bone builder
It should be no surprise that calcium is good for your bones – it’s been repeated in every milk commercial ever made. And they’re not wrong.
In fact, about 99% of the calcium in your body is stored inside your bones and teeth.
It also helps clot blood and assists other electrolytes with muscle contractions.
Milk is an excellent source of calcium. For vegans or those opting out of dairy, try leafy greens or consider adding a supplement.
Dairy products are a great source of calcium. Leafy greens and certain vegetables contain it as well, but in smaller amounts.
A well-rounded diet should provide enough calcium, and since sweating isn’t a primary way of losing large amounts of calcium, you shouldn’t need to supplement.
However, if you’re practicing dietary restrictions that may impact your calcium intake, consider a supplement.
Certain medical conditions (including pregnancy) can also contribute to calcium deficiency.
Phosphates: the backup guy to calcium
Phosphates are similar in use to calcium. They help build and repair bones and teeth, and help the nervous system with muscle contractions.
Good sources of phosphates include meat, poultry, fish, and dairy.
Potassium is lost through non-running means like severely imbalanced nutrition, severe burns, chronic diarrhea, and long-term use of diuretics. If those aren’t common issues for you, then what you get from a standard diet should be adequate.
Talk to your doctor if something seems wrong
We’ve already covered the severity of dehydration. Make an appointment with your medical professional if you feel chronically dehydrated, or think you may have an electrolyte imbalance.
Get hydrated and get running
Now that you have all of the information you need, time to fill up your water bottle and lace up your shoes.
But first, leave us some feedback in a comment below. Next week we’ll be starting a series on training types, so be sure to subscribe so you can know when the next post drops. The first of this series covers training with heart rate zones.
Not sure what to eat before a run? What foods should you eat after a run to boost recovery time? And is eating mid-run beneficial?
Good questions! Here’s the skinny on running nutrition, and the three essential meals that can improve your overall performance.
No, we’re not here to talk about breakfast, lunch and dinner. This series is tailored for runners, so we need to look at meals specific to running nutrition. For beginning runners, this is essential.
The big three are:
Pre-run fuel (what you consume ahead of a race or long run to prepare your body and boost your energy),
Intra-run fuel (the snack that gets you through to the end and at the top of your game), and
Post-run fuel (the meal or snack that kickstarts your recovery).
If you’ve never considered these essential meals, add them to your meal planner. These can seriously help runners, especially beginners, increase speed and endurance.
Fueling pre-run: What to eat before a run
This should be simple, well-rounded, and eaten about three hours before you lace up and head out.
Oatmeal and fruit, paired with a healthy dose of H20, is a great meal to have a few hours before your run. The carbs will boost energy, and the fruit will provide key nutrients and electrolytes.
To get the most out of this meal, think about what your body will need during your run. Obviously you’ll need calories to burn, but not all calories are created equal.
Avoid fat: Generally, our bodies have a hard time utilizing fat for fuel via digestion. (*See note at bottom on keto/low-carb diets.)
Focus on healthy carbs: Non-starchy, non-sugary carbs are your best option to boost energy without crashing mid-race. (*See note at bottom on keto/low-carb diets.)
Boost electrolytes & get hydrated: This is a great time to sneak in electrolytes. Drink plenty of fluids throughout the day, then taper off before your run so you won’t need to stop for a bathroom break.
Avoid heavy food: Fats and fiber sit heavier in your stomach and can be stressful to your digestive system.
Add a last minute snack (depending): Long distance runners and those pushing a difficult pace should grab a light snack shortly before starting. If you’ll be running less than an hour, this won’t be as critical.
A good pre-run meal would be a banana and oatmeal, or an apple and an English muffin. For the optional last-minute snack, consider a granola bar.
[Note on keto/low-carb diets: For those on a low-carb diet running short durations, you probably won’t need carbs pre-run. For endurance athletes on a low-carb diet, one option is dual fueling carbs and fat, which involves a partial carb load prior to a long duration run. Leave a comment if you’d like more information.]
Fueling Intra-Run: What to eat during a run
This can be a little tricky (eating while running is rarely graceful), but it’s a must-have for long distance runners.
How do you eat while running while keeping your speed (and dignity)? The answer – keep it simple.
(Note: If your run is shorter than an hour and a half, this probably isn’t necessary; focus on your pre-nutrition instead.)
Your body has an energy reserve of muscle and liver glycogen. How far that stored fuel will get you is only discovered through trial and error.
If you often crash mid-run that means your body is running out of glycogen reserves. Try adding an intra-run snack. Options include:
1) Sports fuels
These include race gels, blocks, gummies, and more. These work great, are widely available online, and come in a TON of different flavors.
One downside: this option can be more expensive.
Racing gels, like these from GU Energy, simplify the nutrition you need mid-race, and are available in different flavors.
2) Whole foods:
Whole foods can be more of a challenge to eat mid-race, but they’re doable and can save you some money. Just keep a few things in mind:
Is it easy to eat? It shouldn’t give you dry mouth, be too chewy, too hard, or fall apart easily.
Is it easy to open? You’ll need to open it while running.
Is it high in calories? Shoot for 100-300 calories per hour depending on the type of race, overall duration, and intensity.
What are the macros? You want mostly carbs with a little protein.
Will it stand up to different temperatures? You don’t want it melting in the heat or becoming too hard to eat in the cold.
Personally, I like oatmeal, mashed potatoes, granola bars, or rice cereal added to an electrolyte drink.
Stay hydrated. All. Day. Long.
Regardless if you chose sports fuels, whole foods, or skip the intra-run meal, remember to stay hydrated!
The more you sweat, the more critical this becomes. You should constantly replenish your water and electrolyte intake during your runs.
Hydration is critical during a run. Water works great to replenish fluids, but you can also use sports drinks to boost electrolytes too.
Fueling Post-Run: What to eat after a run
This is the time to replace what your body spent during the run, and can jumpstart your recovery. Your body worked hard – reward it.
Protein shakes are a great option after your run because protein is needed for rebuilding muscle. Add some fruit and a sports drink, and you have a perfect post-run meal.
While you run, your body is using stored muscle and liver glycogen (and some fat) for fuel. If you run hard or long enough, your body can use up all reserves. To restore your glycogen levels, add starchy carbs and fruit to your post-run meal.
You’ll also lose water and electrolytes through sweat. Depending on the amount of sweat and how much you drank mid-run, you may be dehydrated post-run (and low on electrolytes). Sports drinks will help with both. Drink up!
Lastly, your muscles take a beating when you run. Your body needs to repair itself. So add protein (a primary building block for muscles) to jumpstart your recovery.
To sum up, your post-run meal should be a good balance of carbs, protein, electrolytes, and fluids.
A good meal could be a banana, a protein shake, and an electrolyte sports drink – just watch out for added sugar in shakes and drinks.
Now it’s time to experiment
Such simple additions to your running routine can make major improvements to your speed, endurance, and recovery. So, get to meal planning!
One last critical tip! Be sure to try out all three mealsprior to race day to figure out what works and what doesn’t. Once you find a good system, don’t change it up last minute.
Drop any questions or meal suggestions below!
Ready for the next post? We’re about to round out our nutrition series with a deep dive into hydration and electrolytes. Be sure to subscribe to get an alert as soon as it drops.
Now that you have your training plan, it’s critical that we dive into nutrition. Nutrition will either help or hurt you as a runner.
Think of it like a road trip. You can have a great roadmap, but without fuel in your car, you won’t go far.
Since running is high impact, you need to be mindful of how you’re fueling your body to handle the added stress.
What to include
Micronutrients: These include all the vitamins and minerals your body needs to function properly. Electrolytes are included too, which we’ll get into in our next post.
The easiest way to get micronutrients: good old fruits and vegetables. Sports drinks with added nutrients will also help.
Grilled chicken is a great go-to for runners. But there is a growing industry of plant-based options, too, for vegans and vegetarians.
Protein: You’ll need an adequate supply of protein to accommodate the repair work after runs and on rest days.
Lean meats, egg whites, and plant-based proteins are excellent options.
Healthy fats: These help to reduce inflammation, which is essential for runners especially in the beginning of your journey.
Healthy fat options include avocados, nuts, and whole eggs.
Omega-3 fats are especially helpful – try salmon, chia seeds, or walnuts.
What to avoid:
Refined sugars and high-fructose corn syrup: These can increase inflammation, and even work against the positive effects of omega-3 fats.
Artificial trans fats: These can significantly increase inflammation. These are often disguised on the nutrition label as “partially hydrogenated oil.”
No one wants run with a hang over. However, quick tip: running is usually a great cure for one.
Alcohol: You knew it was coming. Alcohol in quantities past moderate can increase inflammation, and also be very disruptive to your training schedule.
Fuel your runs, fuel your life
Your overall goal should be to maintain a balanced diet – something nutritious, energizing, and also delicious. Something that doesn’t feel like food deprivation. Something that you actually enjoy.
Having a healthy relationship with food is a game changer. Focus on keeping a well-balanced diet with appropriate portions. Your body and mind will thank you.
And by targeting the foods mentioned above, you’ll also reduce your risk of inflammation, which will help prevent injury as you continue on your running journey.
Up next, we’ll dive into the specifics of what to eat before, during and after your runs. But first, how are you doing so far? Share your story below; we’d love to see how you’re doing and help if we can!
Now that you’ve picked a goal, it’s time to outline how you’re going to get there. A good training plan will hold you accountable and keep you on track. Steady progression is key.
Your plan should also be tailored toward your goal.
What goes into a training plan?
There are different components that can go into a training plan. What you include will depend on what your goal is.
Here are some of the basic building blocks that are common to training plans (though some may not apply depending on your goal):
RUNNING DAYS
This may seem obvious, but running days will be the foundation of your plan. You need to have established days dedicated to your runs, especially if you want to run 5+ days per week.
Don’t be vague here and say “I’ll run three days a week.” That can set you up for failure when life gets busy early in the week and you’re stuck trying to cram three runs into the last three days of the week.
Prioritize this time. Pick which days will be dedicated to running and get them on your planner or calendar.
Beginners should have at least one or two days dedicated to rest, so that their muscles can recover.
REST DAYS
These are just as important as running days. You need prescribed rest in order to properly recover from the physical stress of running. This is especially important in plans with 5+ running days.
CROSS-TRAINING DAYS
These are days designated to anything other than running, such as swimming, yoga, or strength training.
To be a good runner, you need to be in prime physical health. Cross-training days help you develop an overall better level of fitness, which translates to better running.
SPEED, HILLS, & LONG RUNS
These are run days that are adapted toward a specific style of training to get different results. They’re a great way to elevate your running based on your specific goal.
Adding hills into your training plan is a good way to add power and strength to your running. It also prepares you for any hills you may encounter on race day.
The right plan to succeed
Now you have a goal and you know the basics of building a training plan. Now what?
I suggest you look at the big picture and break down your goal into manageable chunks.
For example: let’s say your goal is to run a half marathon and your current level of performance is a one-mile walk before tiring. You have eight months to get from here to there.
Breaking up big goals into smaller chunks can make big challenges seem far less intimidating.
Instead of looking down a long 13-mile road, let’s break it up. Let’s shoot for a 5k in two months. Then use the next three months to reach 10k. Then you have three months left to work up to that half marathon.
Same goal, same time frame, but broken down into simpler plans with more accomplishments to celebrate along the way. That half marathon suddenly doesn’t seem so daunting.
Continuing this example, you would now have three separate training plans: an 8-week 5k plan, a 12-week 10k plan, and a 12-week half marathon plan.
Start slow and build up
Start slow with the first 8 weeks of your plan. A good example for beginners would be three running days, one or two rest days, and two days for weights or cross-training. As you progress, tweak your plan to keep it challenging.
If your goal is to maintain your current fitness level, your training plan can be much simpler. Pick your running days and stick to them. “I’m going to run a 5k every Monday, Wednesday, and Saturday.”
Progressing your plan
When you think of progress, you need to think healthy, steady progress. Those who try to progress too quickly are asking for injury.
So, what does good, healthy progress look like?
There’s an unofficial 10% rule that says, “only increase your base mileage (how many miles you run in a week) by 10% per week.” This would mean going from 10 miles one week to 11 the next.
The problem with this rule is that our bodies and situations are all vastly different. If you’re a new runner that might be too aggressive. If you’re a veteran running returning from a short break, 10% might be slower than you need to bounce back to your previous weekly mileage.
New runners should focus on slow, steady progress. This may mean sticking with the same mileage for two or three weeks while your body adjusts. Once you feel comfortable with your mileage, add one or two more.
Focus on consistent progress over the course of months, not days or weeks. Your body is adapting to new stress and needs time.
Pushing too hard early on can result in injury, which will hit the reset button on any temporary progress made.
Stretching is another good way to avoid injury, especially in the beginning part of your journey.
Pay special attention to your body during this base-building phase. Sharp pain or discomfort lasting more than a couple days are two common warning signs that you need to slow down.
Connective tissues and joints are especially troublesome. If you try to push through an injury here, recovery time can be especially long.
Remember: a healthy runner is a happy runner, and steady progress is key.
Time to get started
You should now have a great idea of where to start, so pick how many days you’ll designate to the different building blocks and put them on your calendar.
It’s time to get started.
It’s critical to budget your training plan into your schedule. Whether you use a planner, a calendar, or your phone – add in your workouts.
In the next post of this series, let’s dive into proper nutrition for runners. And share your game plan with us in a comment below – we’re happy to offer tips and suggestions!
