"Running Ruins Your Knees" *shm*

This week is my recovery week, YAY!  Yesterday, I did a grueling reverse duathlon (bike-run-bike), so today I am skipping the morning cardio.  Don't worry!  I have a crossfit workout for this evening planned.  But without a morning workout, I find myself with some free time, so here are a couple things I thought I'd share...

No, Running Does NOT Ruin Your Knees

Meg over at Watch MeGo Run tweeted this morning about a Runner's World article, "No, Running Does NOT Ruin Your Knees."  As most of you guys are either runners or triathletes, I know we've all dealt with our own share of knee related comments.  I'm sure a number of us have even dealt with our own share of knee injuries and ailments.  But

I work at a very all-inclusive gym where I get to entertain a wide variety of personal beliefs about running.  Generally, because I have other things to attend to during the day, I leave it at "to each their own" and that's that.  To build upon the Runner's World article, however, instead of a continuous childish argument of "Yes it is!" and "No it isn't!," I think the best way to approach the issue is to show the nay-sayers how it can be done. 

I very much believe in the notion of "Born to Run."  The anatomy of our bodies lends itself to long-distance running.  Evolution and history also leave us with no other option than the ability to walk, run, jog all the time.  However, with our advancements over time, we've been able to avoid running most of the time and our bodies are no longer used to it.  A sedentary desk worker may get up and run a 5k and find it to be tough and might cause him/herself injury because his/her body is not accustomed to the stresses of running.  However, if we were more active on a daily basis as we were back in the caveman days, our bodies would be ready for a marathon any day of the week.  It's not that we are all born to run right out of the gate, but that we need to know how to ease into running. 

Heart Rate

As I mentioned in Monday's post, I am going to start taking my heart rate post-run to see how fast it decreases.  Since I don't have a heart rate monitor (yet), this is the best I can do for seeing where I'm at.  Prior to these readings, I had rode 12.54 miles in 30 minutes and then ran 3.56 miles in 25:36 (7:11 pace).  Also, after the 5 minute reading, I walked uphill back to my apartment , which might explain why the 10 minute reading was higher. 


Immediately post run, I was at 156 bpm - much better than the 126 bpm I was at after Sunday's run (0:17/mile slower pace and without riding).  Prior to the stats, however, I could feel a difference between the runs.  Sunday's run was more leisurely, while yesterday's was a brisker pace.  I was not surprised to find my heart rate higher.  I'll continue testing it post-run and adding to the graph above.

Hopefully I'll decide on a heart rate monitor in the next month or so.  If you have any suggestions or general comments about heart rate monitors, I'm more than happy to hear them.

Are there any wrist monitors that are reliable or is it better to go with the chest strap?

Are there heart rate monitors that will show your heart rate over time like a GPS does your speed?

Less than two weeks left to enter to win 

GU Energy Lab and Road ID prizes.  

Enter HERE!

-----------------------------------------------------------------------------------------------------------------------

Questions
1.  What is your opinion of the affect running has on your knees?
If you haven't, check out the links that the Runner's World article offers for evidence.  They are quite interesting. 

2.  What type of heart rate monitor do you use for training?


Swim fast.  Bike smart.  Run hard. 

Heart Rate Question

This post goes out to everyone who trains or at least pays attention to heart rate.  Heck, it even goes out to people like me - those who are curious about training by heart rate.

Do you train by heart rate?

Do you use a heart rate monitor during training?

Do you do your workouts based on heart rate?

Or do you not consider it at all?

As you begin an exercise, your heart rate increases in order to supply enough oxygen and nutrients to your muscles (along with a vast array of other things).  As you become more and more efficient at performing exercises at elevated heart rates, your heart becomes stronger.  When your heart strengthens, it can push blood through your system easier and no longer needs to beat as often.  This causes a decrease in your resting heart rate. 

Knowing your heart rate during exercise is a convenient way of looking back and knowing how hard you pushed your body.  Did you elevate it to 80% of maximum or was it only 50% and you thought it was higher?

On the other hand, you can go one step further and train by heart rate - set a heart rate goal for a given workout instead of a set pace or speed. 

I've become increasingly interested in the idea of training by heart rate zones.  However, I do not have a heart rate monitor, so I'm left with limited measures.  Every day when I wake up, I grab my watch on my night stand and take a resting heart rate.  So far it's averaged 51 bpm.

Resting HR = 51 bpm

That I'm not surprised by.  An average man is around 70 bpm and athletes are always lower.  On my lunch break at work, I pulled out my NASM book and calculated my heart rate zones according to their three zone breakdown.

Maximum = 194 bpm

Zone 1 = 126 - 145

Zone 2 = 155 - 165

Zone 3 = 167 - 175

Yesterday, after my run, I decided to check my heart rate.  After 3.86 miles at a 7:28 pace, I stopped my watch, turned it back to "clock" and checked my heart rate.  Now, I know that once you stop an exercise, your heart rate begins shifting back to resting; obvious!  However, I also know that it most likely takes two or three minutes even in elite athletes.  I can't be sure of the general time table, but I must say I was surprised to see that my heart rate was only 126 bpm.

Post-Workout HR = 126 bpm

That's barely Zone 1!  Can my heart rate have decreased that much that quickly?  Or does my heart rate not get higher than zone 1?  I am officially in the market for a heart rate monitor.  I want to know where my heart rate is during my workouts.  If I'm not even breaking into Zone 2, or even just barely, I want to know so I can up my pace. 

I'm also adding my post-workout heart rate to the list of stats to collect.  You should see the things I keep track of (And no, I won't divulge them all.  At least not yet.).  If I can find time (and I remember to do so), I'm going to start testing my heart rate immediately after, 1 minute, 2 minute, 5 minute, and 10 minute post-workout.  If I can't tell what my heart rate is DURING my workout, I should be able to get some information from how fast my heart rate decreases after the workout.

-----------------------------------------------------------------------------------------------------------------------

Questions

1.  What is your resting heart rate?
Relax for a full minute, find your pulse gently, and count the beats for one full minute.  An average male is 70, female is 75.  Athletes are typically lower.

2.  Do you have a heart rate monitor?  Do you have recommendations for me?!
I'm in the market for one.  I'm not going to spend hundreds, but I need something reliable.

3.  Do you train by heart rate zones or do you go more by speed, distance, or time?
So far, I've always gone by distance or time.  I'd like to continue doing so, but with heart rate goals mixed in.


Swim fast.  Bike smart.  Run hard.