Exercise: Running 101

How to up your fitness game – from what shoes to buy to how to keep your heart rate up – and a super easy beginner’s guide

WHEN IT COMES to a great workout, there are few things that beat a good run. But knowing how to breathe and use your body really do make the difference between harm and help. This comprehensive guide helps you get the most from your run – whether you’re a beginner or pro – without hurting your joints or back.

A FEW THINGS TO REMEMBER

✔ It is always wise to get the go-ahead from your doctor before starting any cardiovascular exercise, especially if you have a medical history. It is generally recommended for post-preggie moms to wait six weeks after giving birth. ✔ Pace yourself when you first start. This goes a long way in preventing overuse injuries that occur from pushing yourself over the limit too quickly. We always recommend a 48-hour break between runs initially over a four-week period, to allow your body to recover, especially if you have not been active for a long period of time. As your body adjusts this will become less important. You are the best expert on your own body, so remember to listen to it and follow its cues. Every person adjusts at their own pace depending on their age, past cardiovascular fitness and medical history. ✔ If at any time you feel dizzy after or during a run, have pain in your chest or battle to catch your breath even during a walk, consult a doctor immediately as these are contraindications for running and are best checked out.

WHERE DO I START?

A good starting point is to determine your maximum and target heart rate before you lace up your running shoes. Your maximum heart rate (MHR) is measured using a simple formula: 220 minus your age equals MHR.

Target heart rates ( THR) can be calculated in one of two ways:

1 ESTIMATE Maximum heart rate (MHR) multiplied by the percentage you want to work at (known as your training percentage). The formula for this is [220age] x % = THR, so if you are 35 years old and want to work at 50 percent, you would have a 92.5 THR. 2 ACCURATE By using the Karvonen method of calculating your target heart rate, you’re including your MHR, resting heart rate and your heart rate reserve – which is the difference between the max and resting heart rate (RHR). As you become fitter, your resting heart rate will decrease and as a result your target heart rate will change. MHR – RHR = heart rate reserve. Heart rate reserve x training % + RHR = target heart rate. We recommend a 70 percent training heart rate for optimal results.

MEASURING YOUR RESTING HEART RATE

If you don’t have a heart rate monitor to help you determine your resting heart rate then simply put your fingers on the inside of your wrist or neck and find a pulse. Count your pulse over a ten-second period and multiply it by six. This is your resting heart rate.