Our team at My Sports Chiropractor have been getting into the sport of Running. As I invest more time into the sport, I’ve developed a basic understanding on the different approaches and benefits of training programs associated to Running. In this blog, I’ll be covering the terminology associated in the sporting field such as Aerobic & Anaerobic exercises, Heart Zones, and a basic overview on how your training should look like when you start off as a beginner.

As mentioned in our previous blog ‘Running mistakes you’ve made… and keep making.’, the aim of the game as you start running is to focus on gradually increasing your distance and intensity overtime, rather than focus on speed and power. If you’re new to running or any sport in a general sense, you need to expose the body to new movements overtime and allow it to adapt in a safe manner before pushing it further. If you push too hard too soon, it can lead to injuries which can hinder your progression in running. Let’s start off by establishing what Heart Zones are, and how it links into your training.

What are Heart Zones?

When you start running, the term Heart Zone becomes an important part of your training as you start to progress. There are 5 Heart Zones, and there are determined by the percentage of your maximum heart rate. I’ve listed the different heart zones below and the termed benefit associated with each one for you to see.

Zone 1 (Recovery) – 50-60% HR
Zone 2 (Endurance/Fat Burning) – 60-70% HR
Zone 3 (Aerobic Fitness) – 70-80% HR
Zone 4 (Maximum Performance) – 80-90% HR
Zone 5 (Speed) – 90-100% HR

Each Heart Zone impacts your fitness in a different way, and understanding can help you determine what will help you progress as a runner. Polar Electro provides a section on their website goes into more detail through each Heart Zone and how it impacts your overall fitness. I’ve included a link for you to visit, if you’re interested.

What is the different between Aerobic and Anaerobic ?

Aerobic and Anaerboic are ‘energy-systems’ the body utilises to fuel your movements when it comes to physical activites. I’ll go through a simple breakdown of each one in regards to what it represents and may look like in training, as well as the impact it has on your fitness.

Aerobic training involves activites that involve movement that are low in intenisty over a long duration. This type of training allows the body to use the oxygen you breathe in to ‘burn’ the fat tissue and/or foods you’ve recently ingested to provide the energy it needs to function. Aerobic training improves your fitness by increasing endurance and builds a stronger cardiovascular system. Examples of this type of energy system being used is during long distance running, cycling or system, which will often land you in either Heart Zone 2 or 3.

Anaerobic training is when the body grabs its energy source from within our muscles in the form of glucose. This is used when the body’s demand for oxygen is exceeded than it’s supply, often seen when an athlete is out of breathe or looks taxed after intense bouts. During this type of training, lactic acid is accumulated within the muscles, which is the fatigued feeling where you can no longer contract or use your muscles For a period of time. Training in this capacity will improve speed and power, however can be quite taxing on the body. This type of training is associated with short yet intense bouts of training, such as powerlifting, sprints, or plyometrics. This type of training will often land you in either Zone 4 or 5.

What should training look like when you first start off? (MTrP)

Starting your journey off as a runner with no prior history of training, you’ll be starting majority of your runs at either Zone 2 or 3. As mentioned earlier in the blog, ‘time on feet’ is better than speed and power. As you progress into running more and want to focus more into speed and power, you’ll start incorporating either Zone 4 or 5 runs into your regime. A good indicator on whether you’re training in either Zone 2 or 3 is the ‘talk-test’. This test involves being able to complete full sentences without feeling out of breathe or as if you’re gasping for air. Another great way to measure your heart zone while you’re running is getting a smartwatch that can tell you what heart zone you are in. Most of the time, you these watches will ask you to do a benchmark to see what your maximum heart rate looks like.

As a beginner runner myself, be patient with yourself and celebrate the small wins as you progress. Most importantly, have fun with the sport and surround yourself with like-minded people! If you’re interested in reading more about this, I’ve included some links below for you for additional reading. I’ll continue sharing more information around running and other things sports-related. Keep yourself moving and I look forward to posting another blog!

So if you’re experiencing some sort of tension or discomfort from your athletic performances or training in general, give our awesome receptionist Nicolle at 0435 819 286, or e-mail us at ‘info@mysportschiropractor.com.au’ so that we can get you feeling better! Alternatively, you can also book an appointment online!

Anthony Nguyen