There's nothing wrong with going for no PB, but it's a mistake to go for a personal best too much.
After all, for most ordinary runners, the reason why we go running, of course, health is the first place, and performance is the second.
Therefore, if you want to run healthily, "low heart rate aerobic running" is the top priority, and you must not ignore the essence of this sport.
Compared to the speed of running, running at a low heart rate is an important foundation for building a running foundation!
Only by controlling our heart rate zones can we better run with the amount and speed that suits us, and it can also help us develop stronger endurance, so as to improve the overall development of running ability.
So what is a "low heart rate aerobic run"?
A low heart rate emphasizes your heart rate when you run, which means that the slower your heart beats, the better.
In general, keeping it at 60%~70% of the maximum heart rate is the best, which can promote the efficient exercise of the heart and aerobic system, and from the perspective of human science and health, long-term running with a low heart rate can increase the pumping efficiency of the heart and improve aerobic endurance, which is of great help to the maintenance of health and physical fitness.
At the same time, running at a low heart rate will also reduce the intensity, thereby reducing the risk of injury, and the most important thing is that a low heart rate during exercise can better optimize cardiovascular disease and reduce the risk of cardiovascular disease.
How do I take the "low heart rate" zone?
Maximum aerobic heart rate, also known as MAF, was proposed by the famous endurance training expert Philip Mafe, mainly to help runners find the right aerobic heart rate zone for themselves.
We can use the formula: 180 minus age, and then make appropriate adjustments according to the exercise.
If you have a running foundation and are healthy, you can add about 5 BPMs to this base, but if you are currently unwell or want to have long-term health problems, subtract about 10 BPMs.
The result of this calculation is the target low heart rate zone, which will be less intense, but can better protect your health.
Therefore, in the long run, only by ensuring a low heart rate can we reduce the risk of injury and have a more stable and sustainable progress in our future running career.
Of course, it will take time to transition to a low heart rate, so don't be anxious, and during this time period, all you need to do is slowly reduce the speed of running according to your heart rate until you reach your target heart rate zone.
It can be a bit difficult for many runners who are looking for high-intensity habits, so be patient and adjust slowly.
It is recommended that all runners can follow the principle of "less but better" to slowly increase the running time and efficiency!
I also hope that every runner can put more energy into healthy and long-term running planning, and don't covet a momentary personal best and ignore future health.
Give your body enough time and patience, let low heart rate running beat the so-called pace running, and let health accompany you for the rest of your life!
Do you prefer aerobic jogging or speed training?
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