An unprepared runner can easily reach a heartbeat rate of 170-180 beats per minute, and 200-220 beats per minute during acceleration, which teeters over into the red zone. However, it’s commonly known that 120-140 beats per minute is optimal for amateur running. Given that we’re all different, and our bodies are pretty dissimilar too, some people have to walk, not run, to stay in the 120-140 heartbeat per minute rate. Despite the fact it’s boring, it will also save your heart. All you need to do is let your body get used to workload before increasing running speed.
Aerobic and anaerobic running
Aerobic running – the healthiest way of running which keeps your body processes in the safe zone, maintaining the stable work of all body systems and processes, including the transportation of oxygen. This is vital. The harder your heart needs to work to push oxygen through veins to organs and tissues, the faster it gets tired and the faster it starts to wear out. As soon as there’s oxygen deficiency, aerobic running turns into anaerobic.
Anaerobic running – is the way to run on the edge of what your body is capable of, usually accompanied by the lack of oxygen. Anaerobic running usually starts with acidosis, an oxygen deficiency which causes acid unbalance in the body. Anaerobic load is most often the thing needed to step up to a new level of running, but it’s also accompanied by increased stress and health risks. That’s why we should stick to aerobic running, which is considered to be a systematic and health-friendly way to increase intensiveness of your training and time spent running faster and longer in the 120-140 heartbeat per minute range, which is equal to a low pulse rate.
How to calculate the pulse rate considered ‘low’ for you
According to The Big Book of Endurance Training and Racing, to figure out the pulse rate of your body transferring from aerobic stage to anaerobic you have to take away your age from 180. If you have had or have a serious injury or if you’re recovering from an illness, take away your age plus 10. If you have an allergy or asthma, take away 5. If within two years you’re enjoying a noticeable progress, add 5 (180 – your age +5).
Never err on the side of running fast at early stages of your running career, especially if you’re suffering from obesity. Your heart will face too much stress and thus will wear out quickly and instead of improving your health, you’ll actually make it worse! That’s why running at low pulse is key to not only lose weight and improve health, but to pave the foundation for future victories, like running faster and within longer periods of time. More information you can also find on Essaygobuy.com.