{"id":3465,"date":"2019-07-17T09:47:30","date_gmt":"2019-07-17T14:47:30","guid":{"rendered":"http:\/\/www.new.usafit.com\/roundrockfit\/?p=3465"},"modified":"2019-10-15T14:00:30","modified_gmt":"2019-10-15T19:00:30","slug":"heart-rate-and-pace","status":"publish","type":"post","link":"https:\/\/www.usafit.com\/roundrockfit\/usa-fit\/heart-rate-and-pace\/","title":{"rendered":"Heart Rate and Pace"},"content":{"rendered":"[vc_row][vc_column][vc_custom_heading text=\"Heart Rate and Pace\" font_container=\"tag:h2|font_size:46px|text_align:left|color:%231e1e1e|line_height:2\" use_theme_fonts=\"yes\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_single_image image=\"3856\" img_size=\"large\" alignment=\"center\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=\"Pacing and Heart Rate\" font_container=\"tag:h2|font_size:26px|text_align:left|color:%231e1e1e|line_height:2\" use_theme_fonts=\"yes\"][vc_column_text]\n

Finding a pace your can sustain for 26.2 (or Half \u2013 13.1) miles can be quite challenging and elusive for many new runners and walkers. However, with the help of technology, runners and walkers can gain tremendous insight to their body\u2019s natural ability to sustain a specific pace using your heart rate.<\/span><\/p>\n

Many new runners\/walkers start with a goal of running at a specific pace (eg. 9-minute mile pace) in hopes of achieving a certain marathon time. While a 9-minute mile may feel just great at mile 4, your body\u2019s ability to sustain that pace at mile 14, and especially at mile 24, will diminish significantly if you have exhausted your body\u2019s quick fuel (glycogen). This dreaded feeling is called \u201chitting the wall\u201d or \u201cbonking,\u201d and typically happens to many new (and experienced) marathoners around mile 21.<\/span><\/p>\n

That\u2019s when running\/walking by heart rate can help, targeting certain ranges based on a percentage of maximal heart rate. For long walks\/runs, you want to be in \u201cOptimal Aerobic Heart Rate Range\u201d (OAHRR), which is where your body is burning the mostly fat instead of glycogen. (Interesting tidbit: Did you know it takes 2 pounds of fat to run a marathon?) Staying in your OAHRR during long training runs & walks trains your body to use slow burning fuel (fat) during the marathon, while keeping your quick fuel (glycogen) as a reserve if needed.<\/span><\/p>\n

VO2 Max testing is the most accurate way to assess your maximal heart rate (Max HR), from which you can calculate OAHRR. The Aerobic Zone, where you want to be during our long walks and runs, is 70-80% of the Maximal Heart Rate (Max HR).\u00a0<\/span><\/p>\n

Max HR can also be ESTIMATED (though this can be inaccurate) by using the following formula: Max HR = 220 - age. But please be aware, this is just an ESTIMATE; true max HR varies greatly by individual.*<\/span><\/p>\n[\/vc_column_text][vc_custom_heading text=\"Example: a 40 years old\u2019s Max HR = 180 beats per minute (bpm); the Aerobic Zone (70-80% of Max HR) is 126-144 bpm.\" font_container=\"tag:h6|font_size:18px|text_align:left|color:%231e1e1e|line_height:2\" use_theme_fonts=\"yes\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]Here\u2019s a quick way to estimate your\u00a0<\/span>Optimal Aerobic Heart Rate<\/span>, using a calculated\u00a0<\/span>Maximal AEROBIC heart rate<\/span>\u00a0(top of the Aerobic Zone):<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]\n