The smooth and comfortable run needs a controlled heart rate. Heart rate was one of the things which took while to understand and adapt in my run, when my colleague Praveen, recommended doing run based on heart rate in my early running carrier it sounded of less interest till I really experienced it. As running under the required heart rate keeps an athlete more motivated with fewer fatigues. To understand heart rate (BPM) is our body battery, more it is controlled better it performs.
In these years read a lot of theories came around heart rate and picking Dr Phil Maffetone’s method, below formulated HR practice to be better athletes;
- Age substracted to 180 is ideal HR (ex: I am 40 years old then, 180-40=140BPM should be my ideal heart rate)
- If there is more than 2 years RUN gap due to injuries, then subtract 10. (ex: 140-10=130BPM)
- If there is more than 2 years RUN gap without injuries, then subtract 5. (ex: 140-5=135BPM)
- If there is 5-10% RUN performed in these two years gap without injuries, then still number remains to upper case.
- If there is 5-10% RUN performed in these two years gap with injuries, then subtract 5. (ex: 140-5=135BPM)
- If there is 40-60% RUN performed in the past two years with no injuries, then add 5. (ex: 140+5=145BPM)
- If there is 80-90% RUN performed in the past two years with no injuries, then add 10. (ex: 140+10=155BPM)
So based on Dr Phil Maffetone’s theory, my max heart rate is 155BPM, and minimum BPM is obtained by subtracting 10 to the base value (i.e., 140-10=130BPM), So I have to RUN between 145BPM to 130BPM at all my RUN training secessions considering 3-4 days (40-60% training ratio).
Once athlete understand their heart rate and method to control it then run is full of fun and motivation.