Running General Chat - Weekly Thread Sat 13 July 2024

How important is heart rate zone for training? I’ve been told to stay in zone 2 for weight loss due to still having another 30 or so pounds to lose. I have a heart rate monitor which talks to the treadmills at my gym, which have the ability to vary my speed a bit based on whether I’m above or below the target heart rate (zone 2 midpoint is 116 for me).

For the last couple months I’ve been doing two cardio sessions per week of 45 minutes each. I don’t cover the exact same distance each time but it’s consistently in the 2.95 - 3.05 mile range. That works out to a brisk walking pace most of the time.

If I aim for zone 3 instead so that I’m actually trotting instead of brisk walking, does that mean I no longer get weight loss benefit? I’m reluctant to pay for a consult with the trainers at my gym as they all seem to focus only on strength training, so I’m hoping maybe someone in the hive mind has some insight.

Dieting is probably the most efficient method for weight loss.

I wouldn't focus so much on what zone you're heart rate is at. Consistency is key. Just go at a pace you feel is sustainable without burning yourself out in a couple weeks.

Trainers have the experience to know how much your body can take without getting injured, so in that sense they can provide you with a custom workout plan to give you the fastest results.
I could be wrong and I hope someone will correct me if I am, but my understanding is that the only reason Z2 training is recommended comes down to the ability to train for longer and to recover faster before your next training session.

This means it's much, much more relevant for professionals doing 10+ hours per week then it is for casuals running maybe 2 or 3, if that. They do it so they can still get the benefits of more running, but be fully recovered to get maximum performance out of their smaller number of Z4/5 sessions.

If you aren't doing high intensity sessions like fast intervals or hill reps, but are instead doing all your runs at the same intensity, then making that intensity the highest you can (without injuring yourself) is probably optimal within those constraints. And Z3 encompasses that level of effort perfectly.

I'm not saying, by the way, that doing only Z3 is optimal for amateurs. Especially if you go up to 3 runs per week I think making one of those a higher intensity and then dropping the others down is probably even better. (My basic running pattern when I want a block of thoughtless training is a Sunday long run of 60ish minutes, a Tuesday high intensity interval session, and a Thursday slow, easy 40 mins.) But with just two 45 min sessions, and if you don't want to incorporate intervals or increase the complexity of your training too much, Z3 is great.
Oh just a quick word regarding the other points. I agree with the other user. Running, like any exercise, should be about fitness and feeling good. Weight loss can be another thing that helps you feel good and get healthy, but exercise itself is not great for weight loss. Your body naturally tells you to eat more after exercise leading to neutral or even gained weight, if you don't accompany it with good diet.

If you don't want to talk to the trainers at the gym, there might be someone at a local running club, or an online professional coach you could talk to. I can't help you with vetting them or knowing how to talk to them though, I've never done it.

My only window to run in the summer is from 5:30am - 7:00am because it gets over 80°F quickly after 7. Slept in today. It was nice. Happy Saturday yall!

I have been meaning to go out running consistently, but having a very hard time at it. Partially due to my social anxiety, and partially because I am absolutely miserable when running, I just freeze when trying to get out of my apartment. Hoping to change that for better next week.

Been on the road for work over the past two months, 3 weeks on 1 off and 12 hour shifts, it's made running hard. Still managed to knock out at least something on the hotel treadmills half the mornings.

Heat and humidity has been crazy but I just set PR records for 1 mile, 5k, and 10k this morning. 20 minute drop in my 10k time to 1:11, not bad for my second 10k. Hoping if I keep at it this fall I can be sub 30 5k, sub 1:00 10k, and an accidental half marathon.

I am going to run my first half marathon in 2 days. I have been preparing for this for last 6-7 months. Now, that I am here, I am getting tensed. If you guys can give me any tips, it would be helpful?

Being nervous and tense is normal. I get it all the time before a race, even after having started in many races, often even before shorter just-for-fun races. When the starting signal sounds, the nervousness immediately falls away, and your head will get into it, don't worry. :)
I've not ever done one, but I guess remember that you're doing it for yourself. Just completing it will be an achievement in itself. Good luck and remember to have fun.
I've run three halfs in the last year. Biggest thing for me is focusing on my stride in the second half. As your legs start to weaken, your stride will suffer which may leave you at risk of an awkward step that could have you dealing with rehab in the weeks after the run. For me personally, a single odd step (imagine going down stairs and thinking there's one more at the bottom when there's not) has sidelined my training for almost two months now. I can still run, but I can't push distance at all. It's to the point where I'm considering another couple weeks off even after a month with no running after the half.

Keep your eyes on the upcoming terrain and make sure it doesn't surprise you.
How did you go?
- It did go fairly well. I was nervous till I got there. But as soon as I reached the race venue, the people and their excitement made me excited and I ran the first half at a pretty good pace for my standards. But after 11k, I was slowly getting bored and lost the fun in the run. Nevertheless, I pushed myself to finish line with a reasonable timing for my first half-marathon(2:15:00).
  
  I always get bored after 11-12k, maybe because I don't listen to music while running(?). I am not sure.

Had a week or so off due to some sore knees. Got back to it this morning which was good. Decided I've been focusing too much on my pace so I've changed my data screens to just have distance done, heart rate, and distance home. Felt better not checking my pace the whole time, and still managed a 5:20/km average.

Planning to get more into trailrunning on weekends. Is strava or komoot more popular ( and better suited to find new trails ) in europe, germany?

I know several people in Germany who are regular Komoot users.
I use Alltrails and they cover Germany, from what I've seen an easy hiking trail is a good choice for running in general.

I ran 60km over five sessions last week in hopes of starting vacation in the mountains next week fit and ready to do some trail running. I started varying between regular running shoes, racing flats and sandals, and I'm enjoying how it different runs seem to activate different muscles.

According to smashrun I’ve had 27 heart healthy weeks this year, which I’m pleased with.