Newbie questions

"Phil" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Although I have been keeping myself fit ish lately I think I would like to take up running. I find
running very challenging and feel that I could attain some reasonable fitness levels in time, I am
45 years old 6ft 1 15 stone. When I use a treadmill my heart rate shoots up to 160 bpm at 10k,
this appears a little high??

1.What would be some attainable goals to aim for?
2. I am training for fitness as opposed to competition
3. Prefer to keep training to 30 minutes to 1 hour.
4. Have local gym available with treadmills
5. Would also like to run outdoors for convenience
6. Have Polar heart rate monitor

Can anyone give a good progressive training program for a complete novice or point ot a good
book/articles

Many thanks

Phil

Hi Phil, welcome to rec.running.

One resource is done by a frequent poster here: Ozzie Gontang Maintainer - rec.running FAQ
faqs.orgrunning faqOpen ↗

Since you asked specifically about heart rate, here's a copy of the FAQ about that: How fast to run
--------------------

As a beginner you should only be running aerobically. Your running should not leave you gasping for
breath too much. The aim is to "Train, not strain". Being able to talk to a running partner is a
good sign that you are running aerobically and not pushing too hard.

Heart-rate can also be used as a guide, either using a heart-rate monitor, such as those made by
Polar, or stopping running and using the old-fashioned finger on wrist method (count for 10
seconds and multiply by six). Your heart-rate should stay below 70% of max. That is, your target
heart-rate is

resting rate + (.7 * (max rate - resting rate))

where the resting rate is taken when you are laying down doing nothing, and the maximum rate is
estimated by the formula

(220-age=predicted maximum heart rate)

Determining your target heart rate (Target Training Zone)

1. Predicted Maximum heart rate: 220-age eg age 55: 220-55=165 beats/minute
2. Multiply predicted heart rate by percentage 60% to 70% for beginners. A 55 year old sedentary
man: 165*.60=99; 165*70=116

Running faster can wait until your bones are stronger and you are fitter and eager to run faster
in races. At present you should be more interested in running further. Some speedup should
happen anyway.

------------
If you want specific training plans, try the Runner's World web site. When you can, get out and try
a race. Running is possibly the most social solitary sport there is.

Remember advancement requires stress AND rest.

Again, welcome, and enjoy the run. Ed

Thanks for the help Ed, most helpful

Phil

--

Quoted message said:

Quoted message said:

Although I have been keeping myself fit ish lately I think I would like

to

Quoted message said:

Quoted message said:

take up running.
I find running very challenging and feel that I could attain some

reasonable

Quoted message said:

Quoted message said:

fitness levels
in time, I am 45 years old 6ft 1 15 stone. When I use a treadmill my

heart

Quoted message said:

Quoted message said:

rate shoots up to
160 bpm at 10k, this appears a little high??

1.What would be some attainable goals to aim for?
2. I am training for fitness as opposed to competition
3. Prefer to keep training to 30 minutes to 1 hour.
4. Have local gym available with treadmills
5. Would also like to run outdoors for convenience
6. Have Polar heart rate monitor

Can anyone give a good progressive training program for a complete

novice or

Quoted message said:

Quoted message said:

point ot
a good book/articles

Many thanks

Phil

Hi Phil,
welcome to rec.running.

One resource is done by a frequent poster here:
Ozzie Gontang
Maintainer - rec.running FAQ
faqs.orgrunning faqOpen ↗

Since you asked specifically about heart rate, here's a copy of the
FAQ about that:
How fast to run
--------------------

As a beginner you should only be running aerobically. Your running
should
not leave you gasping for breath too much. The aim is to "Train, not
strain". Being able to talk to a running partner is a good sign that
you
are running aerobically and not pushing too hard.

Heart-rate can also be used as a guide, either using a heart-rate
monitor,
such as those made by Polar, or stopping running and using the
old-fashioned finger on wrist method (count for 10 seconds and
multiply by
six). Your heart-rate should stay below 70% of max. That is, your
target
heart-rate is

resting rate + (.7 * (max rate - resting rate))

where the resting rate is taken when you are laying down doing
nothing, and
the maximum rate is estimated by the formula

(220-age=predicted maximum heart rate)

Determining your target heart rate (Target Training Zone)

1. Predicted Maximum heart rate: 220-age eg age 55: 220-55=165
beats/minute
2. Multiply predicted heart rate by percentage 60% to 70% for
beginners. A
55 year old sedentary man: 165*.60=99; 165*70=116

Running faster can wait until your bones are stronger and you are
fitter
and eager to run faster in races. At present you should be more
interested
in running further. Some speedup should happen anyway.

------------
If you want specific training plans, try the Runner's World web site.
When you can, get out and try a race. Running is possibly the most
social solitary sport there is.

Remember advancement requires stress AND rest.

Again, welcome, and enjoy the run.
Ed

Phil said:

Although I have been keeping myself fit ish lately I think I would like to take up running. I find
running very challenging and feel that I could attain some reasonable fitness levels in time, I am
45 years old 6ft 1 15 stone. When I use a treadmill my heart rate shoots up to 160 bpm at 10k,
this appears a little high??

along with what others have said, while beginning try to run at a "conversational" pace. If you
can't talk (or sing or whistle, but they're harder) to yourself, you're probably going too hard.

Enjoy.

Dot

--
"Success is different things to different people" -Bernd Heinrich in Racing the Antelope

Quoted message said:

Although I have been keeping myself fit ish lately I think I would like to take up running. I find
running very challenging and feel that I could

attain some

Quoted message said:

reasonable fitness levels in time, I am 45 years old 6ft 1 15 stone. When I use a

treadmill my

Quoted message said:

heart rate shoots up to 160 bpm at 10k, this appears a little high??

You probably want your bpm at 130-140, depending on your genetics.

Quoted message said:

Quoted message said:

Quoted message said:

1.What would be some attainable goals to aim for?

To keep your bpm at 120-140 for a half hour three to five times a week

Quoted message said:

Quoted message said:

Quoted message said:

2. I am training for fitness as opposed to competition

Weight loss and heart/CV targets. Climbing, walking or running uphill slowly adds to load without
making the same demands on the joints as faster running.

Quoted message said:

Quoted message said:

Quoted message said:

3. Prefer to keep training to 30 minutes to 1 hour.

Alternate hard and easy days, h&e weeks as well. Allows for recovery as the body gets stronger
during recovery.

Quoted message said:

Quoted message said:

Quoted message said:

4. Have local gym available with treadmills

A good way to learn about pace, distance, time, form. For burning calories, with low impact and long
duration, walk uphill at 7-10% grade for an hour. At a pace of 3-3.5 mph, 5-6 kph, this might be 7-
800 kcal per hour! You can throw in short jogs as you develop along with pace increases to 4 mph on
the steep incline. Incline adds load, burns more calories and reduces impact a lot. Warm up
gradually, and do not force the pace, the incline or the duration, else you risk injury.

Quoted message said:

Quoted message said:

Quoted message said:

5. Would also like to run outdoors for convenience

Better on unpaved surfaces, for most of us. Reduce bounce (less jog), overstriding and foot impact
noise to control wear and tear. If running downhill, shorten stride, learn to "glide" down, or else
walk if too steep.

Quoted message said:

Quoted message said:

Quoted message said:

6. Have Polar heart rate monitor

120-140 bpm (70% of "max" hr). Once you find a pace and load you can sustain, check the heart rate.
Then stay below this during your training to pace your effort. If you find it difficult to keep
motivated at this pace, reduce it and try again. Consistency and injury avoidance should be highest
priority. Keep it just one level beyond easy and let the body adapt. Push the pace occasionally if
you want, but do not make this a requirement for each workout. You can alternate walking and running
or vary running pace.

Quoted message said:

Quoted message said:

Quoted message said:

Can anyone give a good progressive training program for a complete

novice or

Quoted message said:

Quoted message said:

point ot a good book/articles

Many thanks

Phil

Hi Phil, welcome to rec.running.

One resource is done by a frequent poster here: Ozzie Gontang Maintainer - rec.running FAQ
faqs.orgrunning faqOpen ↗

Since you asked specifically about heart rate, here's a copy of the FAQ about that: How fast
to run
--------------------

As a beginner you should only be running aerobically. Your running should not leave you gasping
for breath too much. The aim is to "Train, not strain". Being able to talk to a running partner
is a good sign that you are running aerobically and not pushing too hard.

Heart-rate can also be used as a guide, either using a heart-rate monitor, such as those made by
Polar, or stopping running and using the old-fashioned finger on wrist method (count for 10
seconds and multiply by six). Your heart-rate should stay below 70% of max. That is, your target
heart-rate is

resting rate + (.7 * (max rate - resting rate))

where the resting rate is taken when you are laying down doing nothing, and the maximum rate is
estimated by the formula

(220-age=predicted maximum heart rate)

Determining your target heart rate (Target Training Zone)

1. Predicted Maximum heart rate: 220-age eg age 55: 220-55=165 beats/minute
2. Multiply predicted heart rate by percentage 60% to 70% for beginners. A 55 year old sedentary
man: 165*.60=99; 165*70=116

Running faster can wait until your bones are stronger and you are fitter and eager to run faster
in races. At present you should be more interested in running further. Some speedup should
happen anyway.

------------
If you want specific training plans, try the Runner's World web site. When you can, get out and
try a race. Running is possibly the most social solitary sport there is.

Remember advancement requires stress AND rest.

Again, welcome, and enjoy the run. Ed

A good training book if Body for Life by Bill Phillips. The program is a very good life style
program that includes eating, weight lifting and aerobics. The aerobic workouts in the book are a
little short. I run longer distances and times. However, the information in this book is very useful
and accurate.

amazon.co.uk202Open ↗
1795580-7652618