How should we adjust our pace while running?
The most common form of cardiovascular exercise is a common training for all athletes. In addition to increasing the sportive capacity, increasing the heart rhythm and circulation, increasing the mental concentration ability, fat and carbohydrate burning effects, such as the numerous benefits of running, if done correctly is one of the most economical and healthy sports can continue for a long time.
You can choose between the different running modes that will respond to different purposes and the most appropriate to your goals, and you can achieve many different gains from fat burning to endurance.
How to Start?
If you are just starting out, you should start with a slightly paced exercise run before listening to your body and forcing your body before applying aggressive programs. With an appropriate running shoe, you can understand your capacity and your cardiovascular structure, and this entry-level exercise should be taken into account, the speed rather than identify yourself to determine your limits and your body will prepare for advanced running programs.
If you are struggling to be motivated in the initial phase, you can run with your friends or join the running groups. Running in groups will provide a better motivation. As your physical capacity increases, you can improve your running program, extend the distance, or increase speed. You can keep running on different ground and weather conditions with equipment such as running tights, running raincoats and different running shoe models.
Pace or Distance?
It is difficult for most athletes to choose between running faster or running farther. However, your goals can be determined by your goals. The goals and training styles of an athlete who wants to run marathons and the short distance speed runner are not the same.
For long distance runners, durability is more important and speed and instantaneous explosive power are important for short distance runners. There are also differences in the mean pulse rhythm between both types of running. This is a choice that is directly related to the overall health status and cardiovascular capacity of the runner.
How Fast Should Be Run?
The main criterion to determine your target speed is your pulse. The American Heart Association evaluates heart rhythm in 4 different categories. These heart rhythm levels, called peak, fat burning, cardio and rest, are important for the athletes to follow the program.
For example, for an athlete running for weight loss by burning fat and carbohydrates, the ideal speed is the speed corresponding to an average of 50 to 69% of the maximum heart rate. This range is called the n useful aerobic limit yapılan and is the maximum benefit from the exercise.
How to Adjust the Running Pace?
Smart wristbands, which are widely used today, remind you to increase your speed or slow down by following your pulse instantly. Running times for runners are also available, allowing you to progress in accordance with your schedule by measuring both distance and pulse.
In addition, the running chest belt used for pulse measurement helps you to track your personal development and performance by transferring the measurement results to your smartphone. You can start with a running program suitable for your level and suitable running equipment, and this enjoyable sport is one of the best options for you to stay fit and healthy.