The Heart Monitor As a Tool for Getting into Shape or Returning from Injury
I receive many inquiries from former or injured runners about getting back into shape. As the virtual coach for the Credit Union Cherry Blossom 10-Miler, I also receive similar questions from would-be runners. There is no correct answer because much has to do with a person's background. I firmly believe that almost anyone can become a runner. Our club's programs for beginning runners have been very successful. Naturally, a former 3:00-hour marathoner who has laid off for a number of years will need to approach a return to running very differently than a 50-year-old beginner. Nonetheless, both can benefit from training with a heart monitor, although in slightly different ways.
The Returning Runner
Returning runners face the challenge of trying to figure out what pace to run. Obviously, they cannot train at their old pace because they are no longer in shape. Also, they may be returning to the sport in their 40s or 50s when everybody naturally starts to slow down. I have known runners who made the mistake of trying to resume running at their old training pace. They got very discouraged because they couldn't run very far at that pace, and they were unhappy because they couldn't keep up with their old running buddies.
Years ago, one such runner came to me for help in qualifying for the Boston Marathon. I had him use a heart monitor. I told him to forget about his pace and just stay in his training zone as indicated by the heart monitor, and that his pace would slowly drop as he got into shape. Sure enough, within six months he went from barely being able to run a 9:00-minute mile to maintaining an 8:10-mile pace for the entire marathon, and qualified for Boston. The beauty of the heart monitor was that he didn't have to guess at what pace to run because his focus was on effort instead of pace. As his speed returned, he was still running in the same heart-rate range. His effort was the same—the only thing that changed was his pace. This was true both for his easy days and for his speed workouts. For those returning from an injury that has kept them out for more than a few weeks, the monitor can help in their transition back into shape.
The Beginning Runner
Unlike veterans returning after a layoff, beginners often have no idea how hard to train and what their effort should be. Having worked with many beginners, I find the monitor particularly useful in two ways. First, it keeps them from going out very fast and building up lactic acid in their muscles. They find that if they go out easy and stay in the same heart range they can sustain that effort for a longer period of time, depending on their leg strength and their aerobic base. Over time they can slowly build up to the point where they can finish a 5K or even a 10K without having to walk a step.
The monitor also helps beginners who want to race to find their outer limits in terms of running hard and fast. The monitor lets them find their anaerobic threshold (AT) and tells them that it is okay to run at that effort for up to 15 or 20 minutes. Since six to eight weeks of AT running give most runners their biggest bang for the buck, beginners who use the monitor in AT workouts will see a dramatic increase in speed.
In sum, while all runners can benefit from training with a heart monitor, it is of particular value for returning runners and beginners.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
