{"id":11135,"date":"2023-07-05T19:14:17","date_gmt":"2023-07-05T15:44:17","guid":{"rendered":"https:\/\/tehrunclub.com\/?p=11135"},"modified":"2023-10-15T16:30:05","modified_gmt":"2023-10-15T13:00:05","slug":"how-to-know-when-youre-running-in-the-right-zone","status":"publish","type":"post","link":"https:\/\/tehrunclub.com\/en\/how-to-know-when-youre-running-in-the-right-zone\/","title":{"rendered":"How to know when you're running in the right zone"},"content":{"rendered":"

\"\"
\nKnowing when you\u2019re going hard and when you\u2019re taking it easy is key.
\nKnowing when you\u2019re going hard and when you\u2019re taking it easy is key to effective 80 \/ 20<\/a> Dr Stephen Seiler of the University of Agder, Norway, is one of the world\u2019s foremost exercise physiologists and recommends a \u2018triangulation of methods\u2019, using a combination of heart rate, perceived exertion and pacing for best results.<\/p>\n

<\/span>Heart rate<\/span><\/h2>\n

Heart-rate monitors are very accurate at measuring intensity. First, identify your lactate threshold, which is similar to the ventilatory threshold. You can find yours by undertaking a 30-minute time-trial run where, after a brief warm-up, you run as far as you can in 30 minutes. Take your average heart rate during the last 10 minutes as your lactate-threshold HR.
\n\"Heart
\nBelow are five intensity zones based on lactate-threshold HR. You\u2019ll note that these aren\u2019t contiguous.
\nThat\u2019s due to a buffer between low and moderate and moderate and high. Avoid these ideally, as that\u2019s the physiological no-man\u2019s land. Ventilatory threshold falls at the bottom end of zone 3, so anything under that is low intensity; high intensity is zones 4 and 5.<\/p>\n

    \n
  1. Low aerobic:<\/strong> 75-80% of lactate threshold<\/li>\n
  2. Moderate aerobic:<\/strong> 81-89% of lactate threshold<\/li>\n
  3. Threshold:<\/strong> 96-100% of lactate threshold<\/li>\n
  4. VO2 Max<\/strong>: <\/strong>102-105% of lactate threshold<\/li>\n
  5. Speed:<\/strong> 106%-plus of lactate threshold<\/li>\n<\/ol>\n

     <\/p>\n

    \r\n
    \"Run<\/div>\r\n
    \r\n

    <\/span>Run Smart<\/span><\/h4>\r\n

    <\/span>Tehran Club group and online classes<\/span><\/h4>\r\nMore Info<\/a><\/div>\r\n<\/div>\n

     <\/p>\n

    Pros <\/strong>Good for maintaining effort level during low-intensity runs.
    \nCons <\/strong>Not great for high intensity because of a phenomenon known as cardiac lag. Your heart can take up to 30 seconds to catch up to an increase in effort. The same when recovering.
    \n\"\"<\/p>\n

    <\/span>Perceived exertion<\/span><\/h2>\n

    Simply, this refers to how hard you feel you\u2019re working during a session. To help you quantify this, many coaches will use a simple one-to-10 system, where one is extremely easy and 10 extremely hard.
    \nLow-intensity corresponds
    \nto a rating of 1 to 4; moderate, 5-6; and high, 7 to 10.
    \nPros <\/strong>The simplest and, arguably, the most realistic indicator of the body\u2019s current limits and state.
    \nCons <\/strong>As intensity rises, your brain can overestimate exertion levels.
    \n\"\"<\/p>\n

    <\/span>Pacing<\/span><\/h2>\n

    Use the online pacing calculator at runnersworld.com\/uk\/pacecalculator. Input a time from a recent race or time trial and it calculates your target paces for different types of session.<\/p>\n

    \r\n
    \r\n\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645<\/a><\/div>\r\n
    \r\n

    <\/span>FOLLOW US ON INSTAGRAM<\/span><\/h4>\r\n\r\n\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645<\/a><\/div>\r\n<\/div>\n

     <\/p>\n

    This includes \u2018easy\u2019, \u2018long, \u2018tempo\u2019, \u2018VO2 max\u2019 and \u2018speed\u2019.
    \nFor the purposes of 80\/20 training, easy and long are low; and VO2 max and speed are high.
    \nFor example, 40 mins for a 10K means easy is 4:57min\/km and long 4:57-5:36min\/km, while VO2 max is 3:43min\/km and speed 3:26min\/km.
    \n\"\"
    \nPros<\/strong> Great for monitoring and controlling intensity in moderate and high-intensity runs.
    \nCons<\/strong> Don\u2019t fall into the pacing trap of going too hard every session.
    \nCr:     https:\/\/www.runnersworld.com<\/a><\/p>\n\n\n\n
    \n\n\n\n
    <\/td>\n\n\n\n\n