Posted by: Anna | 2009-02-03

running how to

dear doc,wich is better,running at a slower pace for longer or on a faster pace with more km` it possible to run a 5km in 25 min?

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Our expert says:
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Hi Anna

Better for what? Weight loss? Fitness and performance? Difficult to say. When you train for general fitness and weight loss, it is best to train at an intensity that corresponds to between 70 and 90% of this maximum heart rate. This range is so wide because people are so different and that's why what works for one person does not necessarily work for another. I get quite irritated by what is often written about heart rate training, because you will read that you have to keep your heart rate in a certain range otherwise you don't get the right benefits, or it's dangerous etc. This is just not true. I have come across very good runners, who, if they tried to obey this rule, would be walking just to make sure their heart rate did not get too high. You can't tell people like that that they must slow down because they are not getting fitter. Similarly, I know people who have a naturally low heart rate, and for them to get their HR up to the 'ideal' range, they just about have to sprint until they collapse from exhaustion two minutes later. So the bottom line is that the actual value of your heart rate is not that important, it's ranges that you can use, but don't get too hung on the number. What you need to do instead is use your own heart rate from one day to the next to help you understand how your training is developing.

For example, you might do a 40 minute run at 75 to 80% of maximum, and this is a good session for weight loss and improved fitness. Generally, aim to train for between 30 and 45 minutes per session (at least) and on 4 to 5 days per week. The intensity, as mentioned, will range between 70 and 90% of maximum, depending on the exercise you do and the goals for that session. For improved performance, train at 85% of max and above. For weight loss and fitness, train at between 70 and 80% of maximum.

Then finally, of course it's possible, many people do it. So I'm sure that with the right training, you will improve and get to that point.

Good luck

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