I am in quite good shape; I had a fit test that put me in the top 6% in terms my cardio health (not really sure what this means or if it is helpful, just reiterating what the trainer told me after a bunch of tests). My BMI is normal, I’ve worked out consistently (more like, religiously) for nearly 7 years (5-6x week). I could go on, but the point is, I consider myself to be in quite good shape, especially for a woman.
That said, I cannot run. I used to try to run on the treadmill, but my heart rate would get to 175++ after only a few minutes of 6ish MPH. This is with a Polar HR monitor w/ chest strap. And I’m 22. Oh, and my knees would hurt. Even after the $150 Brooks shoes. And seeing a doctor. And personal trainer.
Of course I *want* to run, so I learned about the Pose method of running and have been training accordingly for the past 6 months. And no knee pain, knock on wood. I’ve combined Pose with the Galloway and run 5/run:1/walk at about 5MPH top running speed (cease yo’ laughing!). This is the only way I can keep my heart rate from going over 170 (and by that I mean I keep it at 169-172). It’s annoying because I don’t feel that tired, but I am trying to stay in my ‘zone’. I’m also not at all ambitious, we’re talking 1-1.75 miles total, about 2-3 times a week.
What I’d like to know is why my heart rate leaps when I run, when I am in good cardio shape (resting HR is around 52). I can do very difficult Spins (I am even a certified Spin instructor) and my HR rarely gets above 165, and you know how intense Spinning can be! So what’s the deal?
Also; is the Pose method worth it? It doesn’t exactly feel natural, but it’s not totally unnatural either. I feel like anything to avoid injury is worth it, but I’ve also heard that Pose runners really stress out their calves and can’t be good distance runners.
Much appreciation,
Jennifer
This one has a ton of different levels, and while I’m not going to be able to tell you with certainty, I can toss out a few ideas.
RE: Heart rate. If you are healthy, as you say you are, you dont have to live and die by your heart rate- especially if you are focusing on the higher end. The max heart rate is mainly to keep old people from exploding, and then the minimum is to make sure you are working out hard enough to get benefits. A lot of people claim (and ive seen it) to have worked out at their very max (100% of their maximum heart rate- which 220- your age) and still be able to hold a conversation. That “zone” you talk about is one of those things that doesnt work for everyone so dont bother trying to stay in a specific range for certain gains- its all theory and generic. Obviously, not everyone of a certain age should be working out at the same heart rate, because everyone weighs different amounts, and is cardiovascularly in different places. One reason for the spike, however, is that you are running too fast- which 6 MPH might be for you. Thats a big mistake beginning runners make- thinking they have to run fast right off the bat. Try running more at a trot pace, perhaps 4.7-5 and see if that helps any.
RE running vs spinning: these are completely different modes of cardio, so dont compare performace in one area to the other. Spinning is more explosive, and really, 5-10 beats per minute isnt a huge difference in terms of how hard your body is working. Running is the hardest form of cardio in all physical areas, so running is probably your threshold- spinning, not so hard for you, but running jacks it up a notch you arent equipt for yet. What makes someone more a good endurance athlete is their amount of slow twitch muscle fibers, which are built for endurance activities (fast twitch are for explosive movements.) unfortunately, you cant change the amount of fibers you are have, which is why i insist I am made of all fast twitch fibers- I cant do endurance activities either.
Bottom line- running just might not be your thing- especially if it bugs your knees. If you keep forcing it, you might blow them out so stick to non weight baring or low impact, like walking, spinning, biking, swimming or the elliptical.
as for the POSE technique, for those of you that dont know what it is, its specific running form to stick to that supposedly makes you more efficient and eliminates pain. Its one of those things that if it works for you, cool, but its not going to work for everyone. If you think about it, its just form, and everyone runs with different form. Its not gunna kill you, but its not a miracle worker- and its not one size fits all. some people hate it and some people love it, but its safe, so go ahead, fear-free.
When it really comes down to it, running is probably the hardest form of cardio that there is. Its hard on the joints, hard on the lungs and hard on them muscles. If you don’t enjoy it, or if it injures you, don’t do it. Don’t feel like to be a true athlete or to truly be fit you should be a runner. Some people are naturals, and some will never quite get the hang of it. Find something that you love, and do it, and dont focus so much on the numbers.