another question for runners

[eminenz2]

I am doing a 'couch to 5k' running program. Each week you do a slightly more difficult run than the week before, until you can run the entire 5k.

However, this is my question. If I am doing the running for fat loss, what is the best method for moving up to the next level.

My 'maximum heart rate' is 179 (220-42[my age]).

My 'training zone' is between 125 and 154 (70% - 80%) of my maximum heart rate.

Week Two of the program is the following:
5 minute walking warm up
90 second run followed by a 2 minute recovery/'working' walk
you do the 90 second run/2 minute recovery 5x in a row
3 minute cool down walk

During the running portions, my heart rate jumps to 164-168, then returns to the training zone during the walks.

Should I continue this portion of the program until my heart rate during the running portion comes down to my training zone, or should I continue to the next week's workout.

There is supposedly no right or wrong way to do this program, but I'm just wondering what is best for fat loss. The last time I did this workout (which takes about 25 minutes) I only spent 11 minutes is my training zone. THen rest I was pretty much anaerobic.

Thanks for reading such a long post.

-Susan L.G.

 

[RapidBreath]

I wouldn't worry about going anaerobic

I found that the harder I push it the thinner I get in the thigh area

 

[janie1234]

Wow, . . .that is a lot of information. I never really monitored my heart rate and all that jazz. I just used my ipod to download a really fast paced song and a not so fast song. I would alternate running hard for one song and then walking the next song. When my heart got stronger and more used to the higher intensity cardio I started running 1 mile and then slowly adding another and another. By the way Drill Max is a great DVD to help prep you for running at least it was for me. I like to run just because I enjoy the me time and the way I feel when I get into the runners rythum. I especially love the way I feel after the run. Good luck on your 5k and have fun!

 

[hiitdogs]

I didn't do the couch to 5k program but when I started running, I just kept increasing my running time. My heart rate drops pretty low when I walk but goes up quick when I run, I would have never been able move on to the next week before hitting retirement age

It was the only thing that helped in my weight/fat loss. Before that I always tried to stay around 140 and in the fat burning zone. Maybe something burned but it was not my fat

Once I started with higher intensity intervals and increased the length progressively the fat came off, it came off quickly and continuously. I was able to run longer and the heart rate didn't increase anymore. But after a couple of months I went more by perceived exertion than by what the HRM said.

 

[eminenz2]

Thank you for the feedback!

So what I'm hearing is to not worry about my heart rate so much, but to rely more on how I'm feeling.

I don't know if I could make it through an entire song running. I purchased a couple of Cardio Coaches and I can just make it through.

I'm not so sure I'm into pain (the discomfort kind, not the dangerous kind) while working out anymore. Hee - I guess that just sucks for me!

 

[hiitdogs]

You will eventually, Susan! When I started with Cardio Coach I couldn't jog more than 20 seconds. The thought of running several minutes without stopping was like oh.my.gosh, it ain't gonna happen. But it did! I started last year in July and now can run 10 miles with only a few 30 sec walking breaks.

And there are those Cardio Coach days where I feel like I have to drop in the middle of the street.

 

[marnapril]

wow you are getting really technical! i've run a lotta races and never once measured my heart rate. but i train to run fast races, not for fat loss. i would just try to run the 3.1 miles without stopping and then each week try to run faster and beat my time.

 

[maddiesmum]

"So what I'm hearing is to not worry about my heart rate so much, but to rely more on how I'm feeling."


Yes, exactly. I never ever use a heart rate monitor, nor worry about whether I am burning fat or carbs or anything else. Once you burn more calories than you consume or build muscle mass to burn more calories, it all equals fat loss eventually so I never think about it. And yes, I rate my heart rate according to whether I can maintain a consistent rhythm of breathing throughout each running segment, whether it feels "do-able" or "comfortable" rather than making me feel like my heart is pounding out of my chest and I am about to keel over. You know the difference between pushing yourself to achieve a new goal and feeling like you might keel over.

Presumably this program has you doing this workout three times per week to make progress? As long as you are completing each week's 3 workouts at the same level and can do it comfortably, more comfortably by the third time than on the first for sure, then you are ready to move up to the next week's challenge. Your muscles and your cardiovascular system will be constantly adjusting to the work load and your working heart rate will eventually lower to a steady rate during the running portions, but this may not happen until you can run 10 mins continuously.

Once you hit the point where you can run 8 minute long segments, you start to feel that running is becoming easier, your breathing seems to take care of itself and you feel like you could run forever and start making plans for 5 mile runs, etc. It is a magical feeling and it will come, give it time. Your efforts will pay off!

Clare

 

[eminenz2]

Clare -

Thanks for the post.

Yes, the idea is to do each week's workout three times and then move to the next week.

I guess my question was do I keep doing the workout until it's not so unpleasant, or do I just keep moving up to the next level, and my body will eventually catch up to the demands I'm making on it?

I didn't mean to get so technical, but I've never been so lucky as to have 'the pounds just falling off' me. Sniff! The last time I ran consistently, I did what other posters did - I ran as far as I could, and took breaks, building up the running distances until I could eventually do the entire workout running. I never lost any weight then either. But I did get plantar's fascitis.

It must just be all about food with me.

Thanks again!

 

[MCunningham]

Hey, Susan, I'm doing this program, too! (Not to hijack your thread...)

I just finished week 2, and so far I've dropped a *little* weight... running can always make me lose weight, though. Good luck!

MC

 

[lightening16]

Hi

I do you use a heart rate monitor when I run and I found it very useful. However I found the accuracy of the age estimate of training zones to be way off. You can calculate it yourself but you will need your resting heart rate (first thing when you wake up before you move) and then your max heart rate. I would run up a hill several times and see what it maxed at. Then you can do the calculation with those numbers. I need to keep between 163 and 173 ish to be in the target zone.
This site gives you the rates based on your resting and max.
http://www.runningforfitness.org/calc/hrzones.php

This should be more helpful. i did not worry about heart rate until later when I was adding distance etc.

Good luck
Heather

 

[eminenz2]

THanks for the link, Heather. I'm going to check it out!

 

[Jennifit]

Thank you for the feedback!

"So what I'm hearing is to not worry about my heart rate so much, but to rely more on how I'm feeling."

YES!!! My coach and now that I coach we always use "perceived exertion" We use a scale from 1 to 10. 1= sitting on the couch falling asleep 10=running from a madman. Try to be at a 7 or 8 on the areas of the run where you are pushing it. (jogging being about 4)