running 101：速度與心律speed & heart rate

跑步新手注意事項：

剛開始跑步，很可能跑不下來，那就走下來，沒關係，剛開始跑不需要速度，尤其要減肥的話更不需要猛跑，隻要每天堅持（每周4-6天）就會有健身成效。剛開始甚至不需要追求裏程數，要減肥的就更不必，減肥要重視的是每次連續運動的時間量。

新手應該控製心率（180-age之內），這樣受傷的幾率會少很多，有心率帶可以用心率帶測量控製，沒有的話，從3邁15分pace開始，即4MPH的速度跑45分鍾就可以（pace指跑1邁所用的時間，跑步機上標注的時速miles per hour嚴格說不是pace。例如PACE10,是指跑1邁用10分鍾，或者說是6MPH的時速)，如果感覺還可以，每周贈加5%周裏程數或時間，不要同時增加，要累計。如果增加10%就很激進了，搞不好身體容易疲勞，也就容易受傷。如果覺得累，就減一點裏程數，身體反應這個晴雨表不能忽視，不要硬撐，千萬不要偶爾感覺好就一口氣跑很多，然後第2天第3天累得跑不動。

剛開始跑步，不要心急，不要追求速度，不要勉強裏程，隻要堅持每天低心率定量慢跑（堅持30分以上，減肥的話最好能堅持45分鍾以上），計劃完成不拉就是勝利。

我博客裏幾處都強調過心率MAF，低心率慢跑的好處很多：

1. 新手上路，心髒負擔不超標，呼吸順暢，體力不透支，這樣入門不覺得過於艱難，容易堅持。如果開始就魔鬼訓練，身體會馬上超負荷，有心想每天堅持跑，身體卻受不了，然後就會有挫敗感，想退縮，同時又覺得自己意誌薄弱、體力薄弱，一係列的負反饋了，最後不了了之。如果慢慢來，每天比較輕鬆地跑跑，會更有成就感，不時還跑個超計劃的，家人朋友吃驚羨慕鼓勵，更容易堅持。
2. 新人最容易犯的錯誤，是上速、上量太快。慢跑，在入門時期，可以體會糾正呼吸和跑步姿勢，正確的跑姿是提高成績尤其是防止受傷的關鍵。對減肥的新人，慢跑更是必須的，體重大而關節和肌腱又比較弱，隻要慢跑才不容易傷及腿腳。受傷留下心理恐懼還算好的，如果受傷趴窩，不能盡快恢複，跑步前功盡棄。
3. 按MAF心率跑，特別對於心肺功能不好的新人來說是很好的保守訓練。在提高心肺、腿部力量、筋骨強度的同時，隨著有氧運動能力的提升，同樣MAF心率下的速度自然而然就快了。對於減肥跑，確保心率在有氧區間裏，才能在有限的訓練時間下最大幅度提升有氧運動能力和燃燒脂肪，MAF下消耗的體內積存脂肪的%比較高，心率過快消耗新增carb的%相對高，所以慢跑對胖子減脂比猛奔更有效果。（據說，經常高心率運動，皮膚容易衰老風幹，嗬嗬……每段都提到減肥，要減肥的可以看另一片《如何跑步最減肥》http://blog.wenxuecity.com/myblog/31724/201306/765.html）

 

Max aerobic function (MAF)

http://www.championseverywhere.com/maftest

Background

The “Max Aerobic Function” test was invented by Dr Phil Maffetone who helped scientifically confirm Lydiard’s theories that you first need to develop your aerobic foundation to its maximum, and then you should resume harder training. As such, the test perfectly supplements anyone undertaking a Lydiard build-up.

Instruction: 

• Determine your target heart rate (if you are a coached athlete, our coaches will provide this as part of your programme, otherwise use 180-formula) or run at an intensity of 5 (see RPE chart)
• Warm-up well (at least 15 minutes)
• Wear a heart rate monitor and ensure it is working properly before starting the test
• Find an even 5 mile (8 km) course, you can use a track, that you will have permanent access to for all future tests
• Setup your watch to take splits, preferably every mile, but kilometre splits can be used as well as long as you are consistent each time
• Once your heart rate is close to your target, begin the test
• Run as close to your target heart rate for the entire duration of the 5 mile/8 km run. Ensure you record your splits or that your watch is doing this automatically
• If done correctly, ever mile or kilometre should be slightly slower than the first
• Reset your watch on completion of the test and do a short jog to finish off

When to do it

We recommend the following cycle in our training programmes for the tests:

• During the preparation to begin training or during the leg-strength phase of training
• Week 4 and 8 of your aerobic phase
• Last week of the hill phase
• Every two weeks during the anaerobic phase or stamina phase
• Every two weeks during the coordination phase
• Always at the same time and on the same day of training. We recommend replacing the “out and back” in week 4 and 8 of aerobic training phase and the “progress calibration runs” in the last week of the hill and anaerobic/stamina phases. In the last week of the coordination phase do the test as part of the longer mid-week aerobic run.
• As the “MAF test” is generally easier than “Out and backs” and “PCRs”, you can use the weeks when you do this test as your “step-back” periodisation weeks – e.g. reduce all workouts that week to the shortest durations with a view to fully absorb the previous weeks.
• Every month during racing season when continuing racing after your first peak event

You should not do the test more often than every month as you risk becoming too obsessed with analysing the results in those cases. Your weekly progression of recovery and training is better tracked using our “weekly athlete evaluation” questionnaire.

If you are running 60 minutes or less for your long runs currently, you should perform the MAF test over a 3 mile (5 km) distance instead of the prescribed 5 mile (8 km) above.

Example of results

Example of 5 mile splits for a runner doing a MAF test

 

How to interpret the results

• If your splits are generally slower than in a previous test generally means one of two things: 1) your recent training has been too hard and not balanced with enough easier running and your aerobic capacity has suffered as a result or 2) you were unusually fatigued before going into the test, this could be the first indicator of general underrecovery/underperformance
• If your splits get progressively faster during each individual test (for example if your first is 7:30, then 7:25 then 7:20), first check that you are running at the correct heart rate. If you were, the results may indicate errors with your heart rate monitor or insufficient warm-up taken before beginning the test.
• Check that your course is as uniform as possible. Running on a very undulating course will not provide a correct reading of results

Important points

• Always warm-up well to get your heart rate settled before beginning.
• Check your heart rate monitor is working properly: slightly wet the sensor pads, ensure it is tucked securely under your pectoralis muscles (chest) and does not slide around. Ensure you do not have too many loose layers of clothing creating friction and static electricity.
• Pick the flattest possible course and ensure you access the same course for each test and preferably at the same point of each week following exactly the same preparations. If you have had breakfast before previous runs, then have breakfast before later tests. The less variety in your testing routine, the more reliable results you will get.
• Do the test on a track if you have easy access to one, flat pavements or even trails in parks are great choices. Avoid too soft terrain such as heavy grass.
• Wear the same shoes or type of shoes whenever possible.
• Check your heart rate regularly to ensure you do not deviate too much from the intensity but try, over time, to learn how the pace “feels like” so you do not have to look at your monitor every few seconds.
• Setup your watch to show your heart rate very visibly so checking the reading does not disturb your rhythm too much.
• It is important to do this test more regularly once anaerobic training commences as one or two excessively hard sessions can be enough to start a downward slide in your condition and you need to catch these early to allow enough time to correct course ahead of your peak race.

Read more about the test at Dr Phil Maffetone’s website.

Rate of perceived effort:

3 (~60-65% of Heart Rate Reserve)

Experienced competitors/elites: 

This test works exactly the same for experienced competitors and elites. Such athletes should expect to have very low heart rate readings at speeds up to 6 minutes/miles or beyond. However, sometimes even these runners have severe problems with their aerobic capacity and this test will help them rectify it.

A great example of this is how Mark Allen, the six time Ironman champion, used the test to establish the best training intensity for his aerobic workouts. Working with Dr Phil Maffetone, Allen discovered that at his target heart rate of 155bpm he could run no faster than 8:15 min/mile. Shocked by this findings, Allen proceeded to train for a full year at only aerobic intensities and a year later his pace at 155bpm improved to a blistering 5:20 min/mile. Even better, he reduced his risk of injury and overtraining and propelled himself to unprecedented success in the Ironman event.
 

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AGE    MaxHR    75%    80%    MAF
18    202    152    162    162
19    201    151    161    161
20    200    150    160    160
21    199    149    159    159
22    198    149    158    158
23    197    148    158    157
24    196    147    157    156
25    195    146    156    155
26    194    146    155    154
27    193    145    154    153
28    192    144    154    152
29    191    143    153    151
30    190    143    152    150
31    189    142    151    149
32    188    141    150    148
33    187    140    150    147
34    186    140    149    146
35    185    139    148    145
36    184    138    147    144
37    183    137    146    143
38    182    137    146    142
39    181    136    145    141
40    180    135    144    140
41    179    134    143    139
42    178    134    142    138
43    177    133    142    137
44    176    132    141    136
45    175    131    140    135
46    174    131    139    134
47    173    130    138    133
48    172    129    138    132
49    171    128    137    131
50    170    128    136    130