running 101：速度与心律speed & heart rate

跑步新手注意事项：

刚开始跑步，很可能跑不下来，那就走下来，没关系，刚开始跑不需要速度，尤其要减肥的话更不需要猛跑，只要每天坚持（每周4-6天）就会有健身成效。刚开始甚至不需要追求里程数，要减肥的就更不必，减肥要重视的是每次连续运动的时间量。

新手应该控制心率（180-age之内），这样受伤的几率会少很多，有心率带可以用心率带测量控制，没有的话，从3迈15分pace开始，即4MPH的速度跑45分钟就可以（pace指跑1迈所用的时间，跑步机上标注的时速miles per hour严格说不是pace。例如PACE10,是指跑1迈用10分钟，或者说是6MPH的时速)，如果感觉还可以，每周赠加5%周里程数或时间，不要同时增加，要累计。如果增加10%就很激进了，搞不好身体容易疲劳，也就容易受伤。如果觉得累，就减一点里程数，身体反应这个晴雨表不能忽视，不要硬撑，千万不要偶尔感觉好就一口气跑很多，然后第2天第3天累得跑不动。

刚开始跑步，不要心急，不要追求速度，不要勉强里程，只要坚持每天低心率定量慢跑（坚持30分以上，减肥的话最好能坚持45分钟以上），计划完成不拉就是胜利。

我博客里几处都强调过心率MAF，低心率慢跑的好处很多：

1. 新手上路，心脏负担不超标，呼吸顺畅，体力不透支，这样入门不觉得过于艰难，容易坚持。如果开始就魔鬼训练，身体会马上超负荷，有心想每天坚持跑，身体却受不了，然后就会有挫败感，想退缩，同时又觉得自己意志薄弱、体力薄弱，一系列的负反馈了，最后不了了之。如果慢慢来，每天比较轻松地跑跑，会更有成就感，不时还跑个超计划的，家人朋友吃惊羡慕鼓励，更容易坚持。
2. 新人最容易犯的错误，是上速、上量太快。慢跑，在入门时期，可以体会纠正呼吸和跑步姿势，正确的跑姿是提高成绩尤其是防止受伤的关键。对减肥的新人，慢跑更是必须的，体重大而关节和肌腱又比较弱，只要慢跑才不容易伤及腿脚。受伤留下心理恐惧还算好的，如果受伤趴窝，不能尽快恢复，跑步前功尽弃。
3. 按MAF心率跑，特别对于心肺功能不好的新人来说是很好的保守训练。在提高心肺、腿部力量、筋骨强度的同时，随着有氧运动能力的提升，同样MAF心率下的速度自然而然就快了。对于减肥跑，确保心率在有氧区间里，才能在有限的训练时间下最大幅度提升有氧运动能力和燃烧脂肪，MAF下消耗的体内积存脂肪的%比较高，心率过快消耗新增carb的%相对高，所以慢跑对胖子减脂比猛奔更有效果。（据说，经常高心率运动，皮肤容易衰老风干，呵呵……每段都提到减肥，要减肥的可以看另一片《如何跑步最减肥》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