By Jaeli Flanders
Taking the time to analyze your running metrics can be a great way to improve your running efficiency. With all of the data that a fitness device tracker can provide, it can be a chore to dig through it all as well as understand how to apply it.
Heart Rate
Your heart rate is arguably one of the best indicators of running effort. If you understand the way in which your heart responds to different types of runs or workouts, your training will benefit because you can make better decisions about your pace. As there are different zones of heart rates, you can capitalize on workouts that target the correct zone for you. A great way to find your maximum heart rate is described as 220 minus your age. While this is a great formula, it may not apply to everyone as fitness isn't a universal state.
Time and Distance
Some professionals will argue that your time and distance is the most important to measure as a runner. Training yourself to build endurance is one of the best ways to become a better runner and it's by increasing your distance. John Honerkamp, a running coach at New York Road Runners, says a runner should gradually build up endurance by increasing the number of miles or minutes of your longest run every week, but do so by no more than 10 percent. For example, if you run 10 miles one week, push yourself to run 11 miles the next week. By getting an accurate measurement on your tracking device, you can learn to read it and improve your training.
Cadence
Cadence is a metric that measures your steps per minute. This typically isn't something that has to be measured after EVERY workout, but there are certain situations that calls for a closer look. Runners who are getting injured often can turn to their running efficiency to find the problem. Running efficiency is the amount of work you have to do to maintain a speed. This can be affected by your form which inadvertently alters your cadence. A great cadence can be said to be at about 180 steps per minute, as this rate uses the least amount of energy. If a runner checks their cadence every few weeks, injuries can be prevented and efficiency can be increased.
Hi Jaeli!
ReplyDeleteI find your blog post interesting to be because I personally like doing sports that involved running but I do not like running when it is not for a sport. Your topic gave me an understanding of how athletes like Usain Bolt train to compete in the Olympics and to be the best runner. I think you did well on talking about the importance of heart rate, time and distance, as well as cadence. You also did a good job in explaining the risk factor in the cadence section; “if a runner checks their cadence every few weeks, injuries can be prevented, and efficiency can be increased.”
Suggestions for improvement:
• As said before you had good information on what runners should do to prevent injuries and how increase your heart rate and distance would gradually build up endurance. One thing that I would suggest is that, since this is your first blog post, you could talk about how data help runners to get better.
• Another thing that I would suggest is provide a little bit of data. You don’t have to provide a chunk of it but give a little “tease” on the data that you have found about this particular topic.
• Besides talking about heart rate, time and distance, cadence, you could also talk about the other things that runners could do to improve their running efficiency.
The link below is an article on how to be a more efficient runner.
https://running.competitor.com/2014/05/training/5-ways-to-be-a-more-efficient-runner_103321