“The body uses carbs so fast it can’t clear lactic acid fast enough, and the body goes fast, but only for short periods before it needs to slow down to clear the lactic acid,” Lakritz says. It primarily uses carbs for high-intensity running, so energy is needed quickly. The anaerobic system is your heart rate zones 4 and 5 (80–95% of your maximum heart rate). The problem is that when the body uses carbs to create energy, it causes a byproduct called lactic acid to form.” In the lactic threshold system, the body can clear this byproduct as fast as it’s made – think tempo running. “The way the body uses carbs to create energy is much faster. “When training using this system, the body needs energy faster, so it uses carbs,” Lakritz explains. ![]() It is a combination of the aerobic and anaerobic systems and uses a combination of fat and carbohydrates to create energy. The lactic threshold system is your heart rate zones 3 (70–80% of your maximum heart rate). “This is the system you’re using during your easy runs,” Lakritz says. It uses fat to create energy and is a slow system, but it doesn’t create lactic acid, so you can stay there for a long time. The aerobic system is your heart rate zones 1 and 2 (50–70% of your maximum heart rate). “This is a very crude estimation, and your max heart rate will generally go down as you age.” “Your maximum heart rate can be loosely estimated by subtracting your age from 220,” says Lakritz. Polar’s Running Performance Test is also another great way of testing this, as it only requires you to reach 85% of your HR Max for it to calculate your top score.Īlternatively, you can try calculating it yourself. It requires you to do a field test with a heart rate monitor to place your body under the conditions that would cause you to reach your HR Max. It’s when your heart is under maximum stress, usually due to some form of intense physical activity.įinding your exact maximum heart rate can be a little tricky. Your maximum heart rate (HR Max) is the highest number of beats per minute your heart can pump. Maximum Heart Rateīefore beginning to understand the variations that affect your heart rate when running, it’s essential to know your parameters. We chatted with Jason Lakritz, PT, DPT, a physical therapist at Finish Line Physical Therapy in New York City and the founder of Profunctional Running, about your heart rate when running. Understanding what happens to your heart rate and body while you run is essential for knowing how to target your training. The thing is, how do you know what’s normal? Normal for everyone else and normal for you? ![]() If you’re tracking your heart rate when running (which is a great idea), you could wonder if your running heart rate is normal.
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