When I first embarked on my running journey, I was convinced that the key to success was to consistently push myself to run at maximum effort every single day. I eagerly anticipated swift improvements in my performance, thinking that this intensity would lead me to greater speed and endurance. However, over time, I came to realise that this approach was not as effective as I had hoped. Instead of achieving my goals, I found myself increasingly stressed and fatigued, which inevitably made each training session feel like a chore rather than an enjoyable part of my day.
This challenging experience prompted me to dive deeper into understanding my body’s cues and capabilities. I began to listen more closely to how I felt both during and after my runs. It was during this reflective phase that I had the opportunity to work with Chris Armstrong from Run2PB, a coach whose insights transformed my perspective on training. Through our sessions, I discovered the invaluable benefits of incorporating slower, more deliberate runs into my routine. Chis emphasised the importance of recovery, allowing my body the time it needed to adapt and grow stronger.
Additionally, we established a steady training plan, one that included a mix of paces and distances throughout the week. This balanced approach not only alleviated the pressure I had placed on myself but also made running feel more manageable and enjoyable. As a result, I found a renewed sense of enthusiasm and confidence in my abilities. Now, each run is not just a test of stamina but an opportunity for growth and self-discovery. This journey has been transformative, shaping not only my running performance but also my overall mindset towards training!
To evaluate my runs on a scale from one to ten, where ten signifies the pinnacle of physical exertion, I strive to maintain my effort level between five and six. This range corresponds to what I refer to as a “conversation pace,” which I have found to be an effective and practical method for gauging my physical exertion. A simple way to test this is by attempting to speak a complete sentence or even sing a few lines of a song while I run.
Maintaining this conversational pace not only allows me to run at slower speeds while minimising fatigue, but it also necessitates a period of adjustment, or acclimatisation. At first, I found this concept difficult to embrace, as my motivation often pushed me to run faster and harder. I mistakenly equated speed with the quality of my training, making it challenging to accept that running at a more moderate pace was, in fact, a form of effective training rather than a sign of weakness.
Over time, however, I’ve come to appreciate the benefits of this approach. By running at a sustained, manageable pace, I’ve significantly strengthened my muscles and joints, which has greatly enhanced my overall stability and endurance. This shift in mindset has transformed my running experience, allowing me to enjoy the process more fully and improve my long-term performance in a sustainable way.
Reflecting on my marathon training journey, I committed six intense months to prepare for the race, eagerly working towards my goal. However, I encountered a frustrating limitation: I struggled to run further than 22 kilometres, which began to weigh on my motivation. This challenge stemmed from my tendency to train at a consistently high heart rate, pushing my body to its limits but ultimately hindering my endurance.
Realising that my method needed to change, I made a conscious decision to adopt a slower, more sustainable running pace. This strategic shift allowed my body to adapt and gradually improve my endurance. As I slowed down, injuries became less frequent, and I could finally concentrate on building my speed without the constant setbacks.
Over time, this approach transformed my perspective on distance running. Half-marathons, which once felt daunting, became manageable distances that I could tackle confidently. Meanwhile, the full marathon, which had loomed over me as an intimidating challenge, shifted into an achievable goal, one that now feels within my reach with the progress I’ve made. My training, once a source of frustration, had turned into a rewarding experience, fostering both physical endurance and mental resilience.
To accurately monitor my heart rate during training sessions, I rely on the Garmin Fenix 6X watch, known for its advanced wrist-based heart rate sensor that delivers consistent and reliable readings. This watch not only tracks my heart rate but also offers features such as VO2 max estimation, training load, and recovery insights, making it a comprehensive tool for serious athletes.
For those who require even more precise heart rate data, I highly recommend the HRM-RUN heart rate monitor. This chest strap is compatible with most Garmin devices and provides highly accurate heart rate measurements, along with additional metrics like cadence, vertical oscillation, and ground contact time. These insights are invaluable for optimising training and improving running efficiency.
It’s important to note that Garmin isn’t the only player in the market. Brands such as Suunto offer robust multisport watches with excellent navigation capabilities, while Polar provides heart rate monitors that are particularly well-regarded for their accuracy and ease of use. The Apple Watch is another solid alternative, appealing to those who want a smartwatch experience combined with fitness tracking capabilities. Each brand has its unique features, so personal preference, specific fitness goals, and thorough research will be key in making the right choice.
While running by feel can certainly enhance the experience and foster better body awareness, having the real-time data from a power meter, such as the STRYD, takes performance analysis to the next level. Unlike heart rate monitors that primarily reflect past activity, power meters offer immediate and actionable insights into my current power output, measured in watts. This allows me to adjust my pace and effort level in real time, enabling me to optimise my performance based on how my body is responding and the conditions I face during my runs. This data-driven approach empowers me to make informed pacing decisions, enhancing both performance and endurance.
The positive impacts of running on physical fitness, as highlighted by experts Hans & Ron, are substantial and multi-faceted:
Enhances Oxygen Capacity of the Heart-Lung System: Engaging in regular running significantly boosts the efficiency of the cardiovascular system, which includes the heart, lungs, and blood vessels. This increase in efficiency enables the body to effectively transport and utilise oxygen during physical activities. As a result, runners often experience improved endurance and stamina, allowing them to perform daily tasks with greater ease. The physiological adaptations that occur with consistent running include an increase in capillary density within the muscles, enhanced lung capacity, and strengthened cardiac output. Consequently, not only does this improve performance in sports, but it also fosters better overall health and vitality in everyday life.
Reduces resting heart rate: A lower resting heart rate is a critical indicator of cardiovascular fitness and overall heart health. Engaging in consistent running, whether it’s through long-distance training or interval sessions, encourages the heart to adapt and become more efficient. As a result, the heart muscle strengthens, allowing it to pump a larger volume of blood with each contraction. This efficiency means that fewer beats per minute are needed to sustain adequate blood flow throughout the body at rest. Typically, a well-conditioned heart may have a resting heart rate ranging between 60 to 70 beats per minute, which is significantly lower than the average resting heart rate of 72 to 85 beats in sedentary individuals. This reduction is not only a sign of improved fitness but also corresponds with a lower risk of cardiovascular diseases, enhancing overall health and longevity.
Strengthens the heart: Running acts as a dynamic workout for the heart muscle, stimulating hypertrophy, which is the natural increase in muscle size and strength. Over time, this enhanced muscle mass enables the heart to pump blood more efficiently, boosting its overall functional capacity. As the heart becomes stronger, it can deliver oxygen-rich blood throughout the body with greater effectiveness, significantly improving cardiovascular health. Regular running not only enhances heart performance but also plays a crucial role in lowering blood pressure, improving cholesterol levels, and reducing the risk of developing heart disease. Engaging in consistent running can lead to long-term health benefits, including increased endurance, a lower resting heart rate, and a decreased likelihood of heart-related ailments, thus promoting a healthier lifestyle overall.
Increases Flexibility of Blood Vessels: Engaging in regular running significantly promotes the elasticity and flexibility of blood vessels, particularly arteries and veins. This enhanced elasticity allows these vessels to constrict and dilate more efficiently in response to varying levels of physical activity and changing blood flow demands. As a result, improved vascular flexibility leads to enhanced overall circulation, which is crucial for delivering oxygen and essential nutrients throughout the body, especially to vital organs and muscles. Furthermore, this increased blood flow helps lower the risk of hypertension (high blood pressure) by reducing the workload on the heart and allowing for better regulation of blood pressure levels. Consequently, individuals who incorporate running into their fitness routine may experience not only improved cardiovascular health but also an overall enhancement in their physical performance and well-being.
Fortifies the lungs: Participating in running activities significantly enhances lung capacity by engaging and strengthening respiratory muscles, such as the diaphragm and intercostal muscles. This improvement in muscle strength leads to a more efficient gas exchange process in the alveoli, where oxygen enters the bloodstream and carbon dioxide is expelled. As a result, runners develop a greater tidal volume—the amount of air breathed in and out with each cycle—allowing them to sustain prolonged physical activity without experiencing breathlessness. Additionally, regular running can increase air flow rates and improve overall cardiovascular health, further enhancing endurance and performance during aerobic exercises.
Enhances Key Muscle Groups: The repetitive motion of running significantly engages major muscle groups in the legs, specifically targeting the quadriceps, which are crucial for knee extension; the hamstrings, which play a vital role in knee flexion and stabilisation; and the calves, which facilitate propulsion and balance. Additionally, the lower back and core muscles, including the abdominals and obliques, are activated to maintain proper posture and stability during the run. This comprehensive engagement not only improves overall athletic performance but also contributes to enhanced coordination, injury prevention, and better postural alignment, ultimately promoting a more efficient running technique.
Enhances bone density: Engaging in weight-bearing activities, such as running, plays a vital role in stimulating bone remodeling processes. These activities exert mechanical stress on the bones, prompting osteoblasts (the cells responsible for bone formation) to enhance mineral deposition and increase bone density. This increase in bone mass is essential for reducing the risk of fractures and conditions like osteoporosis, especially as individuals age. Research indicates that regular participation in such impact activities can lead to significant improvements in bone health, making it an important aspect of a well-rounded fitness routine for maintaining strong and resilient bones throughout life.
Keeps joints agile and flexible: Running plays a significant role in promoting joint health by maintaining the proper circulation of synovial fluid, which acts as a lubricant for joints. This fluid helps to reduce friction between cartilage surfaces during movement, ensuring that joints remain flexible and mobile. Moreover, regular running encourages the production of cartilage, providing additional cushioning and support. By enhancing joint lubrication and minimising wear and tear, running significantly decreases the risk of injuries such as strains and sprains, ultimately contributing to a more resilient and agile musculoskeletal system.
Running enhances the energy production capacity in muscle cells by increasing mitochondrial density—the number of mitochondria within each cell. Mitochondria are often referred to as the “powerhouses” of the cell, as they are responsible for converting nutrients into adenosine triphosphate (ATP), which is the primary energy carrier in the body. As individuals engage in regular running, the adaptation process leads to a greater concentration of these organelles in muscle fibers, particularly in type I (slow-twitch) fibers that are utilised for endurance activities. This increase in mitochondrial density improves the muscles’ ability to oxidise fat and carbohydrates, resulting in more efficient energy utilisation. Consequently, this enhancement enables athletes and fitness enthusiasts to maintain sustained physical performance during prolonged activities, delaying the onset of fatigue and improving overall endurance levels.
Promotes weight loss and a leaner physique: Running is an effective exercise for burning calories, with the potential to expend anywhere from 400 to 1,000 calories per hour, depending on factors like intensity, duration, and individual weight. By creating a caloric deficit—where the calories burned exceed the calories consumed—when paired with a balanced nutrition plan rich in whole foods, lean proteins, and healthy fats, running aids significantly in weight loss. Additionally, incorporating interval training can enhance fat-burning potential even further. This approach not only helps in achieving a leaner physique but also contributes to improvements in body composition, such as reducing body fat percentage and increasing lean muscle mass. Collectively, these benefits support overall health and wellness, lowering the risk of chronic diseases and boosting mental well-being.
Boosts metabolism and enhances bowel movements: Engaging in regular running has a significant impact on elevating the basal metabolic rate (BMR), which is the rate at which your body expends energy at rest. This increase in metabolic activity not only aids in weight management but also enhances overall energy levels throughout the day. Additionally, running stimulates peristalsis—the rhythmic contractions of the muscles in the digestive tract—which helps facilitate the movement of food and waste. This stimulation plays a crucial role in promoting regular bowel movements, thereby preventing constipation and contributing to optimal digestive health. Consistent aerobic exercise, such as running, also encourages the production of digestive enzymes, further supporting effective digestion and nutrient absorption.
Running offers a multitude of benefits that extend beyond being merely an effective form of physical exercise; it stands as a comprehensive approach to sustaining and enhancing overall health and well-being. The cardiovascular advantages, such as improved heart health and increased lung capacity, play a significant role in enhancing endurance and energy levels.
Additionally, running stimulates the release of endorphins, often referred to as “feel-good” hormones, which can lead to reduced stress and anxiety while fostering a more positive mindset. The discipline of regular running also encourages consistency and goal-setting, which can translate into improved mental resilience and self-esteem.
By grasping these principles and implementing effective techniques, such as proper warm-up routines, pacing strategies, and incorporating recovery practices, I’ve significantly transformed my approach to running. This shift has led to notable improvements in my performance, such as enhanced speed and stamina, as well as a deeper connection to my physical and mental well-being. Embracing running as a holistic practice has not only shaped my physique but has also contributed to a balanced and fulfilling lifestyle.
