About the author:

Howard J. Luks, MD

Howard J. Luks, MD

A Board Certified Orthopedic Surgeon in Hawthorne, NY. Dr. Howard Luks specializes in the treatment of the shoulder, knee, elbow, and ankle. He has a very "social" patient centric approach and believes that the more you understand about your issue, the more informed your decisions will be. Ultimately your treatments and his recommendations will be based on proper communications, proper understanding, and shared decision-making principles – all geared to improve your quality of life.

2 comments on “Running. Back to Basics. Base Building. 

  • I’ve heard different things about either zone 2 or zone 3 when discussing aerobic training. Ive always assumed zone 2 was considered easy or even warm up while zone 3 was aerobic. I know these zones differ from person to person but, I’ve recorded heart rates higher than 200 on half marathon runs. Can I assume being that I’m 32 and former D1 athlete, my aerobic state is around 150-165? My Garmin says these rates put me into threshold. However, running at 140 BPM I can barely shuffle my feet. I literally have to jog and walk. Any suggestions would be greatly appreciated. Thanks

    • Zone 2 is aerobic … And in professional cyclists, etc it is the zone where your lactate is measured and it does not rise above baseline. It is a ride/run on Type 1 muscle fibers that use fat/fatty acids as fuel. In zone 3 you start to use glycolysis in type 2 muscle fibers. That will raise your lactate. In highly trained athletes, much of that lactate can shunt back to the Type 1 muscle fibers to be used as fuel… but once the capacity of type 1 fibers is exhausted then lactate will rise even further and now you are zone 4 and beyond.
      Different trainers might use different definitions of HR zones… there is a difference between HR zones and training zones.
      Back to you :-) There is a saying… train slow to run fast. Even the world’s best runners train on long slow, low HR runs. They actually do very little speed work. Most beginner, intermediate runners run too fast, too often. Base building can take 8-12 months in some folks. But it is worth the effort. Simply fun where you are at less around 70% of your max HR or lower. If your rate rises above that you walk until you recover. Same with hills. Eventually, you will run at a faster pace, and a lower HR. Your new goal for PRs is to try and fun a faster pace with a lower HR.
      You can mix in some speed work on long slow runs… nothing wrong with that… either sprints or threshold miles.
      The best trained athletes can run/ride with the lowest heart rates.
      Hope that helps

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