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Phormicidae t1_j7kr8wg wrote

Reply to comment by onFilm in George W. Bush morning jog on September 11, 2001 by hungHub

I wish I could get some magical advice. I've been running 5k's regularly for about 10 years. I rarely get under 30 minutes. I'm not embarrassed about stats, just that I never improve.

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grown t1_j7lek8n wrote

Sounds like some cross training might help. Try some interval training. Better yet, biking or a spin class. For someone that does 5ks regularly like you, it's hard to imagine your heart rate is getting all that high in a 30 minute 5k. That's just a consistent, slow jog. Even if you don't do anything else, try keeping a close watch on your heart rate when exercising and work in bursts of increasing it.

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Phormicidae t1_j7lfg0h wrote

I only recently started interval training. I admit I don't even know what heart rate goals I should be looking at. Am I looking to sustain a high heart rate? Or to sustain a lower heart rate with the same activity? Thanks for your advice, btw.

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cheese_stick_mafia t1_j7m0w7x wrote

Note that answers to this question will heavily depend on your medical history. If you've had any heart related issues then going off of pure Max HR percentages will not be advisable. The general goal is you want to sustain a high heart rate temporarily.

With that said, assuming everything is normal with your heart, just try to do intervals that get your heart into 80-90% of your max for a few minutes at a time. A simple one is go to a track and sprint full speed for 1 lap and then walk a lap. Repeat until you hit 3 miles. That'll give you the interval feeling that you want to go for. Search online for other interval formats

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onFilm t1_j7l9djn wrote

Could range from anything from injury, health and age, to diet, lifestyle, generics, environment. Even if you're not increasing your times you might still be increasing your general fitness, diet, lifestyle, etc, by keeping to running.

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