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Originally Posted by radioguy
i need to remember to stretch. i do a little, very little, before running but none after. what's the point to using a heart rate monitor?
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considering the speeds you're running, stretching is much much more important after you run than before. and make sure you get a good cool down in!
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Originally Posted by Seige
From what i've heard, you shouldn't be aiming to run distances. If you really want to improve, you should be aiming to increase time. Maintain a pace that is comfortable, yet challenging, and aim to constantly increase your time.
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i would actually suggest the opposite. sorta. it's best to increase both speed and distance. you don't want to be running a full hour every day. marathon runners don't really run that much. when running for health, you want to be aiming for your target heart rate range and run in it for 30-60 minutes. as you run more, you'll have to run faster in order to get in that range as your heart and cardiovascular system become more efficient.
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Originally Posted by typette
As for the heart rate monitor, it gives you an idea of if you're pushing yourself too hard. Ideally you should exercise at 60-75% of your maximum heart rate.
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these days, they actually recommend determining your target heart rate range based on the kervonian heart rate reserve. 'they' would be the american college of sports medicine, they set the standards for exercise prescription in the medical setting. sports trainers, cardiac rehab people, etc, use their standards for prescribing exercise to their patients. the % of your HRR that you want to work at is usually based on current conditioning levels. do a google for the kervonian heart rate reserve. they'll be able to explain that better than my lazy butt.