I've been actively working out for about a month now and I'm wondering if I'm doing the right things. I'm jogging four miles on an indoor track every other day and in between I'm lifting weights (upper body) after warming up doing two miles on a treadmill. My goal is to lose about 20 lbs and to eventually run in a half-marathon.

My questions revolve around my heart rate and what my goal should be for weight loss and building endurance. According to everything I've seen my maximum heart rate should be around 164 (220 - 56, my age). Is there a target range I need to try and stay at during my workouts? Currently, when I'm running it takes about 5-10 minutes for my heart rate to get in the 150-160 range and it stays there for the duration at times peaking at 170 or so. Is this dangerous? I not only don't feel bad, I feel good when I'm jogging. I've seen charts that show my best heart rate for cardio/endurance training is in the 116-132 range. I usually hit this during my warmup.

My final question is regarding shoes. What are your recommendations on the type/brand of running/jogging shoes.

I know there are some distance runners and coaches on the OC so are there any tips or advice you can offer to help me get maximum results from my workouts.

Diet is very important.

hilliardfan;1388456 wrote:My questions revolve around my heart rate and what my goal should be for weight loss and building endurance. According to everything I've seen my maximum heart rate should be around 164 (220 - 56, my age). Is there a target range I need to try and stay at during my workouts? Currently, when I'm running it takes about 5-10 minutes for my heart rate to get in the 150-160 range and it stays there for the duration at times peaking at 170 or so. Is this dangerous? I not only don't feel bad, I feel good when I'm jogging. I've seen charts that show my best heart rate for cardio/endurance training is in the 116-132 range. I usually hit this during my warmup.

When I was in shape, my heart rate was routinely in the 190's when I ran. As long as you feel ok, I wouldn't be afraid to push it.

hilliardfan;1388456 wrote:I've been actively working out for about a month now and I'm wondering if I'm doing the right things. I'm jogging four miles on an indoor track every other day and in between I'm lifting weights (upper body) after warming up doing two miles on a treadmill. My goal is to lose about 20 lbs and to eventually run in a half-marathon.

My questions revolve around my heart rate and what my goal should be for weight loss and building endurance. According to everything I've seen my maximum heart rate should be around 164 (220 - 56, my age). Is there a target range I need to try and stay at during my workouts? Currently, when I'm running it takes about 5-10 minutes for my heart rate to get in the 150-160 range and it stays there for the duration at times peaking at 170 or so. Is this dangerous? I not only don't feel bad, I feel good when I'm jogging. I've seen charts that show my best heart rate for cardio/endurance training is in the 116-132 range. I usually hit this during my warmup.

My final question is regarding shoes. What are your recommendations on the type/brand of running/jogging shoes.

I know there are some distance runners and coaches on the OC so are there any tips or advice you can offer to help me get maximum results from my workouts.

Who cares? Next year it will be the same ****. 4-12 after three years chud will be fired along with banner and Lombardi then we will switch back to the 4-3.

like_that;1388466 wrote:Who cares? Next year it will be the same ****. 4-12 after three years chud will be fired along with banner and Lombardi then we will switch back to the 4-3.

That's enlightening.

hilliardfan;1388456 wrote:I've been actively working out for about a month now and I'm wondering if I'm doing the right things. I'm jogging four miles on an indoor track every other day and in between I'm lifting weights (upper body) after warming up doing two miles on a treadmill. My goal is to lose about 20 lbs and to eventually run in a half-marathon.

My questions revolve around my heart rate and what my goal should be for weight loss and building endurance. According to everything I've seen my maximum heart rate should be around 164 (220 - 56, my age). Is there a target range I need to try and stay at during my workouts? Currently, when I'm running it takes about 5-10 minutes for my heart rate to get in the 150-160 range and it stays there for the duration at times peaking at 170 or so. Is this dangerous? I not only don't feel bad, I feel good when I'm jogging. I've seen charts that show my best heart rate for cardio/endurance training is in the 116-132 range. I usually hit this during my warmup.

My final question is regarding shoes. What are your recommendations on the type/brand of running/jogging shoes.

I know there are some distance runners and coaches on the OC so are there any tips or advice you can offer to help me get maximum results from my workouts.

Why are you only working out your upper body? Some people on here can leg press a ton.

I think your target heart rate is 80% of that. Above that number, it becomes anaerobic exercise (and not quite sure what that means, except it's not as good for weight loss).

Target heart rate zones for fat burning are 65-85% of your Max predicted heart rate. You need to have your heart rate stay in this zone for 20 minutes to burn fat. As far as going above 164 bpm, the calculation is just a prediction and not saying the Max # of beats per minute your heart can beat. As your conditioning improves, your heart rate should decrease with the same load of exercise. Your heart will be more efficient in pumping a larger volume of blood. This is why athletes have low resting heart rates. Cardiac output = heart rate x stroke volume. Stroke volume increase with conditioning so heart rate decreases for same cardiac output.
As for running shoes. I prefer asics as they have a good heel counter and cushioning where my feet need it.

hilliardfan;1388456 wrote:What are your recommendations on the type/brand of running/jogging shoes.

Asics.

Commander of Awesome;1388532 wrote:Why are you only working out your upper body? Some people on here can leg press a ton.

yea literally, a ton

like_that;1388466 wrote:Who cares? Next year it will be the same ****. 4-12 after three years chud will be fired along with banner and Lombardi then we will switch back to the 4-3.

lol'd. tried to rep but am not allowed

I recommend forgetting about monitoring your heart rate. If going to judge your training off of HR, only use your resting HR when you first wake up in the AM. Lets say you wake up normally and your resting heart rate is 40 (just picking a random number) and one morning you wake up and it's higher, like 48 or maybe even 50+. Your body is telling you it needs more rest or maybe you are getting sick. You may notice RHR elevated before getting a cold/flu.

Granted elite runners should (can) monitor their HR's and do workouts off of certain numbers but a novice just getting in shape and trying to lose a few pounds it's overkill. More important is just going off of feel.

I suggest focusing on total time ran. Work up to two hour long runs done at conversational pace. Conversation pace is able to talk or carry a conversation while running.
Every other day is perfect starting off. Down the road adding another run or two a week would be a benefit. A day off or two a week isn't necessarily bad.

Listen to your body! Feel good, maybe you pick up the pace a little on a down hill. Let the legs turn over.
imo- if you want to get faster down the road, you must train faster than your race pace. Big fan of Fartlek training. Fartlek- aka "speed play" is changing pace on your runs. Start off first 10 minutes slow and easy to warm up. For 30 seconds throw in a surge and let the HR get elevated. After 30 seconds go back to conversation pace. Repeat.

Three key runs a week- Fartlek, long run and an up-tempo. Along with those three a few easy runs at conversation pace each week.


Running shoes- go to a legit running shoe store and get fitted. For example- Front Runner on Lane Ave in C-bus will have you walk around in your socks and they'll "watch" for any pronation issues.
I wear the Asics 2170 which is a basic shoe with some stability.

Never ever ever ever run on sidewalks. Asphalt is 10% softer than cement. Try to run on side of roads where only gravel/dirt or best is on grass.

To add- if the numbers of monitoring your HR and basing your training off those figures is what's giving you motivation than stick with it!

All I'm saying is monitoring ones HR is overkill for most peoples training. I do agree theirs benefits in basing ones training off of percentages of the max HR but those runners usually have sponsors and win prize money....

No boinking while in training :laugh:

said_aouita;1388926 wrote:I recommend forgetting about monitoring your heart rate. If going to judge your training off of HR, only use your resting HR when you first wake up in the AM. Lets say you wake up normally and your resting heart rate is 40 (just picking a random number) and one morning you wake up and it's higher, like 48 or maybe even 50+. Your body is telling you it needs more rest or maybe you are getting sick. You may notice RHR elevated before getting a cold/flu.

Granted elite runners should (can) monitor their HR's and do workouts off of certain numbers but a novice just getting in shape and trying to lose a few pounds it's overkill. More important is just going off of feel.

I suggest focusing on total time ran. Work up to two hour long runs done at conversational pace. Conversation pace is able to talk or carry a conversation while running.
Every other day is perfect starting off. Down the road adding another run or two a week would be a benefit. A day off or two a week isn't necessarily bad.

Listen to your body! Feel good, maybe you pick up the pace a little on a down hill. Let the legs turn over.
imo- if you want to get faster down the road, you must train faster than your race pace. Big fan of Fartlek training. Fartlek- aka "speed play" is changing pace on your runs. Start off first 10 minutes slow and easy to warm up. For 30 seconds throw in a surge and let the HR get elevated. After 30 seconds go back to conversation pace. Repeat.

Three key runs a week- Fartlek, long run and an up-tempo. Along with those three a few easy runs at conversation pace each week.


Running shoes- go to a legit running shoe store and get fitted. For example- Front Runner on Lane Ave in C-bus will have you walk around in your socks and they'll "watch" for any pronation issues.
I wear the Asics 2170 which is a basic shoe with some stability.

Never ever ever ever run on sidewalks. Asphalt is 10% softer than cement. Try to run on side of roads where only gravel/dirt or best is on grass.

+1 for these comments!

Running store is very important and dont really listen to what others say about shoes becuase your feet and running are unique to you. When I got my first few running shoes I had a list of the kinds I heard great stuff about, and hated them all. For instance the asics 2170...great shoe..for some. Personally I didnt like it but that is why ether are SO many diff styles taht only a true running store can figure out for ya.

Agree on scrapping the whole HR thing, at least to start out. You can get to level later on where you may want to but right now I think the only reason to monitor it is to make sure you are not over doing it. For instance.....170 HR would be very hight..after some ball busting sprints in the intense heat.
http://www.runnersweb.com/running/hr_calculator_new.html If you want to dabble in the HR stuff.


Good luck on a HM training. Did a couple......USAF, Indy and started training for the Capital one in May. They are an absolute BLAST to run. Look up some training schedules for them. Pesonally I only loosely follow it, but i DO hold true to teh long run for the week.

One suggestion thos is to add in HIit training. Sprints/speed work. This boosts your HR, gets you faster, increases lung capacity, gets you a great workout in a shorter time, some studies say it helps burn for longer time, and it breaks up the monotony of just always running for distance.

I'm curious about research I've read that you burn a higher fat % if you say in the 60-70% MHR range. I'm normally @ 90% now that I think about it, and they say the burn in anaerobic drops to 15% fat (vs. 85% in that 60-70% MHR range). Granted I'm not in very good shape, but heart rate of 130 wouldn't even get me sweating - but I wonder if 40 minutes at that would't give me better results as far as losing fat.

Just saying when you start out you're probably going to be in the anaerobic range, especially if it's running (vs. an eliptical or even treadmill). If fat loss is the goal you may want a more moderate pace.

WHen you are starting out it is pretty darned easy to lose weight even if you just eat moderately healthy. Its when you start getting into better shape and plateau a little bit that you would want to look into more of the details. One of the big keys is going to be the diet, no doubt about it. I found out if you try to eat very healthy AND train from the onset is very difficult to stay on track. If yo ustart to train, and just eat better and less and THEN ease inot eating very healthy it is easier to make the transition.

Varying the workouts is huge too. Longer runs at a slower pace, shorter faster ones. Your bodies are amazing machines and they adapt pretty quickly so you need to shock it and switch things up to keep the best results.

gut;1389075 wrote:I'm curious about research I've read that you burn a higher fat % if you say in the 60-70% MHR range. I'm normally @ 90% now that I think about it, and they say the burn in anaerobic drops to 15% fat (vs. 85% in that 60-70% MHR range). Granted I'm not in very good shape, but heart rate of 130 wouldn't even get me sweating - but I wonder if 40 minutes at that would't give me better results as far as losing fat.

Just saying when you start out you're probably going to be in the anaerobic range, especially if it's running (vs. an eliptical or even treadmill). If fat loss is the goal you may want a more moderate pace.

imo- The total time exercising is more valuable for a novice than focusing on intensity %'s. I wonder if those studies also consider ones metabolism.
The fat loss will come along with gradually upping your miles. More miles you run= faster your metabolism comes.

Sticking with the "conversation pace" type of running very difficult to be anaerobic.
You should get your HR elevated in speed work/fartlek training with out going anaerobic.
Matter of fact, since talking about a training for a half marathon, ignore all these silly comments about anaerobic and percentages of HR for training. lol

Like mentioned in my original post- monitor* your Resting Heart Rate, at least a few times a week. .
As the months go by you'll notice how your RHR becomes lower.
*As soon as you wake up, check your heart rate. Have your Ironman watch on the bed stand. Wake up (don't even roll out of bed- important) and check RHR.


Start a log book. Keep track of miles or total time ran. Also note how ya felt after the workout. Track RHR in the log book.

ccrunner609;1389366 wrote:no...not correct

Correct, you have to nut 3 times that.

ccrunner609;1389371 wrote:So far some pretty good advice. Some posters numbers are a little off when posting about % of max heart rate.

When running aerobically (60-75%) of max heart rate your body is burning fats for energy......as you creep up to 85% of max which is your lactate threshold you start to change metabolic energy production.

What does that mean and what impact does it have on weight loss or endurance building?

hilliardfan;1389811 wrote:What does that mean and what impact does it have on weight loss or endurance building?

I don't understand it that well, but anaerobic exercise (85%+ of MHR) gets the energy from mostly carbs as opposed to fat (15%), whereas more moderate activity will burn more fat for energy (up to 85%).

But where it gets complicated is the key to weight loss is really a calorie deficit. If you weren't running a calorie deficit, then the unneeded energy demand is going to result in replacement of those fat stores. Now the reason it's tougher for people (especially those who have been training have more muscle mass) to lose weight without losing muscle is a calorie deficit usually results in the body also burning muscle (in addition to fat) to find the energy to replace the calorie deficit.

Then what happens is, if you're trying to lose say 1-2 lbs/wk, higher intensity activity quickly burns thru your carbs and glycogen stores and then will burn more muscle. Now I'm admittedly just learning this stuff, but it seems to me if you are running large calorie deficits you should try to avoid too much anaerobic exercise to minimize loss of muscle. Obviously strength gains and cardio benefits come from hitting those anaerobic levels, but if you are already doing heavy/intense weight training then your carb and glycogen stores are gone so you want to stay in that fat burn zone on cardio.

My thinking is you are running a calorie deficit, so your body will burn fat and muscle to compensate. If you stay in that 60% HR range, then you'll burn a much higher % of fat to muscle, whereas much more intense activity goes after a higher % of existing muscle (much less trying to hold or make gains).