As a beginner you should only be running aerobically. Your running should not leave you gasping for breath too much. The aim is to "Train, not strain". Being able to talk to a running partner is a good sign that you are running aerobically and not pushing too hard.

Heart-rate can also be used as a guide, either using a heart-rate monitor, such as those made by Polar, or stopping running and using the

Old-fashioned finger on wrist method (count for 10 seconds and multiply by six). Your heart-rate should stay below 70% of max. That is, your target heart-rate is

Resting rate + (.7 * (max rate - resting rate))

Where the resting rate is taken when you are laying down doing nothing, and the maximum rate is estimated by the formula

(220-age=predicted maximum heart rate)

Determining your target heart rate (Target Training Zone)

1. Predicted Maximum heart rate: 220-age e.g. age 55: 220-55=165 beats/minute
2. Multiply predicted heart rate by percentage 60% to 70% for beginners. A 55 year old sedentary man: 165*.60=99; 165*70=116

Running faster can wait until your bones are stronger and you are fitter and eager to run faster in races. At present you should be more interested in running further. Some speedup should happen anyway.

Last updated on May 4, 2007 by David Ardley