Giving an appropriate answer to the question of how fast to run depends to some degree on the fitness goals of the person asking the question. Is the person just beginning a cardiovascular exercise regimen? Is the goal a desire to fine tune for an upcoming road race? But for those who take up a running program with the aim of improving general overall fitness, there are two interrelated terms common to running, pace and intensity that can help answer the question of how fast to run. Defining Pace Pace is simply how fast a person is running. Runners usually talk about pace as it relates to distance. For example, a person completing a mile every eight minutes is said to be running at an eight-minute pace. Pace is a simple concept when it comes to treadmill running because it can be set on the machine and all the runner need do is keep up with the moving belt to run at a defined pace. It becomes a bit more complex for those who do their running outside on streets and sidewalks. Understanding Training Intensity Training intensity in running is simply how hard the body is working while running at a particular pace. Intensity can be measured in three primary ways; perceived exertion (how hard it feels), by using a heart rate monitor and by the “talk test.” Perceived exertion can range from very light to very hard. Light jogging, for example, produces a perception of light exertion while all out sprinting produces a feeling of hard exertion. Heart rate monitors measure effort in terms of a percentage of maximum heart rate. As a person runs faster and longer the heart rate increases to a point where it can increase no more, which is defined as maximum heart rate. Percentages of maximum heart rate, termed target heart rates can be used by a runner when the maximum heart rate is known to choose a training pace that best meets the person's personal training goals. The “talk test” like perceived exertion is subjective yet can be an accurate means of measuring exercise intensity. While running if a person finds it difficult to verbally answer questions or make brief statements without pausing or gasping for the next breath, the running pace is likely too hard. If on the other hand a person is able to easily carry on a conversation while running, the run pace is likely too easy. Using Heart Rate Training to Determine Run Pace and Intensity Heart rate training is the most effective means of identifying a running pace that produces the right exercise intensity. The first step in using heart rate training to determine the best pace at which to run is calculation of maximum heart rate which varies from person to person. The most accurate method of doing so is by taking a stress test but a reasonably accurate result can be obtained by using one of the various formulas available that predict maximum heart rate. One of the most widely known formulas predicts maximum heart rate by subtracting a person's age from 220. However, Dr. Kenneth Cooper, M.D., president and founder of the Cooper Aerobics Center in Dallas, Texas, considers the formula; 200 minus half a person's age to be a more accurate predictor. The American Heart Association recommends that all healthy adults should get 30 minutes of moderate intensity exercise five days each week. Once a person has calculated his maximum heart rate, the recommendation can be used with heart rate training to determine the speed at which to run to effectively produce increased fitness. Moderate intensity exercise is defined as an activity that raises the heart rate to between 60 and 80 percent of the maximum. Applying these percentages to a person's individual maximum heart rate produces training heart rate goals that determine pace. The simplest method of monitoring heart rate while exercising is by using a heart rate monitor that includes a transmitter that is strapped over the chest and a receiver that is typically worn on the wrist. It is possible however to use heart rate training without a heart rate monitor by manually taking the pulse at the throat or wrist.
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