How is running pace calculated?
Running pace is the running time divided by running distance. You can use your average pace to determine your desired time for a specific distance using our running pace calculator.
Running quiz
"How do you know when you're about to reach your aerobic threshold?"
The aerobic threshold describes the rate of metabolism, where the level of lactate in the blood first starts to rise after the static state. The sensation of reaching the aerobic threshold is when the athlete first notices breathing deeper than normally. The heart rate on the aerobic threshold is on average around 70% of the maximum heart rate.
Why does running power complement heart rate well in running?
Power responds to intensity changes almost instantly, which makes it an excellent metric for sprints and short intervals.
What is VO2 max?
Maximal oxygen uptake value (VO2max) indicates how much oxygen your body can transport in maximal performance. Typically, it is presented relative to body weight (ml/kg/min).
Why should you include a warm-up, a cool-down and some stretching to your running workout?
In addition to the actual work phase, it’s good to include a warm-up, a cool-down and some stretching to your workout—whatever your sport is. They maximise the benefits of the workout and prevent injuries.
Why should you monitor your resting heart rate?
Resting heart rate (HR rest) stands for the lowest heart rate when awake and at rest. Resting heart rate is an excellent way to measure the development of your aerobic fitness. When your resting heart rate decreases, as a result of training in the long run, it is safe to assume that your aerobic fitness has improved. The important thing about resting heart rate is to monitor how your own HR rest develops. You should not compare it with someone else.
What is running cadence?
Running cadence is calculated by counting the number of steps you take per minute, and dividing it by two. For example, if your take 180 steps per minute counting both feet, your cadence is 90. Cadence is an important tool for assessing your running efficiency and something you can improve easily, by making simple changes to your running technique.
Why should you include low-intensity training sessions, such as walking, into your routine?
Training at very low heart rate zones (50 to 60 percent of your maximum heart rate) will boost your recovery and get you ready to train in the higher heart rate zones. To train at this intensity, pick sports during which you can easily control your heart rate, such as walking or cycling.
How does sleep affect your running performance?
Sleeping well perfects your recovery from running. The optimal amount of sleep for you is the one that leaves you feeling alert and full of energy to perform at your best at work, when training and in your daily life activities.
What are the benefits of HIIT (high intensity interval training) compared to regular endurance training?
HIIT training may bring similar benefits as endurance training but quicker. Compared to traditional endurance training with similar length sessions, HIIT workouts burn more calories, especially after the workout. HIIT workouts are also often more strenuous than steady state endurance workouts.