Comments on: Running Physiology: A Cascade of Changes http://completerunning.com/archives/2006/08/20/running-physiology-a-cascade-of-changes/ Runner's Information & Advice Mon, 21 May 2012 20:01:26 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: Turn Down That Stereo! : Complete Running Networkhttp://completerunning.com/archives/2006/08/20/running-physiology-a-cascade-of-changes/comment-page-1/#comment-15774 Turn Down That Stereo! : Complete Running Network Tue, 08 Jan 2008 06:37:31 +0000 http://completerunning.com/archives/2006/08/20/running-physiology-a-cascade-of-changes/#comment-15774 [...] When I taught running clinics I would use this analogy when someone would ask “why does it take me 15 to 30 minutes before I feel comfortable when I run?” I would tell her that her speed (volume) is too high at the beginning of her run and thus her body is not physically or mentally prepared for it. It is best to begin your run at a nice comfortable slow pace (turn down the radio). As you get used to the pavement, increase your speed (volume) gradually. Then after an adequate period of running in which you are nicely warmed up (your body will know), you can “get the lead out” with relatively little discomfort when your favorite straight-away or hill presents itself. —————- Looking for the physiological explanation? Read “Running Physiology: A Cascade of Changes.” [...] [...] When I taught running clinics I would use this analogy when someone would ask “why does it take me 15 to 30 minutes before I feel comfortable when I run?” I would tell her that her speed (volume) is too high at the beginning of her run and thus her body is not physically or mentally prepared for it. It is best to begin your run at a nice comfortable slow pace (turn down the radio). As you get used to the pavement, increase your speed (volume) gradually. Then after an adequate period of running in which you are nicely warmed up (your body will know), you can “get the lead out” with relatively little discomfort when your favorite straight-away or hill presents itself. —————- Looking for the physiological explanation? Read “Running Physiology: A Cascade of Changes.” [...]

]]> By: Dr. Lee Miller D.C.http://completerunning.com/archives/2006/08/20/running-physiology-a-cascade-of-changes/comment-page-1/#comment-2539 Dr. Lee Miller D.C. Mon, 21 Aug 2006 20:21:43 +0000 http://completerunning.com/archives/2006/08/20/running-physiology-a-cascade-of-changes/#comment-2539 This response is to Aaron E's question. What you have happening may be completely normal for you. There is a tremendous amount of variation from person to person regarding heart rate and warm-up time. This is why using the old 220 minus age formula to determine max heart rate is unreliable for some people. If in doubt, I recommend a VO2 max test that can determine what your heart rate should be during a training run. If you are concerned about a possible heart abnormality, your physician can do a number of tests to rule this in or out. Most likely, if this is a comfortable heart rate for you to train at regardless of warm up, it is just the way your body responds to exercise. This response is to Aaron E’s question.

What you have happening may be completely normal for you. There is a tremendous amount of variation from person to person regarding heart rate and warm-up time. This is why using the old 220 minus age formula to determine max heart rate is unreliable for some people.

If in doubt, I recommend a VO2 max test that can determine what your heart rate should be during a training run.

If you are concerned about a possible heart abnormality, your physician can do a number of tests to rule this in or out.

Most likely, if this is a comfortable heart rate for you to train at regardless of warm up, it is just the way your body responds to exercise.

]]> By: Aaron Engelsrudhttp://completerunning.com/archives/2006/08/20/running-physiology-a-cascade-of-changes/comment-page-1/#comment-2526 Aaron Engelsrud Mon, 21 Aug 2006 13:11:45 +0000 http://completerunning.com/archives/2006/08/20/running-physiology-a-cascade-of-changes/#comment-2526 I don't typically do much of a warm up - it's not that I don't realize the importance of warming up, rather it's a time constraint issue. I don't always have the time to devote to a warm-up, I run at lunch or early in the morning, and I need to squeeze things in. The warm-up is the first to go. I have found that my body reacts OK to this lack of warm up (not to say I couldn't do better with a solid warm-up). I seem to have a heart rate set point that I hit within the first minute of running (right now this is around 145 - 155 bmp) and it is typcially very close to what my average HR ends up being at the end of the run. I can be standing at the end of my driveway pre run and my HR is at 55 bpm and by the end of the block I'm at 145. So, I guess what I'm saying is my 'ramp-up' period is very short. Is this good, bad, or otherwise? Is this a conditioning issue? Should I be concerned about this sudden jump? (Just FYI, this happens reguardless of how slowly I start out) Nice article and thanks for the info! Aaron I don’t typically do much of a warm up – it’s not that I don’t realize the importance of warming up, rather it’s a time constraint issue. I don’t always have the time to devote to a warm-up, I run at lunch or early in the morning, and I need to squeeze things in. The warm-up is the first to go.

I have found that my body reacts OK to this lack of warm up (not to say I couldn’t do better with a solid warm-up). I seem to have a heart rate set point that I hit within the first minute of running (right now this is around 145 – 155 bmp) and it is typcially very close to what my average HR ends up being at the end of the run. I can be standing at the end of my driveway pre run and my HR is at 55 bpm and by the end of the block I’m at 145. So, I guess what I’m saying is my ‘ramp-up’ period is very short.

Is this good, bad, or otherwise? Is this a conditioning issue? Should I be concerned about this sudden jump? (Just FYI, this happens reguardless of how slowly I start out)

Nice article and thanks for the info!

Aaron

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