Dmitrij Koval
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Adaptation Period to Low Heart Rate Training Loads
Question:
What period, in your opinion, is required for physiological adaptation to low heart rate training loads (slow running for building an adequate aerobic base) and whether or not faster sessions, strength exercises, bodyweight moves or gym exercises (physical fitness/ running-specific exercises) should be included during this period? Beginners and/or runners after a break/sickness can be used as an example.
Thank you!
Answer:
Kulkov Oleg
Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”
Good day!
Usually, at first training I ask my trainees to run at a speed they get used to and that they think is comfortable for them. Then, we measure a heart rate. Often, it proves to be that some people from a group can’t run with the heart rate set. In this case a specific algorithm of training according to run/walk technique when transition to walking is used for heart rate reduction and recovery after running interval is suggested for them.
I also ask them to define an approximate length of walking distance during trainings and monitor changes of the length. Time needed to limit walk breaks duration and eliminate them from training is always individual; usually it takes you 2-4 weeks at average. Of course, it can take you much more time but it is less often than period mentioned above.
Strength trainings of moderate intensity and average duration have good influence on body and improve a recovery process after cardio. In case of strength training bodyweight moves and local abs, leg and back exercises are preferable. You’d better not include faster sessions during this period in order to reduce the risk of injury can be caused by increase of impact load proportionally to running speed increase.
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