Running.pdf

Running

BY ROY BENSON

Precision

PRECISION RUNNING

with your Polar Heart Rate Monitor

Coach Roy Benson, MPE

duced or transmitted in any form or by any means, electronic or

mechanical, including photocopy, recording, or any information

storage and retrieval system, without the written permission of

the publisher.

LIBRARY OF CONGRESS CATALOG CARD

ISBN 952 - 5048 - 32 - 2

9th printing: May 2000

Printed in Finland

Lay out / Graphic design CIS / Finland

FOREWORD

Isn’t it funny that no one ever “takes a lesson” to

learn how to run? Running’s easy, right? All you

seem to need is a pair of running shoes, comfortable

clothes, and the desire to do it.

ut, if you’re like most runners, you’ll eventually want

to know if your workouts are actually helping you

meet your objectives. Are you pushing yourself too

hard and risking injury? Or not hard enough?

Would some other training pattern work better for

you? At this point, running “lessons” begin to

sound like a smart idea. Welcome to the era

of smart, precision workouts. For over 32

years, I’ve worked with runners of all

ages and levels of fitness.

Whether they were

recreational joggers, heart

rehab patients, or

competitive runners, my goal has been

to help these runners

understand their individual

physical abilities and how

to use them most

effectively and scientifically to achieve their

individual health, fitness or competitive goals.

The key word here is individual.

Using a heart rate monitor enables you to reach these

individual goals by training smart. Your heart is the most

important muscle in your body. And your heart rate provides

a constant report on your body and its environment. How

hard or easy you are exercising, how fast you are using

energy, how hot or cold it is, and many other factors are

reflected in this single number. Heart rate monitoring allows

you to get the most benefit from your Precision Running

Program by tailoring your workouts to your precise condition

and goals.

Now, though the lessons in this manual may put some of

us running coaches out of business, that’s okay if you benefit

from smart, precision workouts. Thanks and happy trails.

Roy Benson, MPE

About the Author

Coach Roy Benson has been a track and distance running

coach for over 32 years. Following a traditional coaching

career that included 10 years at the University of Florida, he

currently offers private coaching to adult runners of all ages

and abilities—from elite competitors to beginning fitness

runners. He has over 100 runners in his program in Atlanta

and around the country. Coach Benson’s Nike Running

Camps attract over 1000 runners each summer in California,

North Carolina, Washington and Vermont. Coach Benson is a

contributing editor for Running Times, Running Journal,

Mastersport and Atlanta Sport and Fitness Magazine. He is

author of The Runner’s Coach, A Workout Workbook,

a complete guide for competitive runners and coaches.

CHAPTER ONE

effort, we all have the same conditioning response: we

develop muscular endurance. In other words, it’s whatever

EFFORT you make, not just the time it takes you, that counts.

Monitoring your heart rate precisely measures your individual

effort.

INDIVIDUALIZED

training

Heart rate monitors make precision

workouts possible.

Until a few years ago, basing workouts on

the science of cardiac response to

exercise wasn’t practical because runners

were not going to stop in the middle of

every workout to count their pulses.

Now Polar’s affordable, accurate, wireless

heart rate monitors make it easy to

measure effort and use that feedback to

structure precision workouts.

Why do you run? To look fit? To feel good? To lose

weight? To keep your heart healthy? To compete?

And at what level? With what success?

his booklet has only one goal: to help you select the

appropriate running workouts to achieve your

personal fitness goals. It will help you understand

how to achieve precision workouts geared to your

individual physical abilities and goals through the

use of Target Heart Rate Zones and personal Target Heart

Rates.

Why precision running with a heart rate

monitor is for everyone.

For too long, too many Americans thought that exercising

should be confined to P.E. class and serious athletes. But

the American public’s attitude about exercise has matured.

We now realize that exercise is for everyone. Maintaining or

improving the strength of the heart is the most important

reason to maintain fitness. Fortunately, it’s an easy goal to

achieve because the heart is a muscle and responds to

regular exercise. Other goals include losing weight,

maintaining a fit appearance or running competitively.

Different goals and different levels of effort are okay. And

heart rate monitoring provides a safe, efficient way to achieve

these individual goals.

Precision Workouts target individual goals and

abilities.

Polar Precision Workouts are built on your unique physical

abilities.

Unlike many running programs, Polar Precision Workouts

measure not how fast or slow you run, but how HARD or

EASY you run. Measuring your effort is important because

your fitness levels change in response to the amount of

exercise stress you put on your body. When you work hard

enough to elevate your heart rate to somewhere between

60% and 100% of its maximum rate, certain changes in your

fitness level are guaranteed to happen. If, for example, we

all workout at our own different speeds, but at exactly 60%

Next steps.

Before you strap on the monitor and take off down the street,

you need to set some goals and learn how to best use your

electronic coach.

The Concept of

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: