Did you know that one of the biggest reasons runners get injured is due to training errors? That means running too fast, too soon, too long or stuff that’s too hilly.
- Do you try to go fast or push yourself every time you go out for a run?
- Do you feel like you’re always dealing with some discomfort or pain and can’t seem to improve your running?
- Do you find yourself limping after a run, the same day or even the next day?
If you answered yes to any of the above questions, you may need to read about the 80/20 rule for training intensity. 80% of your training should be done at a relatively low intensity which you can measure by heart rate aka Zone 1-2. There are several ways to calculate this but the simplest is to take 220-age and then multiply by .50 and .70 to get the range you wanna keep your HR at. 20% of your training should be done at a higher intensity which is often described at zone 3+. Taking the same equation above: 220-age x .70-.90 will give you an approximation of your HR for this type of workout. This is a bit of an oversimplification but you get the idea.
Questions? Or need some help with a run injury? Let us know!