Transcription
So there really there really only four kinds of training that you can do. There's easy running, which should be conversational. When you go for an easy run, you ought to be able to carry on a conversation with a friend without having to worry about it too much. Normal breathing, everything's fine. You're only working at at easy, you're usually working at about a 60% effort. If you're measuring heart rate, you're about 60-65% of your maximum heart rate. It's pretty comfortable. Or if you're talking about maximum oxygen consumption is about 60% of your V2 max. So that's easy.
What are the what does easy running do for you? Well, one thing is it strengthens your heart muscle tremendously because as you run harder, your heart rate goes up like that. And your stroke volume, the amount of blood you pump with one beat. In other words, what's the force of contraction of your heart? It also goes up as you run faster, but it plateaus when you're only at about 60% of your maximum heart rate. So, your heart's beating as hard as it's ever going to beat without even running fast. So, it's going to benefit tremendously by not working real hard. By you not stressing. I mean, you don't you don't if you're a normal healthy person, you don't feel your heart beating. It's beating 140, 150, 160 times. You don't even know that. I mean, you can feel it, but you're not hurting because of it. It's just telling you you're working hard. It's not saying it doesn't hurt harder as you work harder and your stroke volume maxes out when you're only at about 60% of your max heart rate. So if if this speed of running is the best this the easiest speed I can run at that maximizes the stroke of my heart, I'm benefiting big time without running hard.
And you also have little muscle fibers down there that do all the running. And inside those muscle fibers, you got the little mitochondria and the blood supply where the oxygen comes off your hemoglobin and goes into the mitochondria to turn fuel into energy. These mitochondria increase in number and they increase in size and they even move closer to the periphery of the cell. So they're closer to their oxygen supply. All those things happen as a function of time spent running, not speed. When you're out there jogging along at 60% effort on an easy run, these things are doing what they want to do. So, you're getting big time peripheral changes and you're getting big time heart muscle changes when you run easily. So, there's a definite benefit of running easily because if you run easy, you're liable to keep it up longer, right? And if these things happen as a function of time, then easy is going to be better than hard. So that's one kind of training you have to do is