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Heart rate training is key for a smoother onboarding. Most beginners (myself included) simply try to do a pace that they simply can't sustain, think running is

Heart rate training is key for a smoother onboarding. Most beginners (myself included) simply try to do a pace that they simply can't sustain, think running is too hard, and then quit. Building that aerobic base is something I wish I understood far sooner.

VBprogrammer 1y ago
In the UK there is a program called couch to 5km. It's possible for anyone to follow and get to running for 30 minutes. It mostly emphasises running at a sustainable pace - even if that is just above walking.
- threetonesun 1y ago
  It was popular here in the US too, and I agree it's a great program.
- j13k 1y ago
  Worth adding that there are a bunch of paid-for apps offering 'couch to 5k', but the 2012 podcast version by the NHS was such an elegant and effective idea—essentially, a free audio coaching program of progressive run-walk training. https://podcasts.apple.com/us/podcast/nhs-couch-to-5k/id394384987 https://podcasts.apple.com/us/podcast/nhs-couch-to-5k/id3943... https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/ https://www.nhs.uk/better-health/get-active/get-running-with...
  - VBprogrammer 1y ago
    Yeah, there are both free NHS versions of the app and the podcasts. Fwiw I preferred the podcast form as I found the app unreliable (it's hard to keep an app running in the background using GPS and suddenly playing the next blurb). Though you do have to put up with the royalty free music (to be fair it's not awful).
cameldrv 1y ago
This was exactly my experience years ago. I tried and failed to make a running habit several times until I got a heart monitor. When I finally did, I figured out that the pace I thought was what I “should” be running at was actually putting my heart at 185-190 and I was just getting wiped out after a mile or so. Anyhow I just slowed down to keep my heart more like 140-160 and at the beginning I would even run three minutes and walk one, but I managed to get up to half marathon distance. These days I don’t go all that far but I do about 3-4 miles 3 times a week. I don’t go very fast either but I feel healthier mentally and physically when I’m consistent. Honestly it’s not clear to me that trying to go really far or fast is even all that healthy. It can actually lead to heart damage and it’s hard on your joints. Doing something more moderate seems like the sweet spot.
- multjoy 1y ago
  It does not lead to heart damage and it won’t knacker your joints. It will suck all the time you are doing it, but you physically cannot damage your heart from over exertion.
  - cameldrv 1y ago
    There's significant evidence that it can: https://press.rsna.org/timssnet/media/pressreleases/14_pr_target.cfm?ID=1981 https://press.rsna.org/timssnet/media/pressreleases/14_pr_ta... If you don't think running can mess up your knees honestly all I can say is that obviously you don't know any serious runners.
    - multjoy 1y ago
      Lots of 'mays' and 'mights', and I've been running long enough, and know plenty of runners, to know that running ruining joints is a myth put about by the exercise avoiders.
      - michaelcampbell 1y ago
        Anecdata is not data.
bob1029 1y ago
It's amazing how adaptive the cardiovascular system can be when you focus on the right things and keep it very consistent. I went from having a resting heart rate of 70-80bpm to the upper 30s with a rowing regimen. The positive effect this has on moment-to-moment existence is really hard to overstate.
- vakde 1y ago
  Sounds amazing. Please do share details of how you did it?
- wonger_ 1y ago
  Wow, I've never heard of a resting heart rate below 40bpm. Can you describe some of the effects on your moment-to-moment existence? Do you never run out of breath? Is it easier to "get up and go"? Any mental differences? Appetite & metabolism?
- vunderba 1y ago
  When I was doing swim sprints in my 20s, my resting HR hovered between 35-38 BPM. While I am still very active, I haven't engaged in that level of intense cardio for years, but resting HR still hasn't peaked above 45.
maccard 1y ago
That’s why most beginner programs state “you should be able to have a conversation” as the pace marker. You don’t need a watch or a fitness monitor - just to be able to say a sentence or two

VBprogrammer 1y ago

In the UK there is a program called couch to 5km. It's possible for anyone to follow and get to running for 30 minutes. It mostly emphasises running at a sustainable pace - even if that is just above walking.

threetonesun 1y ago
It was popular here in the US too, and I agree it's a great program.
j13k 1y ago
Worth adding that there are a bunch of paid-for apps offering 'couch to 5k', but the 2012 podcast version by the NHS was such an elegant and effective idea—essentially, a free audio coaching program of progressive run-walk training. https://podcasts.apple.com/us/podcast/nhs-couch-to-5k/id394384987 https://podcasts.apple.com/us/podcast/nhs-couch-to-5k/id3943... https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/ https://www.nhs.uk/better-health/get-active/get-running-with...
- VBprogrammer 1y ago
  Yeah, there are both free NHS versions of the app and the podcasts. Fwiw I preferred the podcast form as I found the app unreliable (it's hard to keep an app running in the background using GPS and suddenly playing the next blurb). Though you do have to put up with the royalty free music (to be fair it's not awful).

cameldrv 1y ago

This was exactly my experience years ago. I tried and failed to make a running habit several times until I got a heart monitor. When I finally did, I figured out that the pace I thought was what I “should” be running at was actually putting my heart at 185-190 and I was just getting wiped out after a mile or so. Anyhow I just slowed down to keep my heart more like 140-160 and at the beginning I would even run three minutes and walk one, but I managed to get up to half marathon distance. These days I don’t go all that far but I do about 3-4 miles 3 times a week. I don’t go very fast either but I feel healthier mentally and physically when I’m consistent. Honestly it’s not clear to me that trying to go really far or fast is even all that healthy. It can actually lead to heart damage and it’s hard on your joints. Doing something more moderate seems like the sweet spot.

multjoy 1y ago
It does not lead to heart damage and it won’t knacker your joints. It will suck all the time you are doing it, but you physically cannot damage your heart from over exertion.
- cameldrv 1y ago
  There's significant evidence that it can: https://press.rsna.org/timssnet/media/pressreleases/14_pr_target.cfm?ID=1981 https://press.rsna.org/timssnet/media/pressreleases/14_pr_ta... If you don't think running can mess up your knees honestly all I can say is that obviously you don't know any serious runners.
  - multjoy 1y ago
    Lots of 'mays' and 'mights', and I've been running long enough, and know plenty of runners, to know that running ruining joints is a myth put about by the exercise avoiders.
    - michaelcampbell 1y ago
      Anecdata is not data.

bob1029 1y ago

It's amazing how adaptive the cardiovascular system can be when you focus on the right things and keep it very consistent. I went from having a resting heart rate of 70-80bpm to the upper 30s with a rowing regimen. The positive effect this has on moment-to-moment existence is really hard to overstate.

vakde 1y ago
Sounds amazing. Please do share details of how you did it?
wonger_ 1y ago
Wow, I've never heard of a resting heart rate below 40bpm. Can you describe some of the effects on your moment-to-moment existence? Do you never run out of breath? Is it easier to "get up and go"? Any mental differences? Appetite & metabolism?
vunderba 1y ago
When I was doing swim sprints in my 20s, my resting HR hovered between 35-38 BPM. While I am still very active, I haven't engaged in that level of intense cardio for years, but resting HR still hasn't peaked above 45.

maccard 1y ago

That’s why most beginner programs state “you should be able to have a conversation” as the pace marker. You don’t need a watch or a fitness monitor - just to be able to say a sentence or two