How To Utilize Heart Rate To Become A Better Runner

By Dr. Jack Daniels

  • Every training session should have a purpose that improves one of the following physiological functions:
    1. Heart and sport-muscle strengthening
    2. Endurance
    3. Aerobic fitness
    4. Anaerobic fitness
    5. Speed
    6. Economy of movement
  • Exercise heart rate is associated with each of the above-mentioned functions
    1. A faster-than-anticipated heart rate suggests over-training or inadequate recovery from previous exercise
    2. A slower-than-anticipated heart rate suggests improvement in fitness
  • Resting heart rate is good to evaluate periodically as it may suggest improved fitness or inadequate rest, or when recovered complete from a session of warmup activity
  • Recovery heart rate can help determine when to start the next work bout of several being performed

“It Gave Me So Much Peace Of Mind And Confidence”

After finishing first in her age group at the Quintiles Wrightsville Beach Marathon earlier this year, Anna Coe-Salazar customized another training plan from Jack Daniels geared towards the Edinburgh Half. Success! Again!! She finished 7th in her age group in 1:39:30. [Full Results]

This is the third half this year in which I achieved my goal of running it under 1:40. I am very happy with the results although I feel I could have pushed just a bit more in the beginning, but was afraid I wouldn’t have enough left in the tank for the second half of the race. I suppose it’s all part of gaining more experience.

I am happy to also report I wasn’t injured during the program or during the race.  It gave me so much peace of mind and confidence. Thank you, your plan has worked wonders for me. Perfect balance.

“I Religiously Stuck To The Plan And PR’d By 47-Minutes”

Congrats to Janel Peralez of Redondo Beach, CA on her monster improvement at Mountains 2 Beach. Janel smartly customized Dr. Daniels’ Boston Marathon plan last November to help her prepare and then executed amazing pacing skills throughout (1:46:00 half marathon split).

I’d like to thank The Run SMART Project for a fantastic 18-week training plan with not a single injury. I religiously stuck to the plan and PR’d by 47-minutes in the Mountains 2 Beach Marathon this weekend. My pace was suppose to be 8:24, but I felt good, listened to my body, trusted my training and came in at an 8:04 pace. Official time of 3:31:38.

Full Results