Question for Running Guru's

[acesrus]

I am trying to get in shape and lose about 30 lbs. I would like to be a runner. At age 36, my cardio target heart rate is about 147. When I run at 5 or 6 mph on the treadmill, my heart rate can get up to 170 which concerns me. The funny thing is I dont feel like I am exerting myself and I could keep going. When I see it get that high, I scale it back to 4.5 mph which doesnt feel like much of a workout. Any advise on what I am doing wrong or is this just part of the process. Thanks for your time

 

[Marius_Hancu]

you must have a confirmation that the readings are correct by having your own HRM (only $50) and comparing it with machine's

check the articles in my signature here under Running and Heart Rate Monitors:

Great Fitness Sites
http://tt.tennis-warehouse.com/showthread.php?t=33800

I think you must lose considerable weight before going over the 70%, otherwise things can be risky:

Heart Rate Training Zones
http://www.brianmac.demon.co.uk/hrm1.htm

thus use
long slow distances for now

try to use walking (including on inclined slopes), jogging and stationary biking (it's less taxing)

use a proper diet

the best way would be to go to a cardiologist which performs stress testing in order to know the condition of your heart during effort, your MHR and the maximum range he would recommend in your situation

 

[Midlife crisis]

I am trying to get in shape and lose about 30 lbs. I would like to be a runner. At age 36, my cardio target heart rate is about 147. When I run at 5 or 6 mph on the treadmill, my heart rate can get up to 170 which concerns me. The funny thing is I dont feel like I am exerting myself and I could keep going. When I see it get that high, I scale it back to 4.5 mph which doesnt feel like much of a workout. Any advise on what I am doing wrong or is this just part of the process. Thanks for your time

If you've been sedentary enough to gain 30 pounds, you should definitely go and get a physical first and let your doctor know your plans so they can make sure you'll be okay exercising like this.

Running is largely a matter of economy - how little energy it takes. Weight is a huge detriment to economy, and also makes it a tough go for your joints as well. The lower running economy may explain your heart rate at that running rate, but there is no real way to determine what your peak heart rate for running should be without performing the test, as the standard 220-age can be off by as much as 20-25 beats per minute.

In any case, any training plan should start off slow and easy, with ramping up at no more than 10% volume or intensity per week, as a general guideline.