When you run on the TRUEFORM do you experience a skyrocketing heart rate? Quickly finding yourself huffing and puffing for more air? and ultimately needing to slow down to a walk or stop moving completely?
You are not alone! This is one of the most common occurrences when people run beyond what we call their ventilatory threshold - and fortunately there is a SIMPLE FIX to remove this life sucking reaction from your attempts at running!
Simple? Yes. Easy? No.
All that needs to be done to remove the SUCK from running on the TRUEFORM (or anywhere else) is to slow down. When we run beyond what we will call the Huff'N'Puff threshold, we begin a run-ending process of fatigue. It is at this threshold (while you are burning some fat as fuel) it is clear that you are burning enough sugar as fuel because of the Huff'N'Puff reaction you are having. This is your body trying to blow off excess carbon dioxide, which is a byproduct of burning sugar as a as fuel. If you cannot blow off enough excess carbon dioxide while continuing to run your body will eventually stop itself. Your legs will begin to feel heavy and unstable. Your brain will struggle to focus. Your self talk will be along the lines of, "I can't keep going." And if none of that stops you, ultimately your legs won't be stable enough for you to remain upright, ending in, hopefully, a graceful collapse to the ground.
So simply slowing down to run at a pace that does not make you Huff'N'Puff is the answer? Yes. Slow the %#*$ down. Simple but not easy. Why? Because it requires patience. If you're a patient person, great! Simple and easy for you!
Regardless of your tolerance for patience - here are the initial steps for
Our Healthy Running Program On The TrueForm
Step 1 - Grab your heart rate monitor or get one as soon as possible. Timex, Polar, and Garmin are some of the more accessible brands of monitors, typically ranging from $40 - $75 dollars for the entry level monitor. Here is Garmin's
Step 2 - Use the MAF Heart Rate Formula of Dr. Phil Maffetone to find out how many beats per minute your heart should generally pump while running on the TrueForm to avoid the Huff'N'Puff threshold. See below.
180 - (Age) +/- (health factors) = MAF
Health Factors
- Recovering from major illness, surgery, or taking medications regularly: 180 - (age) - 10 = MAF
- Exercising with injury, more than 2 colds a year, allergies, asthma, sedentary: 180 - (age) - 5 = MAF
- Exercising for 2 years four times per week, no injury: 180 - (age) = MAF
- Competitive athlete training 2 years, no injuries, seeing progress in training: 180 - (age) + 5 = MAF
Step 3 - Set Your TRUEFORM HEALTHY RUNNING baseline. Run at your MAF heart rate for 1, 2, or 3 miles depending on your current health and fitness.
If you were
Group A - MAF use 1 mile (you'll probably be walking).
Group B - MAF use 2 miles (you'll probably walk/run).
Group C - MAF use 3 miles.
Group D - MAF use 3 miles.
Record the time that is takes you to complete the distance while staying as close to your MAF heart as possible.
Step 4 - For at LEAST 8 weeks, when you run, run only at your MAF heart rate. Patience. Simple? Yes. Easy? No.
Step 5 - At the end of 8 weeks, retest your TRUEFORM HEALTHY RUNNING baseline.
Step 6 - Celebrate, this is just the beginning of a lifetime of SUCK free running.
Further learning:
Attend one of our TRUEFORM HEALTHY RUNNING workshops or TRUEFORM HEALTHY RUNNING SEMINARS.
Want to host a TRUEFORM HEALTHY RUNNING workshop for your staff or members? Send Inquiries HERE
What is the TRUEFORM? HERE
