The Runners Zone Episode 58: Developing Running Plans for Patients and Clients
25 snips
Jul 14, 2023 AI Snips
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Episode notes
Prioritize Consistency Then Introduce Gentle Intensity
- Do prioritize consistency before intensity; build frequency (4–6 days/week) and only introduce intensity gradually.
- Start intensity with negative splits, short 10–15s strides, or short tempo efforts and repeat easy sessions until tolerance is proven.
Anchor Intensity Using RPE Plus A Max Heart Rate Test
- Do anchor intensity with an RPE scale and, when possible, a max heart rate test to triangulate effort.
- Chris describes a stepped 2-minute treadmill protocol collecting HR and RPE at each step to calibrate zones.
Race Results Often Replace Frequent Formal Testing
- Insight that frequent formal testing is often unnecessary; race performances provide the best performance tests.
- Chris tests max HR yearly and uses races or long runs as primary performance feedback instead of frequent lab tests.