The first and easiest way is to simply keep your body and mind active. If you keep your heart rate at 90 or 91% of your resting heart rate, you’ll be working toward the same goal as every other runner—100% of aerobic energy. This will not only get you started, but it will give you a good sense of where you’re at.
I find that keeping a heart rate outside of 90 or 91% is the most difficult part, because at the end of the workout, I don’t want to be doing too much aerobic work. But if you’re doing some aerobic work to finish, it’s not that hard to hold your heart rate around 85-90%.
If something comes up, keep a record from the end of the workout, and you’ll be able to quickly go back and correct whatever mistake you came up with. A big mistake I made was when I was running the race with a full tank of gas instead of running the distance with an empty tank. I kept trying to take a bunch of gas because I didn’t want to be running out of gas, but it was hard because I had been going hard all week.
If you have to adjust to a new pace, keep in mind that it’s going to be slightly slower than what you’re used to, and you should still be able to run at your new pace. I like to tell my running buddies to tell me when they think they’re running too fast, or that they are really in trouble. They should be like, “Bro, I don’t know if I believe it, but I’m actually running really fast.”
If you get tired of doing your best pace after a workout, it’s time to speed back up some. When you first start running, I’d recommend starting easy. When you feel better, try running a little faster, then a little slower, and so on. If, after a week, you are doing the same pace, continue to go up and down the spectrum until eventually you’re running the same pace. (I actually like to stay around my new paces because my new paces tend to be faster.) After a few weeks are up, make a note of how fast you were and how far up you went each run. For each run, go down in the distance on your new pace until you are no more faster than 5 minutes per mile faster than you were yesterday.
The second thing the body does when you want to increase your aerobic energy is
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