RETURN TO RUNNING + RUNNING BY HEART RATE: AN INTRODUCTION

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  • Running by Heart Rate Introduction

RETURN TO RUNNING + RUNNING BY HEART RATE: AN INTRODUCTION

$80.00

RETURN TO RUNNING
+
RUNNING BY HEART RATE: AN INTRODUCTION

Please note: This program is rolling admission, which means you start the Monday after you register. A detailed explanation is below and in the FAQ section of this page. 

Return to Running + Running by Heart Rate: An Introduction is a unique program that helps injured or postpartum women find their running legs again–and get back to running consistently in a safe, supervised manner.

Return to Running, a four-week program, kicks things off with four weeks of supervised training.

suitable for all levels of runners who want to use heart rate to guide their training. Whether you are coming off the couch, returning from an injury, finding your post-pregnancy groove, or simply wanting to take your fitness to the next level, this program is a healthy, sensible, and fun next step in your running journey.

You’ll calculate your personal zones with one of two heart rate tests, and use that data to guide your training. You’ll test twice more during the eight-week program so you’ll be familiar with the process and be able to adjust your individual zones appropriately.

The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keeps your risk of injury low.

Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!)

The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury + stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks.

Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons:
A) They get to maintain a nice clip and satisfy their inner competitive beast.
OR
B) They believe that training harder will yield faster and stronger results.

A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process.

PREREQS: No running experience, fitness level, or specific athletic background is necessary for you to thrive in Running by Heart Rate: An Introduction. This program meets you exactly where you are fitness-wise and helps you become a more fit, efficient runner.

BIGGEST WEEK OF TRAINING: Tops out at four hours and five minutes of running over five days; in addition, there is one 50-minute cross-training session that week.

LONGEST RUN DISTANCE: By the end of the program, you will run for 75 minutes continuously. (If you are already able to meet this mark, we can easily help you extend your long runs.)

CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. Each week has one or two cross-training days and two strength circuits that you can easily follow. Two strength routines include resistance bands.

WEEKLY OVERVIEW: Four or five runs; one or two cross-training session; two strength circuits; one rest day.

FIRST AND PEAK WEEKS: (explained fully in the program)
Running by Heart Rate Introduction

This program is rolling admission, which means your program begins the Monday after you register. You will receive an introductory email shortly after you register, and then you will receive your Week 1 newsletter on Sunday. You will begin your program the following day, Monday.

SKU: HEARTRATEINTRO Category:

Product Description

RETURN TO RUNNING +
RUNNING BY HEART RATE: AN INTRODUCTION
INCLUDES:

  • An 8-Week Comprehensive Training Program. Designed by Jennifer Harrison + Elizabeth  Waterstraat, two expert coaches who have been training runners by heart rate for over two decades, Running by Heart Rate: An Introduction is suitable for any level runner. The program helps you calculate your own personal training Zones, so it meets you exactly where you are and helps you improve from there.

    Each week includes four to five runs; one or two cross-training sessions; two strength circuits; and one rest day.

  • Miles of Resources. Your registration gets you access to the Train Like a Mother private site, where you’ll find helpful articles; video demonstrations of strength training moves, foam rolling routines, and running drills that are totally doable and will keep you running strong and injury-free; and plenty of other tips and tricks to compliment your heart rate-based training.

  • Exclusive Train Like a Mother Podcasts. We’ll answer individual training questions—and entertain you on your runs. Your first podcast will be a Running by Heart Rate: An Introduction, which will explain many of the tenets you’ll use in this program. After that one, we’ll pull in experts, answer questions, help you thrive. As always, no question is too basic or TMI.

  • A Training Peaks Account. This comprehensive training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

  • Accountability—and Camaraderie—Galore. In addition to Train Like a Mother Club, you’ll be invited to join a private Running by Heart Rate Club on Strava, where you can track your miles, and a private running by Heart Rate Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherrunner teammates.* You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these programs roll on some serious #motherrunner momentum.

    *Please note that your membership in both our Strava and Facebook groups and access to the training program coaches are limited to the duration of your training plan, plus a few weeks for you to bask in the glow of your race and work with the coaches to help plan your next athletic goal and corresponding training plan.

  • Best.Swag.Bag.Ever. As part of your registration, you will receive a package stocked with training essentials, including a tube of Nuun, packets of GU, and a pair of Balega socks. (Shipping of $7.00 on U.S. orders and $15 for international orders will be added to your registration at checkout to cover the cost of getting these goodies to your mailbox.)

  •  

    Expert, Accessible Guidance. We’ll pop in via email weekly and host a weekly Q+A on the Facebook page. If you hit a big speed bump, we’ll happily help you on an individual basis.

  • When does Running By Heart Rate: An Introduction run?
    This program is on rolling admission, which means your program begins the Monday after you register. You will receive an introductory email shortly after you register, and then you will receive your Week 1 newsletter on Sunday. You will begin your program the following day, Monday.

  • How will heart rate-based training help me become a better runner?
    Building running-specific fitness is like building a pyramid. You have to start with a wide, solid base that can support the demands of the structure as it grows higher and higher. The stronger and wider the foundation, the better your performances will be at the peak.

    Without a stable base? The pyramid is going to collapse into the sand—or in your case, result in injury, burn out, sickness, or a performance plateau. Thanks, but no. The most efficient way to build your own, never-gonna-break-down pyramid is to train in your own heart rate zones.

    The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keep your risk of injury low.

    Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!)

    The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort, which leaves you prone to injury + stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks.

    Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons:
    A) They get to maintain a nice clip and satisfy their inner competitive beast
    OR
    B) They believe that training harder will yield faster and stronger results.

    A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process.

  • I get injured easily. How does Running by Heart Rate help me stay healthy?
    Because using your heart rate—not your GPS or best friend—as your pace guide allows you to zero in on Zone 2. This Zone, which encourages, slower, easy running, improve endurance and aerobic capacity while allowing all of your body, from your strong, powerful glutes to the tiny tendons in your feet, to adjust to the high-impact demands of running.

    When you exercise in Zone 2, you improve your heart’s ability to pump blood and your muscles’ ability to utilize oxygen—two of the foundational bricks of your #BAMR pyramid. Training in Zone 2, a physiological sweet spot, teaches the body to become more efficient at fueling muscles and metabolizing fat as a primary source of fuel. Slow twitch muscle fibers become stronger and better at using oxygen to produce energy.

    It’s not only about oxygen transport though. Your ligaments, tendons and other connective tissue adapt more slowly to the high impact demands than your muscles do. Hanging in Zone 2 gives them time and distance to adjust and prepares them for the higher intensities of the upper zones.

  • How do I know if this is the right plan for me?
    This program is suitable for any runner–beginning, advanced, marathoner, not-yet-5K’er, postpartum, in a training lull— who wants to give running by heart rate a try.

    There are no physical prereqs, other than being injury-free. The only other prereq? You need to own a heart rate monitor, and you need to wear it all the time while training.

  • What heart rate monitor do you recommend?
    It depends on your budget, your preference for features, and your feelings towards tech. (One great place to do a deep dive into heart rate monitors is D.C. Rainmaker.)

    The most basic or sophisticated model will be suitable for this program; we recommend using a device from either Garmin or Polar. As you look through the options, know you need a monitor that, at a minimum, displays elapsed time and heart rate. Features like cadence, pace, vertical oscillation, and stride length are interesting to observe and track but are definitely not necessary.

    Wrist-based monitoring, including Apple watches, has definitely improved over the years, but it’s still not as accurate as a chest strap, so go for the latter if you want the most consistent data.

  • Do I need other equipment for this program?
    Two of the strength circuits include moves with Resistance Bands if you’d like to get a set.

  • Does the registration fee include a race?
    No. Running by Heart Rate: An Introduction is simply a training program to gain or maintain fitness and try running by heart rate.

  • Can you please explain the shipping charges?
    Within a few weeks of registration, every participant in a Train Like a Mother program receives a stocked swag package with some of our favorite training essentials. Domestic #motherrunners are charged $7.00 for shipping; international #motherrunners are charged $15 for shipping. The Train Like a Mother tee and medal have no shipping charges associated with them.

  • What if I realize this isn’t the right training plan for me?
    We definitely want this to work into your life and your running lifestyle. You can email us within 2 weeks of starting the program and we will set you up with another plan or a credit for an upcoming challenge. We will not be able to issue a straight-up refund.

  • What if I get injured or really sick?
    With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know. We’ll work with you to get you a credit for an upcoming program.

Any other questions? Hit us up and we’ll help you out!

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