About a decade ago, I was coaching a new runner who was formerly a sedentary, pack-a-day smoker. Nonetheless, she was talented. Her first few races indicated a lot of talent, in fact, and I was excited about helping her achieve her potential.
But as we continued working together, I realized that her heart rate was abnormally high during easy runs, hovering near a lactate threshold or tempo effort for almost all of her running—even during her easiest recovery runs.
Needless to say, I was concerned. When heart rates are persistently high over long periods of time, the risk of over-training syndrome or suffering a running injury increases. Plus, having a heart rate approaching an anaerobic zone most of the time is just not effective for long-term improvement. It could also be the sign of bigger health concerns.
This was a new problem for me to solve as a coach, and I realized I had to learn more about the physiology of beginner runners who previously lived sedentary lives. My background as a collegiate track and cross-country runner did not help me understand this unique issue and how to train through it.
As I educated…
