{"id":762,"date":"2016-05-16T02:55:24","date_gmt":"2016-05-16T02:55:24","guid":{"rendered":"https:\/\/www.injectionartistry.com\/modesto-botox\/?p=762"},"modified":"2016-05-16T05:07:42","modified_gmt":"2016-05-16T05:07:42","slug":"why-run-at-conversational-pace","status":"publish","type":"post","link":"https:\/\/www.injectionartistry.com\/modesto-botox\/why-run-at-conversational-pace\/","title":{"rendered":"Why run at conversational pace?"},"content":{"rendered":"

Written by Calvin Lee, MD<\/h4>\n

I have a degree in Neuroscience and have done research in physiology and cell biology. \u00a0I am a board certified General Surgeon and I worked as a trauma surgeon. \u00a0I am currently an acupuncturist and cosmetic physician specializing in Botox, Juvederm, and Kybella injections. \u00a0The world of applied exercise physiology is vast and I present some of my opinions. \u00a0In general, even for the experts, much of how all this comes together is still a mystery. \u00a0These are just my thoughts, none of this is specific medical advice, and in the end, I’m a back of the pack runner who likes exercise physiology.<\/p>\n

\"Bri-0425<\/a><\/p>\n

First what is conversational pace running?<\/h3>\n

It’s a running pace where one could hold a conversation while running. \u00a0One could have gradations in conversational pace: such as slightly difficult conversation pace or super easy conversational pace. \u00a0So it’s a range of running speed where one’s not gulping for air between each word; phrases of words should come out understandably.<\/p>\n

How about heart rate monitoring – how does that compare to conversational pace running.<\/h3>\n

Some of us just don’t talk while running. \u00a0Thus we have another way to measure this “conversational pace” by using heart rate monitoring. \u00a0I like heart rate monitoring because I think it’s more objective. \u00a0But heart rate varies from day to day, from time of day, and from what we did the day before, etc. \u00a0So it’s not perfect either.<\/p>\n

60-80% of maximum heart rate is conversational pace. \u00a0Garmin watches will present this as Zone 2 and Zone 3. \u00a0I estimate my own personal maximum heart rate based on recent experience and for me conversational pace running will fall between 110 and 150 bpm<\/strong> (beats per minute).<\/p>\n

Wait, what’s the difference between pace and speed.<\/h3>\n

They are both a description of how fast we are running. \u00a0Pace is measured in how many minutes we would finish a mile. \u00a0Speed is usually miles per hour (mph – in the USA anyway). \u00a0Most runners use pace, but if you are a treadmill runner – you might like speed measurements because that number you adjust is measured in miles per hour (mph). \u00a0Basically just talking about the same thing but using different units.<\/p>\n

The running world is ruled by those who like using pace. \u00a0But some of us (like me) like using miles per hour. \u00a0I made this conversion chart for mph to pace<\/a>.<\/p>\n

What’s the difference between easy miles, conversational miles, and building aerobic base?<\/h3>\n

Basically same thing in my simple mind.<\/p>\n

Why should we spend dedicated<\/em>\u00a0period of time devoted to conversational pace running? \u00a0Can’t we just run at varying speeds and some of it just turns out to be conversational pace?<\/h3>\n

A time frame of several weeks to several months, depending on your coach, should be spent on building a base of conversational pace running. \u00a0This base building period could have other types of running, but I believe that each workout should have a focus on a desired outcome. \u00a0And that each time frame – period of time – should have a predominant focus. \u00a0We just have one body and it will adapt to most things we throw at it, but if we were to focus what we throw at it, it can grow more strategically.<\/p>\n

Some coaches call this periodization – spending several months on a particular goal, then moving on to a different one afterwards, and so on. \u00a0For example one could work on conversational pace base building for 3 months, then move on to strength training, then move on to speed training with added\u00a0plyometrics for a few months, etc. \u00a0It’s not to say that we only do one type of exercise for a period of months, but we should have a predominant type<\/em> of exercise in the mix.<\/p>\n

Thus, I prefer to call a period of conversational pace running – building aerobic base. \u00a0I’m using aerobic to mean the utilization of oxygen by the muscles. \u00a0If we run too fast we don’t have enough oxygen for the muscles to use and thus energy has to be made through alternative pathways which we call anaerobic metabolism. \u00a0There is no “storing” of oxygen in the muscles – it uses what it can extract from the blood stream which flows by. \u00a0The amount of oxygen presented is influenced by 1. cardiac output, 2. blood surface area (capillaries, etc), 3. amount of oxygen in the blood itself – red blood cells and the\u00a0oxygen carrying capacity of hemoglobin.<\/p>\n

What benefits do we get from\u00a0spend time in conversational pace running?<\/h3>\n

I’ve come up with a list of things that improve after a series of conversational paced runs. \u00a0And much this is more of an improvement than with faster running.<\/p>\n