2017 - 2019 NPE Highway Run Challenge Insights (Part 3)
Today I going to share with you all about the important of running your race (10K) at a steady state. Steady state running for a 10k race is usually at around 83 – 88 % of MHR. Well-trained runner will have a higher range for this, and it can be at 92 – 95 % of MHR. How do we identify the steady state during our race?
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We will look at the avg HR and usually it will be at the range of ±6 bpm.
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For example, on how to find out your MHR: (220 – your age, for me is 25 = 195)
3rd KM: 178/195*100 = 91.28% from MHR
9th KM: 183/195*100 = 93.85% from MHR
*For my steady state HR, it’s at 91 – 93.85% (as you can see from 3rd km to 9th km)
*Avg HR might not be a good indicator due to the elevation difference of the course, physiological status of the day and it can be affected by too many factors. Therefore, power output is a better value to look at it.
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The reason of running at steady state is to allow the body turned on the auto-pilot mode. Your breathing rate, gaseous exchange in the alveoli, binding of oxygen to the haemoglobin, blood flow, cardiac output (HR * Stroke Volume), blood pressure, rate of blood flow to the working muscles, diffusion of oxygen to the working muscles, fuel used by the muscles, are in a most efficient and steady state that allows you to keep running at the consistent effort.
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From 3rd km, my body is into the cruising mode and cruise until the 9th km, and I knew I still have the final gear to tap on.
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The advantages of running at steady state are also allow you to be in control, you can press the nitro button to surge, playing psychological tactic during the race.
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*Bonus Tips on how to improve your stride length: Running Drills are the answer. Practicing drills like ankling, high knee, high knee extension, butt kick, heel kick, straight leg, skipping, and the list goes on…
*I am 1.65m, I can still run an avg of 1.48m stride length.
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Hope you guys enjoy the Final Part. There are more to share, till next time 😊
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