Maintaining your heart rate during horse racing is much more important than maintaining pace
The marathon race takes a long time. Due to fatigue, excessive sweating, dehydration, and increased body temperature, it is basically impossible to maintain a stable heart rate throughout the entire process. Instead, the heart rate becomes higher as the race is late. This phenomenon has been repeated It is called "heart rate drift", which means that in the second half of a marathon, even if the pace does not change, the heart rate will slowly rise over time. As a result, it rises to the high heart rate zone. At this time, people's heartbeat and breathing speed up. According to our inertial thinking, we will slow down our running speed and let our breathing and heart rate drop. At the same time, the pace drops next time. But why don't we use a heart rate monitor or a smart watch with a heart rate monitoring function to adjust the heart rate? The heart rate health monitoring function of smart watches has reached the standard of professional equipment, especially health monitoring smart watches.
Some relatively high-end smart watches on the market, such as Apple watch, HUAWEI watch, Samsung Galaxy watch, Veepoo watch RIG, Fitbit, Garmin. Smart watches such as Xiaomi can accurately monitor changes in heart rate. These smart watches are not just simple heart rate monitoring, but these smart watches are more biased towards health monitoring and monitoring. In addition to heart rate monitoring, there are HRV, ECG, pulse rate, sleep apnea monitoring, blood oxygen monitoring, blood glucose monitoring and other functions. Smart watches have broken away from the simple monitoring of steps and calories in the past. Now smart watches have turned to the primary direction of monitoring human health.
At a high heart rate, the systolic and diastolic periods of the heart are significantly shortened, especially the shortening of the diastolic period, so that the heart cannot rest, and the blood volume of the heart is insufficient. This leads to "the clever woman can’t cook without rice." The insufficient blood volume of the heart naturally leads to A drop in the stroke volume of the heart means that the heart is beating desperately, but the efficiency has actually been significantly reduced, and it is the end of the day. A vivid analogy is: a dilapidated car, the engine screams desperately when the accelerator is stepped on, but the car does not accelerate and run forward. Therefore, the high heart rate during the whole race is an important reason for runners to run away.
Therefore, an important strategy for safe and rational horse racing is to run horse racing according to the heart rate, and always control the heart rate at a reasonable level. When the heart rate conflicts with the pace, the heart rate should be given priority. For example, if you plan to have a pace at 6:00 when you are racing, but when the pace reaches 6:00, your heart rate has exceeded 170 beats per minute, you should lower the pace, for example, to 6:30 Even slower, so that your heart rate drops. Of course, in this case, it means that you cannot finish the race at the scheduled pace, and your finish time will be longer than the planned time, but this can prevent you from running away and avoiding safety issues.
For first-time runners, we recommend that the average heart rate during the entire journey does not exceed 80% of the maximum heart rate, and the maximum heart rate during the entire journey does not exceed 85% of the maximum heart rate. For senior runners, the heart rate interval can be appropriately widened, and a certain "heart rate drift" is allowed in the second half. The maximum heart rate of runners decreases with age to a lesser extent.