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You’d soon find yourself hitting a plateau if you don’t have a game plan (read: same speed and distance every time).
The solution? Vary the intensity and types of training runs – from long and slow to short and fast – as this will boost your running performance, says Dr Jason Chia, head of the Sports Medicine and Surgery Clinic at Tan Tock Seng Hospital.
One way to track this is by monitoring your heart rate. Depending on your fitness objectives, there’s an optimal heart rate you should train at to achieve the best results. This target heart-rate zone is usually expressed as a percentage of your maximum heart rate (MHR). According to a 2010 Northwestern University study, the formula (for women) is this: MHR = 206 – (0.88 x your current age).
Now get in the right zones for your runs!