Physical activities such as running and walking are widely talked about in health promotion , due to its several benefits. Among these are quality of life, cardiovascular health, increased muscle strength, weight control and mental health. Questions are common Even when running is already a daily routine, several questions arise regularly, like: What is the physiological impact of covering a certain distance and/or time? Are stride pace and running intensity adjusted? It seems there is no progression in running paces and the effort to maintain the same intensity and pace seems to be greater compared to previous weeks. What is the ideal intensity and stride pace to promote muscle recovery and reduce accumulated fatigue? Is the training load adequate for the objectives of the session? Are the necessary physiological adaptations being promoted to optimize running performance? You are running a 10 km race and want to reduce the total time to less than 50 minutes. Are you prepared to achieve this goal? You will participate in a marathon in three months. Are the workouts adjusted? What will the expected physiological response be? Is heart rate during training session in line with the goal established goal? You will start a half marathon race the next day. Is the pace set for each kilometer the most appropriate, allowing you to reach the end with a feeling of satisfaction and achievement? How to monitor running and walking? When running and walking, monitoring heart rate (number of heartbeats per minute) is an essential tool for controlling training intensity, individualizing it, preventing overload, monitoring recovery and evaluating adaptations that occur throughout the training process. In addition to the subjective perception of effort, it is important to consider the use of wearables . These are very reliable devices that measure heart rate in real time during activity and allow athletes and practitioners to monitor and adjust their workouts, as well as monitor recovery. Integrating a workout monitored and accompanied by a specialised professional can also be an excellent strategy to improve the effectiveness of the activity. Changing the intensity of walking or running causes changes in the physiological response of heart rate and metabolism, allowing more efficient energy expenditure for the activity. Determining the metabolic transitions characteristic of exercise and quantifying its intensity is fundamental for workout control, recovery and performance optimization . Metabolic intensity training Among running enthusiasts, it is common to use the expression metabolic zones to identify and characterize the type of running session, particularly with regard to its intensity. Metabolic intensity zones are effort ranges determined based on the body's individual physiological response to exercise . As running intensity increases, the body's response changes, as does the predominant energy source used. For example, fat is the main energy source at moderate intensity and carbohydrates at severe intensity. The intensity domains (moderate, heavy and severe), which correspond to different metabolic zones, can be determined by a physiological assessment using specific progressive protocols, namely by measuring the blood lactate concentration during exercise, which is related to the type of metabolism (aerobic and anaerobic). In cyclical and repetitive activities, such as running, measuring blood lactate levels is an excellent strategy for improving training effectiveness and performance. As the intensity of the race increases, the concentration of lactate in the blood also increases, until it reaches a threshold at which its production exceeds the body's elimination capacity. Using portable lactate measurement equipment and specific protocols, it is possible to accurately identify physiological thresholds and metabolic transition zones. With this identification of the metabolic intensity zones and the respective heart rate values and stride rhythms, it will then be possible to make an individualized training prescription, adjusted to capabilities and objectives, optimizing individual performance and preventing excessive fatigue and being, therefore, more effective . In summary Determining metabolic intensity zones using portable lactate analysers is now a common and essential practice to improve performance, in addition to promoting the health and well-being of the athlete. An individualized approach, with definition of individual metabolic intensity zones, allows meeting the needs of the growing number of runners, helping to optimize performance, promote health and avoid overload, ensuring a safer and more balanced sports practice. At the Hospital da Luz Sports Medicine Center, mark your stride pace, identifying the ideal running intensity for you . Sources Faude O, Kindermann W, Meyer T. Lactate threshold concepts: how valid are they? Sports Med 2009;39:469-90. Hanson S, Jones A. Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. Br J Sports Med 2015;49:710-5. Hofmann P, Tschakert G. Intensity- and duration-based options to regulate endurance training. Front Physiol 2017 24;8:337. Jones AM, Vanhatalo AT, Doust JH. Aerobic exercise performance. In: Eston R, Reilly T, editors. Kinanthropometry and exercise physiology laboratory manual: Tests, procedures and data. Routledge; 2009. Author : Rodrigo Costa Martins Meet the Sports Medicine Center clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
