Running and the Cardiovascular System

If the heart and lungs of a distance runner are not in good condition when a person first begins a running regimen—one of two things are bound to occur over time—either the heart will respond positively to the new routine by getting stronger, more efficient--less work with more output delivering more oxygen than before--Or the runner will give in to the physical discomfort of growth and he/she will quit and give up.

Let’s say for the sake of argument that our runner in this article does not quit, but that he/she continues to train—Conditioning and strengthening the heart for the race ahead.  This runner will need to incorporate a variety of things into his/her life in order to succeed over the course of this race.

Three Steps to a Stronger Heart

Set Achievable Goals:  You’ve already been versed on the importance of setting and logging your running goals, but taking that one step further…when you set your goals you must make them attainable!  If your initial goals are too far away you are more likely to give up out of frustration before you reach them.  Setting smaller goals will give you confidence along the way and will also give your heart/cardiovascular system a chance to adapt and “catch up” with your new level of activity.

Discontinue Anything that is Unhealthy For your Heart/Cardiovascular System 

Obviously, smoking of any kind is number one on this list!

Substances that speed up your heart rate artificially are next on my list.  Things like caffeine, synthetic “energy” pills, synthetic “diet” pills, etc.  Every one of those things listed promises to give you instant ENERGY…And that is exactly what each will ROB from your body with use over time!
(Please Note: Synthetic is not the same as herbal supplements that work with your bodies natural rhythms in order to support healthy functions...Most all athletes support their diets with high-quality supplements )

I am certain with caffeine on that list many of you are raging with fists clinched and arms pounding the air over your heads… “YOU CAN’T HAVE OUR CAFFEINE!”

I was addicted to caffeine for over 20 years—I am ashamed to say—and a few months ago I made the decision to kick the habit.  I am only sharing this with you now to let you know I was one of the raging people swearing by the “pick-me-up” that caffeine gave me… That I thought I NEEDED in order to complete my daily run, 8:00 am work, take care of 3 kids, run a household, get dinner at night, clean house before bed and still have enough energy to get into bed only so I could struggle to get to sleep (being that I had so much caffeine in me by now to fight the effects of being tired) …and begin again the following day! 

I am not going to lie to you…The first week of detox was &%$#@!

 …But now?  Now I have more energy at 43 years old than ever before!  I am less stressful overall, I am sleeping so well at night and waking feeling rested and renewed every day, my running times have improved and my distance runs are so much more enjoyable without the feeling of a caffeine “crash” at the end. 

I no longer worry about my “energy supply” running out because I am going strong on a natural supply. 

Todd Lange of Running Mate Fitness  posted a quote on his blog that referred to all of us having a “finite number of heartbeats in this life” and if this is true then it certainly stands to reason that increasing them artificially is a waste of those heartbeats.  From my personal experience up to this point I am under the impression that we don’t have enough as it is!

Stick with IT

I know if you hear “consistency” one more time…But it is still the truth.  You will only reap the benefits of exercise if you stick with it.  You will only maintain those benefits if you stick with it.

To strengthen your heart/cardiovascular system you need to settle in and stay for a while…A lifetime!

So, with this short list in place the runner who stays the course will definitely come out on the other side with a stronger heart/cardiovascular system as a direct result of the training.  Not to mention a stronger sense of “self”—A confidence in yourself that could only have been achieved by clearing away the “clutter” in your life, setting goals for yourself, attaining those goals one by one and refusing to allow anything within your control to stand in the way of your success!

Whatever it is that you tap into during those difficult miles of your race…those things inside that keep you going even though your body says “STOP”… Use that strength to push through everything that doesn’t come easy and you can do ANYTHING you desire …You see the heart of every runner is ALREADY strong!

…Until next time Please don’t forget to MAKE TODAY COUNT!

Written by CPT, Lori Vick

*Don't Forget to check out the NEW 10k 101 Program developed by Todd Lange of Running Mate Fitness.  It's a great program for making the transition from training for a 5k to a 10k!