What happens if you run too fast in training?

Ms K Sir A

I'm a new runner, and am frequently coming across the advice to run at a pace where you can talk comfortably. I tend to want to run a bit faster than this. So what happens if you train with a 5k run and are pushing yourself to the point where ur breathing heavily pretty much all of the run?

Part of the reason why I ask this question is due to my still having a blotchy face a couple of days after my first tri. A friend said this was due to high blood pressure and won't fade for another couple of days yet. It certainly looks like it could be here to stay a long while.

I guess my concern is, am I shooting up my blood pressure into a risky zone every time I train if this reasoning is correct, and if so am I at risk of putting myself into hospital for doing so if I am training 'too hard' for what my body is capable of? Or is it ok to push your blood pressure up for an hour or so a few times a week?

Thanks in advance.

RoyMcC

Definitely one for your GP this! That high BP needs to be controlled, regardless of your running.

Ms K Sir A

I'm pretty sure my BP is perfectly normal while at rest. Last check up was fine. Not discounting the merits of a doctors visit, but assuming I am healthy otherwise.... What happens if you run too fast while training?

Ms K Sir A

I might add.... fast in this context is actually only a 30 min 5k run for the tri after having completed the swim & cycle, I haven't been timing for the training. I have only been training for 2 months. But with the inability to hold a conversation while running.... it would appear that this is technically too fast from what I can gather on here.

RoyMcC

Oh right, sorry! It's just that I have (controlled) high BP and am aware of the risks of disregarding it.

In which case you'll find that a healthy heart is amazingly strong and will take everything that's thrown at it. The general advice given to any beginner is to start slowly - indeed any runner in base training will be running slow miles in order to condition his/her body for greater efforts later.

But there is no reason at all why you can't push yourself now and again. In which case of course your heart rate will increase. Many athletes train within heart-rate zones, for which of course a HRM is needed. (I guess one or two more expert people in this area may be along shortly).

So I'd not be concerned with making your heart work harder, that's what it's there for.

Ms K Sir A

Thanks for that, I'll watch this space. And maybe book a checkup to be on the safe side anyway. Thanks for the advice.

adagio

Hey Op,

So what happens if you train with a 5k run and are pushing yourself to the point where ur breathing heavily pretty much all of the run?

You are training inefficiently and with your heart and not your head. Try to get into the habit of slowly building up your training - even if you don't feel you are pushing your self as hard as your instincts are telling you to - slow down and build up gradually.
Otherwise you will get into the habit of hitting the road and running close to race speed frequently which will impact upon your ability to race and may lead to unnecessary injuries.
There is nothing more satisfying than running fast and comfortably within your comfort zone - this will come regardless of how you decide to train, but it will come 10 fold quicker if you use your head and train smart.

Or is it ok to push your blood pressure up for an hour or so a few times a week?

This question is case specific -
have you a history of high blood pressure?
have you had it tested recently?
what does the rest of your lifestyle consist of (smoking/drinking/drugs..etc)?

Example:
I run 3 times p/week.
Mountain train once/week (I compete every 3/4 weeks)
Cycle once p/week in Wicklow (in training for the Alps)
Rock Climb 3/4 times p/week.

As you progress with your training (always take a long term view) you will push your body as you can't imagine now.
In conclusion - train smart with your head and not with your heart...... and don't leave your racing legs on the training days or your wasting your time racing.

Keep up the training and best of luck.