Hey Running Friends! Until I learned more about running, I felt like I had to "kill" every run. Make every run faster and harder. Now I know that there is a purpose to every run, and when we ignore that purpose we are not optimizing our bodies and can break them down instead of build them up. On today's episode, I am going over the "why" of the slower runs. This is the start of a series (and the beginning of Season 4!) on different runs and why we do them. In editing this episode, I wasn't happy with my explanation of how to find your max heart rate using Jack Daniel's Hill Test Method. Here is the test more (hopefully) clearly: Note- It is a good idea to have a friend with you as you do this, and have your doctor's permission if this is something new to you. Driving up heart rate can be dangerous, and your doctor will know if this is something you should do.  -- Using a running watch or chest strap (chest strap is more accurate), run hard up a hill for 2 minutes and note your heart rate at the end of the 2 minutes -- jog down and run hard up the hill again (2 minutes), check your heart rate If your heart rate is higher than what it was after the first reading, do a 3rd hill run and note the rate. You will keep running the hill until the heart rate is lower than the previous reading. The highest reading is approximately your max heart rate and you should be able to figure out percentages for your "zones" based on this number. See the Website of the Week below for a calculator you can use to plug that number in and find your zones. Resources from the Episode: Blog Posts from The Wrinkled Runner- Warm Up for a Better Run Why I Will Never Run My Easy Days Hard Explaining Different Running Workouts Setting Up a Running Journal YouTube Videos from The Wrinkled Runner- Warming Up Incorporating Different Running Workouts to Your Training Run Your Easy Days Easy Setting Up a Running Journal with Evernote Podcast Episodes from The Wrinkled Runner- Running Workouts The Warm Up Content from Other Sources- Runners World Training Paces Calculator Website Recommendations: This weeks website- Calculator Soup Heart Rate Zone Calculator- Do not use the age formula! Figure out your max heart rate (listen to the episode for various ways to do this, or do the test in the description of the episode above). At the top of the calculator there is a drop down menu that defaults to "Basic by Age", click the arrow and choose "Karvonen by MHR and RHR". Look at the data on whatever you use to measure your heart rate to find your resting heart rate (RHR) and plug in this and your max to find your percentages.