I run 3 to 4 miles every other day, and it takes me about 30-35 minutes to do so. I have a Polar A-3 heart Monitor, and I try and keep my Heart rate between 75-85% the whole time. Is this good? Should I keep it lower?

Is this considered HIIT? If not, what do I need to do to make it so? IS this a good % rate to burn the most fat?

After a run, what should I eat/drink to gain the most benefit out of my run?

I run first thing on the weekends (Saturday or Sunday. Not both) before I eat, but can't run until after work Monday thru Friday.

Hi James,

What you have been doing is called Continuous Training. This is different to HIIT but still a good way to improve your fitness. A good way of knowing if you are running too hard is to ask "am I able to talk during the run?" If you can talk but are still puffing then you are at a good pace. I know it doesnt sound accurate but I train occasionaly with pro triathletes and this is how they measure it.

HIIT (High Intensity Interval Training) would be something like:

jog 30secs
sprint (90-100%) 30secs
repeat 5-15 times.

HIIT is good because its high intensity which means you only need to do it for up to 15 mins and you speed your metabolism up enough to last the rest of the day. You dont burn as much during the workout as in continuous but you burn more for the rest of the day.

I perform both because continuous training is better for Cardiovasular fitness and mainly works the aerobic system (plus a little bit of the lactic acid system) while HIIT is good for weight loss and uses the ATP-PC system and lactic acid system with a bit of the aerobic system.

If you are training for fitness after the run you should drink something like Gatorade to help your muscles recover and get back the fluids. If you are training for fat loss drink water (you dont want the calories in Gatorade) and half an hour later have a meal.

Hope this helps

Marcus