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Know the running basics
Runners of any qualification must understand the fundamentals of aerobic and anaerobic metabolism, anaerobic threshold and heart rate zones. This knowledge is essential for controlling the training intensity and good running experience. Let's take a quick tour.

Aerobic metabolism

When you perform aerobic activities, your body creates energy through the combustion of fats, carbohydrates, and other elements in the presence of oxygen. Stay within the aerobic heart rate zone, and your body will take oxygen directly from blood to make muscles work.

Being in this zone feels relatively comfortable and it is the most effective way to burn fat. Aerobic activities, such as running and cycling, involve long-term energy production.

Anaerobic metabolism

When you perform anaerobic activities, your body creates energy in the absence of oxygen. Such activities are intense, so the lungs cannot provide you with enough oxygen fast enough. This mode is more stressful, but effective for gaining muscles.

The absence of oxygen causes lactic acid production. This acid makes muscles exhausted and not able to perform at a high level for long periods of time. Sprinting or lifting heavy weights are examples of anaerobic activities.
You reach the point of anaerobic threshold when you switch from aerobic to anaerobic metabolism. You need the 18 times more energy to proceed the exercises. The lactic acid starts to accumulate quickly in your blood. Your breath becomes heavy, the heartbeat echoes in ears, and carrying on a conversation is a challenge. To avoid this you should stay within the aerobic zone.

Aerobic zone and fat burning

The most effective way to burn fat is to train within the aerobic zone. Remember that long and slow distance runs keep you in the fat-burning zone for the entire session. Drum2Run helps you to control the training intensity and does not let you exceed the anaerobic threshold. To train smart you need to calculate your maximum heart rate and aerobic zone limits. This is necessary to ensure your heart is not overstrained, and your body uses fats to produce energy.
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Maximum Heart Rate
The heart rate zones help to make your training useful. The aerobic heart rate zone is perfect for cardio exercises like running. To calculate this zone, first you need to know your maximum heart rate.

MHR = 220 - your age

If you are 30 years old, your MHR is 190 beats per minute, that is pretty simple.
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Aerobic zone limits
Your MHR defines the aerobic zone limits.

Aerobic zone = MHR * 0,7

If your MHR is 190 beats per minute, then your aerobic zone's range is 114-152. When you perform within this zone, you should breathe harder - your body needs more oxygen - but you should not be out of breath. That is the key to a successful training.
How does Drum2Run work?
Our application helps you to stay within the aerobic zone and keep the optimal pace. Drum2Run generates and plays the music that sets the tempo for your number of steps per minute (cadence). All you need to do is to make sure your feet hit the ground in time with the beat.
We believe that this interaction is the easiest way to control your pace. Forget about displays. just Listen to the music and equalize your cadence with the beat.
Drum2Run monitors your heart rate, so the music slows down if the heart rate exceeds the anaerobic threshold. And the other way round - the music gears you up if you run slower than you can.

There are several music sets and we are working on new ones to ensure the library satisfies everyone. Soundtracks of your training will be different every time, whether your run for 30 minutes or 3 hours.
How to use Drum2Run?
Allow access to Apple Health for Drum2Run
Get your headphones on.
Tap Play
Start running
You do not need to check indications on your devices' screens. No need to look at cardio sensors. Run to the music, you will get all the instructions from it. As simple as that.
Ilya Bukharov
Drum2Run founder
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