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If someone had told me I would be writing about running, I would never have believed it. Today, running has been one of my best experiences. I have found myself in a way that I consider quite productive. The year 2024 was a year of many changes. I practically stopped drinking, improved my diet, paid more attention to my sleep, and decided to be a runner. The purpose of this post is to discuss my training process in 2024, my results, and the changes in my life.
Introduction
In 2022, I started paying more attention to my health. That was when I bought my first Apple Watch and a Polar H10. I started running, but without much concern. The motive was simply to exercise and leave a sedentary lifestyle behind. It was also around this time that I learned about the VO2MAX metric and its relationship to longevity. Another motivating factor for starting to run was generating data so I could practice data analysis. However, after starting, I began to delve deeper into related topics and ended up liking it much more than I imagined.
In 2024, when I started running seriously—approximately in March—I realized that I actually hadn’t been running much at all before. My monthly volume was very low. For this reason, I consider 2024 my first real year of running. Below, I show my monthly volume corresponding to the years 2022, 2023, and 2024.
As you can see, the difference is huge. In 4 months of 2024, I covered the total volume of the two previous years combined. In 2024 I was consistent, walking and running at least three times a week. I progressed relatively well, considering my own metrics.
I do not follow any training plan, spreadsheet, nor do I have the guidance of any professional. I follow the work of athletes, researchers, and scientists through social media, podcasts, research papers, and other sources. The foundation of my training comes from my interpretation of the materials I find and consume.
My training consists mostly of light training—Zone 1 or 2—which are low-intensity workouts. I do a more intense workout from time to time. I also walk very frequently. Before running, I walk approximately 5 km, and at times I take longer walks.
In 2024, I can’t recall precisely if I had a training schedule, but often I would decide what to do on the day itself or even right when starting the run. Of course, it also depended a lot on my physical state. If I was feeling tired, I didn’t do high-intensity training. I did many runs at a pace of 08:00 and even 10:00 min/km. One of the reasons for running at this pace is to be conservative in training. Even though I had exam results providing my approximate heart rate zones, I preferred to run below what was defined as VT1 (Ventilatory Threshold 1).
Exams are performed in a controlled environment, and the result may not be reliable in a different environment, mainly due to variations in temperature, humidity, and personal factors. Polar, the company whose analytical platform and equipment I use for running, provides a cardiac threshold regarding energy utilization. The app mentions when the energy being used is mostly from fat, and I made a point of running within that interval, maintaining an average BPM of 130. Below, I show the intensity distribution of my training in 2024, including walking and running. Unfortunately, Polar’s analytical system does not display the amount of time below Zone 1. Therefore, the total sum of hours in all zones does not equal the total time of my workouts.
Most of my training was walking. The number of hours related to my walks corresponds to 57% of the total hours. This equates to 152 hours. Running corresponds to 40% and 107 hours.
As I mentioned earlier, during many running sessions, I preferred to keep myself within the zone called “fat.” The upper limit of this zone was approximately 130 BPM on average. One of the first pieces of evidence that I was making progress is that in the beginning, I practically needed to walk to stay in the fat-burning range, but after some time training, I was already able to run at a slow pace within it.
The reason I perform mostly low-intensity training is quite popular and easy to find information on. There are some links at the end of this post, but anyone interested can search for Zone 2 training. I mention the results of my training in this post, but before that, let’s start with the gadgets I use.
Gadgets
Polar H10
I started using—and whenever possible, I use—products from the company Polar. They have good reviews from respected people in the field. I bought the first product, the Polar H10, liked it, and have been using it ever since. Being the first running-related product I acquired and having had no serious problems so far, I haven’t even thought about trying products from other companies. In addition to using the Polar H10 on my runs, I also use it with HRV4Training, which I will comment on later in this post.
Polar provides two software applications, Polar Beat and Polar Flow, as well as a web platform also named Polar Flow. Since I used only the Polar H10, without a Polar watch, the app to be used is Polar Beat. The Polar H10 can record sessions on the device itself, but for my use, the phone seems to be necessary. As I perform walks and runs, the activity needs to be started and finished with the phone before starting again to begin another activity. Thus, multiple sessions per day. Some important information is also not displayed in Polar Beat because it wasn’t recorded with a Polar watch. To access it, it is necessary to access Polar Flow web.
For those who don’t know, Polar is one of the main companies related to running devices. They developed the first portable heart rate monitor. One of the reasons I prefer Polar is that they have a more serious scientific stance, making available various white papers on the algorithms, patents, and methodologies used.
Apple Watch
I have used the Apple Watch since January 2022. Initially, just to leave a sedentary lifestyle behind. I didn’t give much importance to it as a running watch at first. Unfortunately, I only learned about some interesting features in 2024, and for this reason, I couldn’t take full advantage of it. It remains an essential device in my life; I use it 24 hours a day.
However, regarding running, it is not my primary device. I use it for sleep monitoring, approximate hours slept, heart rate during the day, and mainly resting heart rate. I completely ignore the Apple Watch’s HRV. One feature of the watch I really like is the notifications we receive when defining a lower or upper limit for heart rates. Mine is configured with a lower limit of 45 and an upper of 100 BPM. When I wake up and receive these lower limit notifications, I interpret it as having had a good sleep. It means my heart rate stayed at or below 45 BPM for specific minutes during sleep. Another interpretation I have is that I am in good state physically.
It is not a direct correlation, but usually, when I receive the notifications, I believe I am well. Another piece of evidence of progress during my training is the frequency with which I receive these notifications. It took a long time for me to start receiving them, and it has become more frequent. This means my resting heart rate is dropping, especially during sleep. Most of the year I used the Apple Watch 7, and only at the end of 2024 did I acquire the Apple Watch 10. One of the differences is the ability to measure body temperature during sleep, but aside from that, at least during the writing of this post, I haven’t felt any significant improvement.
Software
HRV4Training
One of the most important changes I made was using the HRV4Training app for heart monitoring. Through the app, I monitor my Resting Heart Rate (RHR) and HRV (Heart Rate Variability). Although I started using it in practice in 2023, usage became constant and regular starting in 2024. More information about the app can be found in the vast online documentation. The author, Marco Altini, writes frequently, and he can be found on Substack and Strava. You buy the app, install it on your phone, and start using it. The purchase is one-time, but they offer an online platform called HRV4Training Pro which has an annual subscription.
When I wake up, I go to the bathroom first and then do measurements. I get my RHR, HRV, and a daily recommendation. I use it in conjunction with the Polar H10, a high-standard heart rate monitor, but it can also be used with just a cell phone. It has the option to use the camera to collect RHR and HRV. This has been my routine for over a year, regardless of whether I am at home or traveling. The app performs some analyses on the subjective data provided by the user (sleep time, fatigue, muscle pain, etc.) while also taking into account physiological data (RHR, SDNN, rMSSD, etc.) and helps a lot during training and general health monitoring. Through it, for example, I can measure the result of my training, such as volume and intensity, and also my health. I noticed over time my resting heart rate dropping and HRV rising or remaining stable. I was even able to know I was getting sick before starting to feel symptoms. When I increase monthly volume and my data starts to show a negative influence, the app informs me. For a time, I had running results inferior to what I expected and was used to getting, and the app reported it as accumulated fatigue. After resting for more days than usual, I returned to getting consistent results.
In addition to these uses, there are other features available in the Pro version such as VO2Max prediction, Lactate Threshold, Aerobic Decoupling and Efficiency, and much more. The app is very good and is one of my favorites. I tend to use it a lot during my day-to-day, often just to review data or to learn about features I still don’t know. I won’t talk more about HRV4Training for now; otherwise, this post will become much larger than initially planned. Below are some images from the app with their respective dates and my comments.
4 February 2024
In early February, I took a screenshot of the app that informs a prediction of my VO2Max. As you can see, based on my running data, the predicted value was 47. HRV4Training is the app that has had the best reliability regarding metric prediction. The predicted VO2MAX is very close to the value measured in the laboratory.
24 February 2024
Another screenshot I took was about the Lactate Threshold. The definition of the concept is included in the screenshot itself, so I don’t need to talk about it. The estimated pace is 05:39 min/km. In hindsight, this value seems to have been very accurate. I remember that at that time I was trying to set my best time in the 5 KM, and this was a pace that took me a while to improve. This shows how accurate the app is. As I already mentioned, I did some laboratory exams to obtain data like VO2Max and heart zones, and HRV4Training has shown great accuracy. I tend to believe more in HRV4Training than in the exams themselves.
28 June 2024
In June, due to training, I managed to lower my lactate threshold.
On the same day as the screenshot above, the app showed the VO2Max estimate at a value of 50. Demonstrating an evolution since February.
In addition to informing the value, it also informs the history.
21 September 2024
In September, I managed to progress even further. I reached a Lactate Threshold at a pace of 05:08 min/km. This value makes a lot of sense. My goal by the end of 2024 was to run 5 km in 25 minutes. I managed to do a time very close to that in December, but I was only able to achieve a time below that in 2025. This shows how reliable the app is.
Unfortunately, I only have these screenshots and cannot obtain a more gradual evolution, month by month, for example. Even so, I believe these screenshots manage to show progress that made me very happy.
Polar Flow, Polar Beat, and Polar Flow Web
Polar offers a web platform with more features than those available through the Polar Beat program. It is a resource I use quite frequently. In December 2024, I purchased a Polar watch, the Polar Vantage V3. With this, I can get much more information and more accurate monitoring, especially on runs. I obtained other advantages by acquiring the watch, but I believe it is more relevant to write about it in another blog post. Before the watch, I used only the Polar H10 and the Polar Beat app. Polar Beat does not contain much information, and I became totally dependent on Polar Flow web. However, with the watch, I no longer need to use Polar Beat. The Polar Flow program on the phone is now the main app I use daily, and Polar Flow web when I need more detailed information.
Strava and TrainingPeaks
I also use Strava and TrainingPeaks. Honestly, I end up not using many of the features of either platform. TrainingPeaks was necessary to automatically upload my workout data to HRV4Training. Instead of having to manually count kilometers traveled and other metrics, through the connection of HRV4Training with TrainingPeaks, it obtains the necessary information automatically. I recognize that TrainingPeaks is a more complete platform than Strava, however, I never managed to use it correctly. Today I use it only to access my personal records and, previously, to take notes.
I started using Strava because it is required for a specific feature of HRV4Training, and for this reason, today HRV4Training imports data from Strava and no longer from TrainingPeaks. I ended up enjoying the replacement after acquiring the premium version, but I don’t consider it such an important tool for training. I use it more as a social media, to see the progress of friends and professional athletes. It has been useful for this purpose, as I learn details of runs that I believe I wouldn’t learn if I weren’t exposed to the social media. One day I will learn to use TrainingPeaks better; it seems to be a very complete tool.
Exams
Now let’s go to the important data from the exams I performed during this period. I did two cardiopulmonary exercise tests (CPETs). Below I show the main results. A detail about the exams is that I do not feel comfortable running on treadmills at all. The only times in my life I ran on a treadmill were to take exams. The space is small and there is an imminent risk of falling, especially when at a very intense, all-out pace.
CPET 1 – 25/01/2024
CPET 2 – 23/11/2024
Personal Records
1 km
I have never ran 1 km at a strong pace while fresh to know what time I can achieve. All these marks below were during runs. Probably the last km with the goal of reaching a certain time (best time in 5 km) and after a considerable gap (positive split). Before trying to improve my time in the 5 km, I did 3 and 4 km at a strong pace to feel if it would be possible. Sometimes I also tried to achieve a specific time in the 5 km, but I started too strong and therefore couldn’t finish. Over time I learned to control the pace to better try to achieve the goals.
5 km
I had bought the Polar Vantage V3 watch and was still learning to use it. It has a feature called Race Pace in which you define distance and time, and it informs you, on the display, if you are below or above the established time. From what I remember, I had gone out to do a run that wasn’t so intense, precisely because it was a location I hadn’t visited in many years. In the middle of the run—I don’t remember exactly in detail—the watch informed me that I was below or close to the time, but I hadn’t set 5 km in 25 minutes, though I thought I had. Thus, I started to increase the pace to ensure running below the mark. I finished the run below the time on the watch, and only afterwards realized I hadn’t set 5 km in 25 minutes. In any case, it was a good run, and I was only a few seconds over. I believe that I would have managed to run below 25 minutes that day if I had defined the proper time on the watch. Furthermore, there was an event happening at the location and I needed to dodge many people. This mark of 5km in 25 minutes was a time I chased for a few months, and despite getting closer and closer, it was difficult. On this day, when I was only a few seconds away, I was relieved, mainly for having achieved this time due to a confusion.
10 km
I don’t remember this run very well, so I can’t give context. In any case, it was a mark that made me happy.
15 km
TrainingPeaks does not record personal best times for 15 km, for this reason, I do not present the screenshot of my best 15 km here. My best times in the 15 km and 10 miles were within my first half marathon. Thus, there is also no summary of these two runs in Polar Flow to show. However, I can select a specific range of a run in which the tool provides me with the highlights. Although I don’t have the TrainingPeaks screenshot to show, on Strava I can see that I ran 15 km three times in 2024. None of those times were intended to be fast runs.
10 miles
I didn’t know that TrainingPeaks didn’t record time for 15 km. The first time I ran this distance, I was surprised and frustrated to realize this detail. In order to have the records saved for tracking and analysis, the next time I ran 15 km, I continued a little more to have my first record for 10 miles. I did two 10-mile runs, the first just enough to record in TrainingPeaks and the second within the first half-marathon I ran. Since my best time for 10 miles was within the half-marathon, I don’t have a run summary in Polar Flow to show, but just like I did with the 15 km above, I selected approximately 10 miles and the platform shows the relevant information.
21 km Half Marathon
Even I didn’t believe it when I ran my first half marathon. It wasn’t planned at all. I was running and at a certain moment I thought: “I’ll go for the half marathon.” As I showed above, I ran 10 miles only twice and nothing more than that until reaching the half marathon.
Conclusion
Already in the beginning of 2025, just a few months in, I increased my running volume and improved all these times considerably. I broke the 5 km barrier in 25 minutes, and achieved a time below 24 minutes. In the 10k I reached an average pace of 5:14 min/km. In the 15k I reached an average pace of 05:29 min/km and in the half marathon, 05:58 min/km on average. Many of these times were not achieved in a maximum effort session. I try to reduce the time progressively. Within one month, I did four low-intensity runs of 16 km, and then ran the half marathon time mentioned above. The first time I ran the half marathon distance, I felt tiredness and fatigue for a few days. This time, I ran much more and at a more intense pace, and after a day of rest, I was already back on the tracks, feeling comfortably well. I am very satisfied with these results after just a year of running.
Through this post, I tried to document one year of my training. They are far from being good times and great performance, but I run for my satisfaction and self-validation. This blog post also serves as a diary, albeit public, where I can return after a while to better understand some things and analyze results. Encouraging and perhaps even helping other people who wish to start running is also one of the main reasons I wrote this blog post. The fact that I wrote this post evidences how important running has been for me. I feel considerably better, physically and psychologically. It may not be directly related, but my professional performance has improved since I focused on running.
The goal is to do at least one review like this per year and, of course, continue progressing.
References
312 – A masterclass in lactate: Its critical role as metabolic fuel, implications for diseases, and therapeutic potential from cancer to brain health and beyond | George A. Brooks, Ph.D.
https://peterattiamd.com/georgebrooks
85 – Iñigo San Millán, Ph.D.: Zone 2 Training and Metabolic Health
https://peterattiamd.com/inigosanmillan
201 – Deep dive back into Zone 2 | Iñigo San-Millán, Ph.D. (Pt. 2)
https://peterattiamd.com/inigosanmillan2