Experimentation and identification of physical variables specific to a person can determine his ideal heart rate while running. The formula for finding your maximum heart rate--220 minus your age equals your max heart rate--is widely used, but it is only an approximation. Many factors need to be considered to determine your ideal heart rate.
General Running
In his 1977 book, "The Complete Book of Running," Jim Fixx details a formula to find your specific heart rate for your daily training run. Subtract your resting heart rate from your max heart rate, multiple by .75, then add your resting heart rate.
For example:
162 is max heart rate for 58-year-old
- 60 resting heart rate
= 102 x .75 = 76.5
+ 60 resting = 136.5 beats per minute
The formula of 220 minus your age is for your maximum heart rate, but you cannot do all of your runs at max heart rate. Instead, use this formula to find a comfortable, daily running heart rate.
Specific Workouts
According to Running For Fitness.org in its "Heart Rate Zones" article, there are four main categories of run workouts, which increase in intensity for training purposes and cardio benefits. Daily runs should be at 60 percent to 70 percent of your max heart rate. Aerobic zone runs are at 70 percent to 80 percent of your max. Anaerobic zone runs are at 80 percent to 90 percent, and VO2 max runs peak at between 90 percent and 100 percent of your max. The last run is for racing.
Rationale
Many runners assume that measuring their heart rate is simply what they are supposed to do, but it's actually the best way to determine your level of effort and overall fitness. It is also the best way to see if you are achieving your running goals and gauge your progress on the way to achieving those goals. Many runners either under- or over-train because of their lack of proper heart rate monitoring.
Other Factors
There are more factors to consider in finding your ideal heart rate when running. Dr. Jack Daniels states in his 1998 book, "Daniels Running Formula," that you also have to take into consideration the air temperature, the clothing you are wearing, the state of your health and your level of hydration. You should even take into account whether you are running indoors where there is not much air movement. This can affect your level of skin cooling, usually resulting in you being hotter, and a raised heart rate.
Your Ideal Running Heart Rate
Whether you are a beginning or experienced runner, keep in mind that your ideal running heart rate today will change tomorrow or a year from now or 10 years from now. Keep a daily journal or log of your running heart rate and figure an average over a long period. With the wide availability of heart rate monitors on the market, finding your ideal heart rate does not have to be a guessing game. Using your ideal heart rate on a daily basis really is just a vehicle you are using to achieve your real goal, which is to stay healthy and fit and to run well.
References
- RunningForFitness; Heart Rate Zones
- "Daniel's Running Formula": Dr. Jack Daniels; 1998
