Your heart rate and running performance share an important connection. Your heart constantly beats while you run conveying important messages to the rest of your body. It allows you to know if you are running too fast, too slow or at a comfortable pace. According to Running Planet, heart rate training provides benefits that include increased awareness of potential overtraining, injury rehabilitation assistance, and estimation of your running and training pace. Understanding the various components of heart rate training will increase your self-awareness, enhance your running performance and protect your body against potential injuries. If you are new to running, get a doctor's OK prior to incorporating this method of training to your running program.
Heart Rate Training Components
Step 1
Determine your resting heart rate, which is the number of times your heart beats per minute. Place your first two fingers of your right hand on your carotid artery in your neck or on your radial artery on the inside of your left wrist. Using a stopwatch, time yourself for a minute and count the number of pulses your feel.
Step 2
Estimate your maximum heart rate, or MHR. Subtract your age from 220. The maximum heart rate for a 36 year old would be 184 beats per minute. Training at your MHR is extremely stressful and dangerous for your body. Sports Fitness Advisor recommends avoiding training in this zone, unless under the supervision of a specialist.
Step 3
Calculate your target training heart rate. Multiply your MHR by your training rate percentage. Your training program will vary among these three training modes. Long and easy runs are 65 percent to 75 percent MHR. Tempo runs are 87 percent to 92 percent. Interval runs are 95 percent to 100 percent MHR.
Step 4
Establish your running goal; to run a 5k, 10-miler, half marathon, etc. Determine a pacing zone for your speed and distance. If you want to complete a 5k in 25 minutes, you will need to train at a specific running pace to achieve your goal of running 8 minute miles.
Step 5
Monitor your runs. Use a heart rate monitor to assess that your heart rate in the proper training zone. These monitors will notify you if are above or below your desired heart rate and pace.
Step 6
Maintain your pace. Vary your target heart rate throughout your training. This will allow your body to adapt and progress comfortably with training demands.
Tips and Warnings
- If you are a beginner, incorporate run-walk intervals into your program. This allows for your body to progressively adapt to the changes in your heart rate and increase your performance over time. Your resting heart rate changes with increased fitness levels and age. As you age, your resting heart rate will increase. As you become fitter, your resting heart rate will decrease.
- Problems with establishing a normal heart rate have the potential to develop under certain conditions. These include the use of certain medications, supplements, and drugs, being under large amounts of stress, feeling fatigue and running in the heat.
Things You'll Need
- Heart rate monitor
- Stopwatch
References
- Running Planet: How to use heart rate training to improve your running performance
- Cool Running: The power of pace and heart rate training
- Marathon Training: Train properly with a heart rate monitor
- American Heart Association: Calculating and monitoring your target heart rate
- Sports Fitness Advisor: Heart rate training
Member Comments