Heart rate monitors are simple devices that allow runners to measure and record their heart rate during exercise. They are especially helpful for high-intensity runs and when used in conjunction with a heart rate training plan. The technology has advanced significantly in recent years, making heart rate monitors smaller and less expensive, so more runners are now training with them. The key is to learn about specific training zones and know your target heart rate for each workout.
Maximum Heart Rate
Knowing your maximum heart rate (MHR) is important because all zones are a percentage of this number. The simplest way to calculate your MHR is to subtract your age from 220. So if you are 40 years old, your maximum heart rate during any race or workout would be 180.
Another, more detailed way to calculate this is:
For runners under age 40, MHR = 208 - (.7 x your age)
For runners over age 40, MHR = 205 -- (.5 x your age)
When running, you want to stay under your MHR at all times. Anything above that could be dangerous.
Long or Easy Runs
Completed at 65 to 75 percent of your MHR, long or easy runs represent the ideal fat burning zone. This is where the majority of your workouts should be and is described as a slower, more comfortable pace where you can easily carry on a conversation with a fellow runner.
Tempo Runs
Tempo runs are typically done at your 10K race pace for 2 to 4 miles. The ideal heart rate for these runs is 87 to 92 percent of your MHR. The goal is to teach your body to sustain a faster pace over a longer distance.
Interval Runs
Undoubtedly the most challenging run, interval workouts focus on speed. They are done with short bursts of fast running at 95 to 100 percent of your MHR. Because of the difficulty and stress on your body, these workouts are usually only done once a week.
Payoff
Once you know what the target heart rate is for your workout, monitor your efforts during each run. This helps avoid over-training which is a common cause of injury, fatigue and burn-out. It also prevents under-training which will slow your conditioning. Many athletes are not aware of over- or under-training until they have over-stressed their bodies or have a lack of progress with their fitness.
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