Heart rate can be an accurate measure of how hard a runner is working and how much effort they are putting into each mile. A knowledge of personal resting heart rate, maximum heart rate, and target heart rate zones can be key to setting a sustainable pace and determining fitness levels and recovery times, as well as training intensity. Making target heart rate zones a beneficial training aide for runners.
Find Target Heart Rate
In order to effectively utilize target heart rate zones in a training plan, a runner must first determine his or her personal zones. The average target heart rate zone is between 50 and 85 percent of the maximum heart rate. The maximum heart rate can be estimated by subtracting the runner's age in years from 220. With that number a runner can determine their target heart rate simply by deciding what percent of their maximum heart rate they want to train at.
Heart Rate Zones
Since the target heart rate zone refers to such a broad spectrum of physical intensity, it has been broken down into four different intensity levels. Most of the time, runners will train within the second and third zones. Spanning 60 to 80 percent of the maximum heart rate, these zones can burn calories and increase endurance. The first zone maintains a pulse around 50 or 60 percent of the maximum heart rate. The fourth zone pushes the pulse up to 85 percent and is typically only used for advanced conditioning.
Interval Training
Interval training is used by runners to shock the body's systems in order to improve endurance and strengthen the heart. Using target heart rate zones for guidelines, interval training alternates between a high intensity phase and a recovery period. The high intensity phase should last between one and four minutes and push the heart rate into zone four. By the end of this phase the runner should be winded. During the recovery phase, which immediately follows the high intensity phase, the pulse should drop about 20 beats per minute but not return to its resting rate.
Considerations
Before considering an intense interval training program, a runner should be able to sustain 65 to 75 percent of their maximum heart rate for at least 30 minutes. However, runners just beginning a training program can include interval training in their runs simply by increasing their speed for short periods of time before returning to a more comfortable pace. As a general rule, avoid pushing into the 90 percent zone of the maximum heart rate. Interval training should be done a couple times a week but not on consecutive days.
Significance
Establishing a target heart rate can serve as a guide for maintaining a steady, sustainable pace. By setting a target heart rate, runners can adjust their speed to fit the terrain, their energy levels, and the remaining distance. An awareness of heart rate can also help runners regulate their training, preventing under- and over-training. Under-training is ineffective since there is a minimal increase in the runner's pulse. Over- training can cause injury since the runner does not run at a sustainable pace. Heart rate monitors are an accurate and effective way to monitor pulse while running.
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