Training at a certain heart rate is an effective way to get the most out of all kinds of workouts, including training as a beginning runner. Whether you are aiming to run your first marathon or planning just to run consistently, measuring your heart rate and staying within safe ranges allows you to add up the miles while making good progress on your cardiovascular capacity.
Maximum Heart Rate
The theoretical maximum heart rate you can achieve depends on your age. An easy way to get an estimate is to subtract your age from 220. For example, a 32-year-old has a maximum heart rate of 220 minus 32, equal to 188 beats per minute. It is not possible to run at maximum heart rate for more than a minute or two, so you need to find a heart-rate range that allows you to complete your planned distance.
Response to Exercise
Your heart beats faster and with more force during exercise. When you are running for time and distance, your heart rate should be around 65 percent to 80 percent of maximum to keep your muscles supplied with oxygen while allowing you to make good time. Measure your heart rate by placing a finger on your carotid artery -- the large artery below your jawline -- for 15 seconds, then multiplying by 4 to get beats per minute. If you don't want to stop during a run, buy a heart-rate monitor that displays your heart rate on wristwatch.
Talk Test
One "budget" heart rate monitor is the talk test, so called because if you are able to run and carry on a conversation, you are working at the lower end of your heart rate range, usually about 60 to 65 percent. If you can only say words with difficulty, your heart rate is at the upper end of training range, about 80 to 85 percent. The better cardiovascular condition you are in, the faster you can run while still being able to talk.
Intervals
An effective way to condition your heart is to run using intervals. A high-intensity interval means getting your heart rate up from 65 percent of maximum to 85 or 90 percent of maximum for 30 seconds to 1 minute. This can be done by running at a steady pace, then sprinting 50 yards. Repeat the interval several times during your run. Another type of interval is running uphill. A combination of flat and hilly areas is one of the best ways to improve your endurance during runs.
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