Running Programs Using Heart Rate

Runners monitor their heart rates to measure their levels of exertion and closely track training. Programs can be designed around reaching various heart rates during a running session to maximize performance goals. Running programs incorporating heart rates generally will have the athlete working in five zones that must be monitored.

Monitors

A typical running monitor is attached to the body with a chest strap. It contains a sensor that measures the heart rate and includes a wrist-worn receiver to display the readings. When you run, the monitor gives immediate feedback of beats per minute so you can gauge your exertion. Runners can look at the display to track the rate, though some monitors issue a beep to alert runners when they have gone lower or higher than a targeted heart rate for the particular workout.

Zones

Runners set different paces depending on their running program. That is, they run for different purposes on each outing as part of an overall regimen. This type of training might consist of longer runs, shorter runs at faster speeds or interval workouts – performed on different days – with the overall goal of attaining a fitness level that can conquer hilly portions or execute strong finishing kicks in races. For this, the runner can set the heart monitor for the targeted zone for each session in the program: slow, easy, tempo, steady and speed work.

Heart Rate

To use the monitor effectively, establish your “maximum heart rate” and “resting heart rate,” so the device records your range and can calculate your training zones. There are various methods to calculate your MHR. A simple, traditional method calls for subtracting your age from 220 (for men; 226 for women). So, a 44-year-old man would have an MHR of about 176. To find your resting heart rate, feel your pulse or use your heart rate monitor to measure the beats for one minute when you are completely relaxed, such as when you wake in the morning. Once you have established the outer ranges, you can use the heart monitor to input training ranges and put those to work, in a program designed for your specific running goals.

Considerations

Heart rate monitors provide accuracy and ease for tracking your heart rate during your training program. This can help you monitor your fitness and prevent overtraining or undertraining, which could lead to injuries or diminished performance in races. The monitors will also prepare your body to remember the proper pacing for sustained maximum effort.