When you first begin your foray into the wide world of running, you might be more concerned with factors like distance, speed, and how your body feels during and after a jog. However, many runners quickly delve deeper into this athletic activity and become interested in form, breathing techniques, and the benefits of monitoring heart rate and adjusting as a means of maximizing performance.
Heart rate training is used by all kinds of athletes, runners included. It involves using a heart rate monitor to keep track of how fast your heart beats during exercise. The benefit is nothing short of better health and enhanced performance.
Many runners make the mistake of pushing themselves too hard, running too fast for too long or doing this too often. Running feels good - right up until it doesn't. When you push too hard you can not only fatigue your body, but you could also cause injury, derailing your progress and sending you back to the starting line, so to speak.
With heart rate training you'll calculate heart rate zones that provide specific benefits during running and try to stick to a set regimen for optimal results. How can you determine ideal heart rates to produce desired effects? Here are a few tips for every runner interested in heart rate training.
Calculating Your Target Heart Rate
The easiest way to begin when it comes to calculating ideal heart rates for running is by determining your resting heart rate and your maximum heart rate. These are the basic numbers you'll need to begin further calculations.
Your resting heart rate is nothing more than your average, everyday beats per minute, when your body is in a resting state, so to speak. The best way to determine this number is to check your beats per minute before getting up in the morning for several days in a row and then average out the numbers.
As for your maximum heart rate, start with the number 220 and subtract your age. If you're 30, your maximum heart rate should not exceed 190. If you're 50, it should be 170. This method isn't entirely accurate, so you'll have to adjust based on how you feel, but it's a place to start.
Next you can calculate your heart rate reserve (HRR), or the available beats per minute that you can devote to exercise above and beyond your resting heart rate. In other words, it determines the level of intensity your body can endure. Your HRR is calculated by subtracting your resting heart rate from your maximum heart rate.
If you're a 30-year-old with a resting heart rate of 80, your HRR would be 110. The reason this number is important is because the maximum heart rate is just a rough estimate based on age - it doesn't account for individual resting heart rate and how it can affect performance.
Your HRR provides additional information to help you determine appropriate ranges for heart rates during activity so that you can gain the most benefit from every running session.
Heart Rate Zones
There are different heart rate zones that are used for different portions of a workout, and knowing them is essential to proper heart rate training. The percentages used are based on maximum heart rate.
Runners have many goals, such as burning fat, increasing aerobic endurance, and improving athletic performance. Using target heart rates and zones appropriately during training can help you to accomplish your specific goals.
So you want to be in the top 0.5%? You want to join that tiny percentage of people who have finished a marathon?
The good news is you can totally do it. All you have to do is follow these seven simple (not necessarily easy) steps:
We're back. I'm back. I know for a lot of you the gyms are closed or will be closed soon. But good news another great benefit of running is you can do it by yourself, you can do it outside and you don't need a lot of gear.
So I know it’s not much notice, but we've got to get moving. A new challenge starts on Monday, so get your head ready and let’s do this.