Many runners, especially new runners, tend to run faster than they should. Easy runs often aren’t as easy as they should be. And, if you’re newer to running, you may not know what an easy run should feel like in your body yet. Running with a heart rate monitor will allow you to better track your effort via heart rate, allowing you to adjust your effort accordingly. Although heart rate training has some flaws, it is still a very useful tool for many runners. I’ve personally found it very helpful to help me run slowly enough on my long and recovery runs.
Why do heart rate training?
Easy and long runs should be done at conversation pace. Tempo runs should be comfortably hard. But, what exactly do those effort levels mean? If you’re just starting to run, or if you’ve done a lot of running but haven’t paid much attention to how hard you’re running, it can be tough to figure out how hard you should run. The biggest benefit I got out of heart rate training was figuring out how different training paces should feel.
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I did most of my runs with a heart rate monitor for about a year to a year and a half, paying close attention to how my body and my breathing should feel during a long run, tempo runs, intervals, etc. Running with a heart rate monitor allowed me to learn how much effort I should be putting into each type of run, and really helped me figure out how to run slow enough on my long and easy runs. For me, learning what each type of run should feel like is the biggest benefit I got out of heart rate training.
So, how do you train using a heart rate monitor?
First, you’ll need to find your maximum heart rate (MHR). The general formula for MHR, which is quite often wrong, is to subtract your age from 220. There are a few formulas that are a little more accurate. I personally ran some interval workouts using my heart rate monitor, found the highest heart rate values that I sustained for a minute or so, and considered that to be my MHR.
Once you have your MHR, you can calculate your heart rate zones for running, generally calculated as a percentage of MHR. Different heart rate training guides will give you different ranges, so these are general estimates of ranges synthesized from a few sources.
Recovery runs: <75% MHR
Easy runs: 65-75% MHR
Long runs: 70-75% MHR
Marathon pace: 79-88% MHR
Lactate threshold: 85-92% MHR
5k: 93-97% MHR
Intervals: 95-100% MHR
(Sources: Runner’s World, Advanced Marathoning, Active)
Tough running conditions like hot and humid weather put a stress on the body and will cause your heart rate to be higher. In hot and humid conditions, it’s okay to allow your heart rate to go a few beats higher than these recommended ranges. And, again, these are just general guidelines. Always make sure to listen to your body and take it easy if your body needs a break.
Runners: do you run using a heart rate monitor?
How has heart rate training worked for you?
Any questions about heart rate training?
I started doing some heart rate training this year. I was shocked that when I slowed down on my long runs like you’re supposed to how long I can run for. I can finish a long run feeling great and I never knew that’s what it was supposed to be like!
I know! Right there with ya. I think so many of us have this preconceived notion that running is supposed to be hard that we don’t realize how slow the majority of our training runs should be. Glad heart rate training was helpful for you, too!
I need to try this sometime! Seems like a great tool!
It really helped me, Julie! If you happen to get a fitness monitor that includes a heart rate monitor, definitely give it a try! 🙂
Thanks for this post. I have been running daily and just run to run. I should really invest in a heart rate monitor so I can track my heart rate and improve my running.
You are so welcome, Jenn! Hope it was helpful! It really does help to make sure that you’re doing your runs at the appropriate effort level, and heart rate training is an easy way to make sure you’re doing just that!
I’ve done HRT but I know several people who have and it has been great for them!
You’re also very in tune with your body, and I’d venture that you’re better at listening to the signals your body sends you than most runners. So, I can get why you wouldn’t necessarily need heart rate training. 🙂
I have a heart rate monitor, but forget to wear it. I know I need to because it would do like you said and help. Thank you so much for sharing the information. Have a great day
bakingrunner.blogspot.com
Very cool. We use heart rate at Orange Theory, but I don’t use it myself on my runs.
Hi Beth. I’ve missed so much. For some reason your link in my reading list wasn’t refreshing so I’ve been thinking you haven’t posted in a few weeks. ugh. Gotta love technology.
Anyway, I went to an info meeting last night to find out more about becoming a yoga teacher. I’ve been thinking about it for a while. Just wanted to let you know you were part of the inspiration to take the first step toward doing this [if I can make it work with my work schedule and family]. Thanks.
Good info! I like working out at OrangeTheory because they measure your heart rate and it’s definitely something different than I’m used to doing on my own.
I have been using my heart rate monitor for a year now and earnestly focused on only low heart rate training for about 3 months this winter trying to follow the Maffetone method – every single run at at the maxium aerobic heart rate (180-age). I could run forever but it was really hard to run slow enough to keep my heart rate at the target but after a few months, I was able to run 11:30 minute miles – which felt so foreign after spending two years considering successful runs to have an averge pace in the low 9s. After that I switched back to more of a zone approach becuase I really missed the way I felt after a good tempo run. I’m going to try to stick with the low heart rate training again this fall/winter and see if I can get a little faster at my MAT heart rate.
You’re so right–it’s really, really hard to train yourself to run slowly enough. I actually used to do a lot of treadmill running when I was first starting with heart rate training so I’d run slow enough. But, I know when I run slow during my base mileage, it’s easier to run as fast as I need to on tempo runs and during speed work. Good luck with your heart rate training! 🙂