Many years ago I bought a Polar running watch with a chest-strap heart rate monitor. Honestly, I was new to running and really didn’t get much out of the whole experience. I think this is common to new runners, and for good reason. Heart rate training is complicated!
Recently, I decided to try heart rate training again. My TomTom running watch suddenly stopped working so I had to buy a new running watch. I decided to buy a Garmin and bought a slightly older model through Amazon, the Garmin 630 with heart rate monitor (a chest strap versus wrist-based). I opted for this model because I feel like chest straps are more accurate than wrist-based. You can read a whole article just about chest straps versus wrist-based heart rate monitors here. They both have their pros and cons. Knowing I never had any problems with my Polar chest strap before (as far as chafing, etc.) I didn’t think wearing one now would be an issue.
Ok. So now you have your heart rate monitor, whether it’s wrist-based or a chest strap. Now what? To begin, you’re supposed to take your resting heart rate. That’s the easy part. Then it gets much more complicated. Unless you can afford a stress test, by far the most accurate way of getting baseline numbers for heart rate, it’s all kind of a guess from there.
There are calculations for determining your maximum heart rate, heart rate reserve, aerobic heart rate range, aerobic training range, anaerobic training range, recovery training range, and lactate threshold zone. Have I lost you yet? Runners Connect has some pretty good info on getting started with calculating resting and maximum heart rate here and there’s more info on Active.com for calculating heart rate training zones here. I’ve also seen the calculation Maximal Heart Rate (MHR) = 206.9 – (0.67 x Age). If I do the calculations for myself using the three suggestions, the final way of calculating MHR is right in the middle, so I’m going with that one.
Depending on the type of workout you’re doing, you want to focus on keeping your heart rate within a particular range. For example, if you’re doing a recovery run, or an “easy” run, you should try to keep your heart rate within the recovery training range. If you’re doing speed work, you should try to stay within the anaerobic training range. This is high intensity, where you can only sustain that pace for a couple of minutes at the most, and not where you want to spend the majority of your training, or you’ll just wear yourself down.
As my title states, I’m just dipping my toes in at this point. By no means am I an expert on heart rate training. At this point, I’m exploring heart rate training, educating myself, and trying to use it to supplement what I’m already doing. I didn’t have a stress test so my numbers are a best guess. If I start to stray over my targeted maximum heart rate, I’ll back off a bit to get my heart rate to go back down a bit. I try to stay within my recovery training range on easy runs, and let me tell you initially it feels like you’re just crawling! My hope is that eventually my body will adapt and I’ll be able to go faster without my heart rate going crazy. We’ll see. I’ll try to keep you all updated after some time has passed.
Do any of you do heart rate training? What methods do you use? How did you figure out your target heart rate ranges? I’d love to hear any and all comments!
Happy running!
Donna
Good luck! I had a friend who did heart rate training with amazing success (2:44 marathon), so it can definitely work. I’ll enjoy reading about your training.
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Thanks! It’s slow-going so far!
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I used to train with a couple that used this strategy and it was really effective for them. Looking forward to see how you progress.
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Thank you! I figured it was worth trying.
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I had a polar when I started running. I loved keeping track of my heart rate, though I eventually lost interest when my polar batteries died and I was too lazy to replace them. Oops! But enjoy your Garmin–they are super nice. If I ever get back to regular running, I may go the Garmin route. 🙂
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My new Garmin watch is amazing. I thought I had a pretty nice running watch before but it’s pretty pathetic compared to my new one. I had no idea!
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That is awesome. My sister-in-law and brother-in-law have them and they love them. I just stare at their wrists trying to scheme a way to sneak one of their watches off for myself:P
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I’ve heard good things about this training technique. I dabbled with it, before screwing up my back. Hopefully, you will have better luck with it than I did.
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Thanks! I’m sorry about your back. I hope it feels better soon!
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Woah that’s a lot of math before you even put your shoes on! Can’t wait to hear how you like it in a couple of weeks:)
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It’s a lot of numbers to remember but hopefully it will get easier.
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I hope so, though all that math might just take your mind off the running:)
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Great post Donna! Very educational! I’d like to attempt the HR training, I’ve heard great things, so I’ll be interested to see how you do with it as you’re a great runner to begin with!
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Thank you, Paula. I’ll keep you updated.
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BTW… are you still needing Idaho? Do you have plans for that state yet?
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Idaho is my next one! Based on some suggestions, I’m running one in Boise.
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Which one and when? (If you don’t mind me asking, 😊)
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The famous potato half in May.
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Very cool! But dang… we have a race in CA in May. James’s dad lives in Boise, so I was thinking it would be a perfect meet-up as we would’ve had no problems signing up for a race just for the chance to meet you at the start line! 😀
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That would have been cool. Idaho is my last state anywhere close to Washington too. Maybe another time though!
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Absolutely! We have to come over your way some time, 😀
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For sure!
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This is a great post full of good information for anyone contemplating “dipping their toes in.”
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I appreciate that! Thank you!
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My Garmin does wrist based heart rate monitoring but I haven’t done any of the math. Sometimes I think it seems high but the doctor said it was fine. I’ve also slowed down to keep it lower though.
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For me I think it’s been worth it so far. Funny how slowing down sometimes can make us faster!
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