How do you rate?
Heart rate 101
Heart rate (HR) is used by many runners to track their effort level during a variety of workouts. I find it very objective because unlike a pace, HR takes into account your sleep, diet, training, illnesses, etc.
What should my heart rate be?
No real answer! Runners are all over: 100-170 beats per minute during a typical run. I’ve run hard efforts and races with skilled athletes that never break 140 and one that would routinely be over 200 bpm. There are some guidelines for you if you want to try it:
Find your maximum
Conduct a test (Lactate threshold, max heart rate, etc.). They are typically this pattern…Warm up. Run 400m pretty fast. Run another 400m flat out. Check your HR. Cool down. Another way is to take 220 minus your age, but this crude method is unreliable to me. Better yet, use an exercise watch with an HR monitor/strap.
Use it!
Runs should vary from 60-80% of your max depending on whether it is a long, slow distance run (60-65%) or intervals at 80%+. There are a few “gears” that you will find. I’ll show mine.
For me, my max is fairly high, probably 190. I have seen it a few times and was pretty sure I was meeting my maker that run. So, long runs for me should be at 135-145. I never run slow enough on them, but that is the best health benefit zone. It feels lazy slow, but It’s what the manual suggests. This is about 90 seconds off marathon pace.
Typical runs should be in the 150s for me. Comfy, largely sustainable, but an effort nonetheless. You may see cardiac drift (rising heart rates at the same effort) over the run. If you fade, you may be training to fast.
Sprints, intervals, repeats, etc. should be no more than 90% of max. My number would suggest that over 170 is a no-go. IRL, this is spot on for me. If I see an HR of 170+, I am destined to slow or stop within a half mile. Any faster is also a waste and results in aches, dizzy and risk of injury.
If you want more, look up 5k heart rate plan, half marathon HR plan, etc.
Please let me know if it helps.
Craig