Let’s talk about heart rate training. This is something I knew about but never really bothered with. I ran by feel. I also often went out way too fast in races and struggled miserably in heat. This summer has been different. Why? Because I’ve been wearing a heart rate monitor. I have my triathlon coach and FTP testing to thank for this. Let’s review what heart rate monitors do:
Teaches you what various intensities feel like. You shouldn’t be doing your long run at 5k pace and vice versa. Determining your heart rate zones and dialing them in during training teaches your body how to work in a variety of ways. Moderate to fast running burns glucose and builds speed while slower running burns fat and builds endurance. A good training plan includes both.
Teaches you how you heart behaves under various conditions. Climate, terrain, hydration, hormones. sleep or lack thereof, all impact heart rate. Wearing a heart rate monitor this summer has been a game changer for me. It showed me the effect of heat and humidity on my body and what my heart rate does when my body is working hard to cool itself. It hasn’t been the easiest thing ever, but the HRM taught me to trade goal pace for goal heart rate, when conditions are not optimal.
Shows you your progress. Face it running is all about cardiovascular fitness. As you become fitter, faster, and/or build endurance you’ll notice you’re able to keep a lower heart rate for longer, while your body is running a faster pace. A total confidence builder.
Prevents over-training. Are your recovery days easy enough to allow your body to actually recover? Many times this is not the case. A HRM can help you keep your intensity low when it needs to be so your body is rested and ready to rock harder workouts. Training is all about stressing (breaking down) the body then backing off (recovery) enough to allow the body to replenish and adapt to the demands being put on it.
Teaches you about yourself. Do you have a tendency to go out too fast? Push too hard then die in the later miles? Not give sufficient effort? Always run the same pace? A HRM will give you an objective view of your training nature. For me personally, I’ve learned from Heart rate training that it can take my body a couple (or more) miles to actually warmup. Until then my heart rate is high and erratic. Running feels awful. Wearing the monitor helps me start slower and be more patient with the warmup. I know now that my running “groove” is often a few miles down the road.
This summer I’ve been testing the Beets Blu heart rate monitor. It’s basically a chest strap monitor that syncs wirelessly with many running apps on your smart phone. I synced mine to Runkeeper, but it works with a whole bunch of other apps as well.
Here’s what I love:
- It finds my heart rate immediately and I’m good to go.
- A voice breaks in to my music every 5 minutes and tells me my average and actual pace, average and actual heart rate, heart rate zone, average and actual split times, and time and distance traveled.
- It has been dead-on accurate every single time I’ve used it. Matches my Garmin stats exactly. Other HRM’s I’ve tried have not been as accurate.
Here’s what I don’t love:
- Does not show my stride rate (I’m being picky)
- Cannot be used in the pool (not a deal breaker either)
Overall I really love this monitor. It won’t break the bank either. Find it on Amazon for $39.95.
Do you train by heart rate? Did you learn anything from it?
I was sent this monitor free of charge for review purposes. All thoughts and opinions, as always, are my own.
I’m Linking up with Erika, Patty and April for Tuesdays on the Run.
I’m a big believer in HRT and I really like this HRM, since it syncs with any Bluetooth phone.
I wear a HRM with my garmin and I definitely appreciate the extra data it gives. Now that I have been wearing it for awhile I have a better idea of how my easy runs should feel and I can see how I am progressing. There is probably alot more to it that I don’t quite understand yet, but I agree that there are alot of benefits to using a HRM!
I haven’t really done the heart rate monitor thing but it sounds like it would help with training! Good stuff to know! Thanks for sharing!
I’ve been playing around with heart rate training and loving it. It definitely has taught me a lot about my body.
I think my problem is usually starting off too fast and using up my energy too early. A heart rate monitor sounds like it would be a good help! I wrote my post today on my Fitbit, but I have one of the models that doesn’t have the heart rate monitor built in.
Wow! That IS a great price for this little gadget! I do use my HRM very sporadically but like it when I do!
Ack, thanks for the reminder that I’m supposed to be using my HRM but most of the time I don’t bother! I find that, for running, I prefer to used perceived effort although I know that’s not always the best guide. The only trouble I have with HRM is drift…I get a lot of that when doing intervals and seem never to be able to get my heart rate back down to recovery goal rate in between the efforts. So it frustrates me a bit. But you’re right that it can be a most useful tool, and I do find it helpful on the bike, when I tend to take it too easy!
That’s a great price on a heart rate monitor that will sync with all those apps. Glad you are using HRM training! It really is an education regarding recovery and intensity.
I really need to start using my heart rate monitor when I workout. This is a great post very informative.
Thank you for this. I was asked to review a HRM but didn’t think I would ever use it. Basically because I didn’t understand the need. You’ve cleared things up!
I use my HRM to let me know if I’m starting to head into over-training territory. It my HR is higher for a certain distance and pace (taking heat and humidity into account) I’ll take an extra rest day or ease off with the intensity. It’s a valuable tool.
Those are some great benefits! I’ve just started paying attention to my heart rate on some of my runs – you’ve shown me that I should do more of it!
HUGE fan of HRT! I ditch my GPS a lot and just use my HRM!
I’ve done heart rate training in the past, and I found it really helpful with pacing, especially in the heat!
I don’t always use heart rate for training, but I definitely use it for pacing in race efforts where I’m not familiar with the distance/course. It is a very useful tool. Resting heart rate measurements trended over time can also give you a sense of your state of overtraining/recovery. Abnormally high RHR versus your baseline can mean you need a rest day!
I have never trained using heart rate but my dad does all the time! I wouldn’t be opposed to doing it at some point.
I’ve never trained by heart rate….more so by feel. I’ve always prided myself in being able to hold a certain pace, albeit slow for most, for a long run/marathon. 🙂
I have never worn a heart monitor. I will wear one when I start at OTF so I am curious how I will like it! Nice info!
I tried some HR training over the summer. I found it very difficult at first to keep my HR at a lower level in the heat & humidity because that automatically raises it anyway. I have a customized HR zone set in my Fitbit and check it periodically (by tapping on it’s screen) during my run. I’ve gotten better at keeping more of my time in that zone. I could never get accustomed to the HR strap that came with my Garmin. Ugh.
I always did rate of perceived exertion….but I DO 🙂 have a polar HRM here somewhere they sent me eons ago.
Perhaps I should open it?? 🙂
I’m very intrigued with HR training especially with the change in my training plan this season with the breathing. I think they are pretty similar!