One of the best training tools for runners is the heart rate monitor. The reason that these devices are so useful is because it is nearly impossible for a runner to know his or her proper training pace. Running too fast on training runs can lead to over-training and injuries, whereas running too slow will not enable the runner to meet his or her full potential. Fortunately, heart rate monitors provide a way for runners to precisely tailor their training to get the maximum benefit.
First some background. The beating of a human heart is caused by an electrical impulse that originates in the part of the heart known as the sinus node. This electrical signal spreads throughout the entire the heart and causes it to contract. The electrical signal will get faster as the body needs more blood to be pumped.
Heart rate monitors consist of two pieces: a sensor on a strap that is worn around the chest, and a receiver that displays the heart rate. The sensor is able to detect the electric signal of the sinus node and transmit the signal to the receiver. The receiver then displays the body’s current heart rate.
To properly use a heart rate monitor, a runner must first determine his or her maximum heart rate.
There are a number of ways to determine the maximum heart rate, but here are the most reliable methods:
- Runners under the age of 40: 208 – (.7 x age). For example, if a runner’s age is 25, the maximum heart rate would be 190.5 (208 – (.7 x 25) = 190.5)
- Runners over the age of 40: 205 – (.5 x age). For example, if a runner’s age is 45, the maximum heart rate would be 185 (205 (.5 x 40) = 185)
After determining maximum heart rate, run the following workouts within the proper heart rate range. Note that these are rough estimates and should only be used as a guide:
- Training runs and Long runs: 65% to 77% of maximum heart rate
- Tempo runs: 78% to 88% of maximum heart rate
- Long intervals (800 meter to mile intervals): 89% to 94% of maximum heart rate
- Shorter Interval workouts: (under 800 meters): 95% to 100% of maximum heart rate
Heart rate monitors allow runners to train scientifically and precisely design their workouts. They are a great investment for those who are serious about getting faster.
