Heart Rate Training

There are many runners who always train with a heart rate monitor and will not go out without one. If you wish to train with a heart rate monitor, you must know how to use one. First you must set the heart rate zones for training.

Training Zones

Training sessions are based on specific heart rates. We can divide the heart rate into four specific zones and train within these zones every time we go for a run. This is better than running at set paces because your heart rate will let you know when you are tired. Try chasing a specific pace when you are tired and your heart rate will be higher. Without a heart rate monitor, you would not know and you would continue to chase your specific pace you have in mind for that session. You are now training at the wrong intensity and then may train at this same intensity the day after, although at a different pace ! There are many schedules on the internet that show various heart rate zones on specific days. Over a period of say 7 days, you could train at between 130 & 150 BPM. Monday & Saturday you train at 130 bpm and Tuesday 150, Wed 135, Thurs 140 and Fri 145. this will ensure you train at different paces and intensities every day.

Training with a heart rate monitor, makes you run at different intensities when you go out. Without a heartrate monitor you can train at the different paces but not know you are training at the same intensity. When you are tired and you think you are training at 5km pace, you could in fact be training at 3km pace and not know. You just think, oh, did not have a good training session today.

A heart rate monitor tells you when your body is tired. It must be worn for the majority of the day and night, if not all the time, this way the device gets to know you better.