Heart Rate

Am I doing it right?

19 messages
05/05/2014 at 20:11

I have been running off and on for quite a few years now, but only recently upgraded my Garmin to one with a HR monitor.

I was quite shocked to see how high it is. I have been using a trainer with my bike in the garage for a while with a HR monitor, and there even when I'm going at it, it rarely gets above 160.

However, as you can see from a 10K I did yesterday, when running my HR is barely below 160.

I'm 6'5, 38 years old and only slightly over weight. I have been reading about HR zones and I am wondering if I am running too fast which is stopping my aerobic development? Or does it not work like that? Does running at a higher HR actually help more than lower?

Any advice would be appreciated.

http://connect.garmin.com/activity/492751983

05/05/2014 at 21:45

Your heart rate means nothing unless you can see it in relation to your resting heart rate and max heart rate. Both are unique to you and can't be found by formulas. Resting is easy enough, just wear your monitor in bed or relaxing. There are several ways to find your max, just google it.

you cant really use the heart rate that you reach in a 10k race as a guide either, it's a race after all, not a controlled session planned at a designated zone that you've calculated from your rhr and max range.

05/05/2014 at 21:56

My resting HR is about 65, and even when doing a training 5K or so, its often up in the 170's for long periods.

05/05/2014 at 22:07

You still don't know your true max though, so you don't know what that 170 means, and where it falls in the range of your working heart rate.

 

05/05/2014 at 22:57
As puffy says- you need to do a max test to help you work out where you are at. If you search for heart rate training you will get loads of info.
Good luck.
06/05/2014 at 11:19

Thanks for your responses, but I think I may have misled you in what I was asking.

Irrespective of what the figures are, is it better sometimes to run at aerobic levels rather than anaerobic, or is it a case of faster the better?

06/05/2014 at 12:26
Charterorsomething wrote (see)

Thanks for your responses, but I think I may have misled you in what I was asking.

Irrespective of what the figures are, is it better sometimes to run at aerobic levels rather than anaerobic, or is it a case of faster the better?

IMHO the opposite is true, make (say) 80% of your running easy/conversational pace then a couple of days a week do a harder session. (Pareto tends to agree with me).

06/05/2014 at 12:34
As above, do the majority of your running at an easy pace. This will help to build a decent aerobic base.
I`d reccomend googling Dr Phil Maffetone. He has some good ideas on building a decent aerobic base using heart rate.
06/05/2014 at 13:13
Or visit the Hadd thread. Hadd and Maffetone both have very similar methods which come from the work of Lydiard.
You will only burn out if you run hard all the time.
06/05/2014 at 13:50

Cheers, just did a 5K run with the target of 80% of my MHR (which I know I don't know accurately yet!), and I actually found it easier to do than I thought. My heart tended to quickly respond when I slowed the pace slightly when close to the upper limit.

 

Felt quite easy though, think 5K might not be far enough for a run like this.

06/05/2014 at 15:02

80% MHR is actually still quite high - from memory, Hadd recommends most runs at 65-70% (happy to be corrected by the experts above).

It's something I struggle with too. According to the training pace calculators on here, I currently run at 1 min a mile faster than my ideal long run training pace on long runs.  Probably why I'm not progressing, but my head keeps telling me I'm running too slowly!

06/05/2014 at 15:07

Putting your 10k time into the calculator here  http://www.runnersworld.co.uk/general/rws-training-pace-calculator/1676.html

would give you a long run pace of 11:14 to 12:37 min mile.  I'd bet a few quid you are running faster than that!

06/05/2014 at 19:42

Posted in error

Edited: 06/05/2014 at 19:43
06/05/2014 at 19:57
According to Maffetone your HR for most of your runs should be around 135-150, you need to work this out properly to get a good guide.
If your 10k pace is 9.30 miling then your long run pace should be around the numbers stated by Nessie.
07/05/2014 at 10:32

Thanks Nessie, those figures on the calculator feel very slow, yesterday with my HR somewhere between 155 and 160 I was going at 6:30min/KM pace, so 7min/KM would feel weird.

I do feel that my max HR is higher than the standard calculator, at the end of my 10K run at the weekend it was up near 190, and I didn't feel that I was really pushing it to the limit, although, I am aware that it would be higher after a 10K run rather than after a short warm up!

07/05/2014 at 11:04
What distances / races are you training for?
Also what does a regular weeks training look like (including paces)?
07/05/2014 at 11:11

You still need to do some kind of max test. I ran a 5 km pb a week ago and that came out at 91% of max averaged over the race (and I could have pushed a little bit more). Last autumn I know I managed to average 94% in a 5 km race. You need to be working in this area if you do any interval sessions.

How important this is to get right depends what you are training for. Some people could go through a whole marathon programme without doing tough interval sessions, but if you want to train properly you need to know at least roughly what the max is, so that you don't do too many hard sessions (the typical error).

07/05/2014 at 12:12
A max heart rate test or a proper balks out/nearly puking 5 k is what you need yo do to figure out your max hr/training paces. It might feel odd running at less than 75% maxHR but this is where you will make long term steady gains. Runnjng fast all the time will burn you out and you'll get injured and slower. I speak from experience, hence my now bring a Hadd/Maff style runner.

Nessie- Hadd says keep all easy runs under 75%HR MAX- with slow runs anywhere from 65%-75% so you are not far out. Maffetone uses a concocted formula to arrive at basically the same thing.
10/05/2014 at 18:01

Thats everybody, been out quite a few times this week, running slower means I can go out consecutive days, and I'm actually enjoying it more.

Did a fast 1K in the middle of a 4.5K run yesterday just to push my heart a bit.


We'd love you to add a comment! Please login or take half a minute to register as a free member
19 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums