Understanding your heart rate while running is crucial for maximizing performance and ensuring safety. Whether you're just starting out or you're training for a marathon, knowing what constitutes a “normal” heart rate can help you tailor your training effectively. This article will explore the basics of heart rate, how to measure it, and what it means for runners at all levels. We'll also offer tips on how to use heart rate data as well as effort level to enhance your training and support your running journey.

What Is Heart Rate?

Heart rate is the number of times your heart beats per minute (bpm). It varies depending on factors such as age, fitness level, stress level on a day to day basis, hydration level, where you are in your lifestage or cycle (pre-menopause, peri-menopause, post-menopause, high hormone phase, low hormone phase etc.), heat, humidity, and activity intensity. Can you guess where this going? Your heart rate varies! But keeping tabs on your heart rate and how you feel while running provides insights into your cardiovascular health and the effectiveness of your training.

Resting Heart Rate

Your resting heart rate (RHR) is the number of times your heart beats per minute when you are at rest. A lower RHR typically indicates a more efficient heart function and better cardiovascular fitness. For most adults, a “normal” RHR ranges from 60 to 100 bpm, but it can be much, much lower for well-trained athletes. Aerobically fit athletes can see a RHR between 38-60 bpm.

Maximum Heart Rate

Your maximum heart rate (MHR) is the highest number of times your heart can beat in a minute during maximum physical exertion. A common way to estimate MHR is the formula: 220 minus your age. For example, if you're 30 years old, your estimated MHR would be 190 bpm (220 - 30).

Target Heart Rate Zones

Every few months, the running personalities online love to talk about zone 2 training. So what are the zones? Training within specific heart rate zones can help you achieve different fitness goals. These zones are usually expressed as a percentage of your MHR:

• Zone 1: Warm-Up (50-60% MHR) - Light activity, great for warming up and cooling down.

• Zone 2: Fat Burn (60-70% MHR) - Moderate activity, ideal for building endurance and burning fat. When people see fat burn, we often think of it through a diet culture lense. But try to fight that idea. Endurance running is all about becoming fat adapted so you can run and run and run (AKA Forrest Gump it) and feel good running for longer periods of time. This isn’t about weight loss. When we talk about fat burning, we’re simply talking about your body helping you run strong.

• Zone 3: Aerobic (70-80% MHR) - Higher intensity, improves cardiovascular fitness and aerobic capacity. Most runners will do most of their runs in zone 3 and it’s AOK.

• Zone 4: Anaerobic (80-90% MHR) - High intensity, enhances speed and power.

• Zone 5: Red Line (90-100% MHR) - Maximum effort, used for short bursts of activity and high-intensity interval training (HIIT).

Tips for New Runners

1. Know Your Numbers

Before starting your running journey, try to determine your RHR and MHR ranges. You can use a heart rate monitor or manually check your pulse at your wrist or neck. This baseline data will help you gauge your fitness level and set appropriate training goals.

2. Start Slow and Steady

New runners should aim to stay within Zone 2 (60-70% MHR) to build a strong aerobic base. NOW, most runners will actually be in zone 3. As long as you can sing I Wanna Dance With Somebody without huffing and puffing every 2-3 words, you’re in the right zone. Remember, a lot influences your heart rate. Effort level is an important piece of the puzzle. When we say Zone 2 in running, we mean conversational pace. If you can hold a conversation, you’re in the right zone. SLOW, STRONG, and STEADY is the way. This zone allows you to run at a comfortable pace, promoting fat burning and endurance without overexerting yourself.

3. Use the Talk Test

Like I said above, a simple way to ensure you're not pushing too hard is the talk test. If you can carry on a conversation while running, you're likely within your aerobic zone. If talking becomes difficult, you're moving into higher intensity zones. Remember, heart rate isn't everything.

4. Listen to Your Body

Heart rate monitors are useful, but your body also provides valuable feedback. Pay attention to how you feel during and after runs. If you experience excessive fatigue, dizziness, or shortness of breath, slow down or take a break.

5. Gradually Increase Intensity

As you become more comfortable with running, gradually increase your pace and distance. Introduce interval training or tempo runs to challenge your cardiovascular system and improve overall fitness.

Tips for Experienced Runners

1. Incorporate Tempo Runs

Tempo runs/threshold runs, performed at Zone 3 (70-80% MHR), are great for improving your lactate threshold. This type of training helps you run faster for longer periods by increasing your body's ability to clear lactic acid.

2. Use Interval Training

Interval pace work and reception pace work or high-intensity interval training involves alternating between short bursts of intense activity (Zone 4 or 5) and periods of rest or low-intensity running (Zone 1 or 2). This method boosts cardiovascular fitness, speed, and calorie burning.

3. Monitor Recovery

Monitoring your heart rate during recovery runs ensures you're not overtraining. Recovery runs help your body adapt to the demands of training and reduce the risk of injury.

4. Track Progress

Regularly keep an eye on your heart rate data to see improvements in your fitness. A lower RHR over time indicates better cardiovascular health, while a higher MHR suggests increased endurance and strength.

5. Stay Hydrated and Fueled

Proper hydration and nutrition are essential for maintaining optimal heart rate levels during runs. Dehydration and lack of fuel can cause your heart rate to spike, making it harder to stay within your target zones.

Tips for Marathon Training

1. Base Building Phase

During the base building phase, focus on running at a steady pace within Zone 2. This phase helps build the aerobic foundation necessary for marathon running.

2. Long Runs

Long runs should be performed at a comfortable, conversational pace (Zone 2). These runs increase endurance and help your body adapt to the demands of long-distance running.

3. Speed Work

Incorporate speed work sessions at Zone 4 or 5 to improve your running economy and overall speed. These sessions can include interval training, fartleks, and tempo runs.

4. Tapering

In the weeks leading up to a marathon, gradually reduce your mileage and intensity to allow your body to recover and peak for race day. Tapering helps prevent overtraining and ensures you're rested and ready.

5. Race Day Strategy

On race day, start slower than your goal pace and gradually build up. Aim to keep your heart rate within Zones 2 and 3 for the majority of the race, saving your energy for a strong finish.

Training with Badass Lady Gang

At Badass Lady Gang, we believe in the power of community and support. Our training experiences, training team, and running plans are designed to help you achieve your running goals, no matter your level of experience.

Training Experiences

Our training experiences offer structured programs tailored to various goals, from completing your first 5K to training for a marathon. These programs include personalized coaching, group runs, and access to expert advice.

Training Team

Joining the Badass Lady Gang training team gives you access to a supportive community of runners. With multiple coaching calls each week, you'll receive guidance, motivation, and accountability to keep you on track.

Running Plans

Our running plans cater to all levels, from beginners to advanced runners. Whether you're looking to start running, get back into it after a break, or set a new personal record, our plans provide the structure and flexibility you need to succeed.

So what next?

Understanding and monitoring your heart rate is a valuable tool for runners at all levels. It helps you train smarter, improve performance, and stay safe. By incorporating heart rate training into your routine, you can optimize your runs and achieve your fitness goals.

At Badass Lady Gang, we're here to support you every step of the way. Whether you're a brand-new runner or training for your next marathon, our training experiences, training team, and running plans are designed to help you succeed. Join us and become part of a community that celebrates every runner, regardless of their pace or experience.

Remember, running is a journey, and with the right tools and knowledge, you can make the most of it. So lace up your shoes, hit the pavement, and keep moving forward with confidence and joy. Let's run strong together!