Nowadays, more and more people are using running to exercise, and in the sport of running, heart rate is one of the objective indicators for runners to measure running intensity. Learning to understand your heart rate is the first step into the realm of scientific running. In this issue of 'Yibao Runner Training Camp,' Coach Li Peng will explain three key points: 'What is heart rate,' 'Methods of measuring heart rate,' and 'How to use heart rate zones to reasonably plan your runs.' This will help you transform from a novice to a running expert in no time!
All About Heart Rate
Heart rate has three states: resting heart rate, morning pulse (resting heart rate), and maximum heart rate. Resting heart rate is the daily heart rate. For most people, the resting heart rate is between 60-100 beats per minute. The morning pulse (resting heart rate) is the heart rate when you wake up in the morning. The lower the morning pulse (resting heart rate), the stronger the myocardium, as each beat can pump more blood. If the morning pulse (resting heart rate) significantly increases, it may indicate over-fatigue or overtraining, and you should rest or get a medical check-up.
Maximum heart rate is the heart rate when the body is under maximum load. When using heart rate to monitor training stress, it is crucial to know your maximum heart rate. The higher the maximum heart rate, the stronger the heart's reserve function.
How to Measure Heart Rate
Many runners wear sports watches or heart rate belts to test their heart rate, but these can have some deviations. It is best to use professional heart rate monitoring equipment.
To measure resting heart rate, you can do it after waking up in the morning or after sitting quietly for five minutes. If you don't have measuring equipment, you can place your hand on the carotid artery or the radial artery near the wrist and count the pulse for 10 or 30 seconds. There is a rough formula for calculating maximum heart rate: Maximum heart rate = 220 - age. A more accurate method is to run several 2-minute uphill intervals and compare the heart rates after two tests. If the second heart rate is higher than the first, continue testing until the heart rate no longer increases, which will be your maximum heart rate. You can also substitute this with several fast 800-meter runs.
How to Use Heart Rate Zones to Reasonably Plan Your Runs
Heart rate can be applied in various running modes, using maximum heart rate as a reference. These modes include easy runs, marathon pace runs, lactate threshold runs, and interval runs.
First is the easy run, which typically reaches 65%-78% of the maximum heart rate. Each session should last between 30 to 150 minutes, with the total weekly mileage not exceeding 25%. This allows runners to effectively train their heart function in a relaxed state.
Next is the marathon pace run, which involves training at the pace you plan to use in a marathon. The heart rate for marathon pace runs should be controlled between 79%-87% of the maximum heart rate, with a recommended duration of up to 110 minutes or within 29 kilometers. This helps runners gain confidence in maintaining their marathon race pace through training.
Lactate threshold runs require reaching 88%-90% of the maximum heart rate, with the total weekly mileage not exceeding 10%. The intensity should be comfortably hard, maintaining this pace for a relatively long time (about 20-30 minutes). This helps runners enhance their body's ability to clear blood lactate, keeping it at a controllable level and allowing the body to adapt to a slightly strenuous pace for extended periods.
Interval runs, also known as hard runs, should reach or be very close to the maximum heart rate. Each session should be less than 10 kilometers or 8% of the weekly mileage. Interval runs can significantly improve a runner's aerobic capacity.
Summary of This Issue's Key Points
1. Heart rate is divided into resting heart rate, morning pulse/resting heart rate, and maximum heart rate.
2. Methods of Measuring Heart Rate
Heart rate monitoring equipment
Hand pressing the carotid artery or radial artery
Maximum Heart Rate Measurement① Rough calculation of maximum heart rate = 220 - age;② Repeated uphill runs or 800-meter runs
3. Using Heart Rate Zones to Reasonably Plan Runs
