You don’t have to train for the Rock ‘n’ Roll Marathon through downtown Nashville to hone your running skills. Heart rate monitoring is an excellent way to get stronger and reduce your mile time. Learning about it could help you take your casual jogs and eventual races to the next level.

What Is Heart Rate Monitoring?

Heart rate monitoring is the process of recording heart rate data in real time to observe potential changes in cardiovascular health and functionality. Doctors use it as a diagnostic tool, and athletes rely on their monitors to understand their physical capabilities. Anyone can try it at home with a smartwatch or chest strap.

Why Is Your Heart Rate Important While Running?

When your muscles are working overtime to support your physical activity, they need faster blood flow to get more oxygen. Your heart has to work harder to maintain your circulation. If you continue running after your heart reaches its maximum heart rate, you may overtrain your body to the point of burnout.

If you’re unable to maintain a target heart rate or stay within a recommended zone, it could indicate you need to see your doctor. Cholesterol buildup can make a heart attack more likely by preventing your arteries from pumping blood efficiently. Understanding your body’s current capabilities gives you more insight into your health and how to train effectively.

Gauging Your Target Heart Rate Zone

While everyone’s bodies are different, experts from the American Heart Association recommend specific maximum target heart rate zones based on age ranges. See where you fall to understand your potential target heart rate as you collect data through your monitor.

How to Use Heart Rate Monitoring to Improve Your Long-Distance Running

Once you’ve identified your ideal heart rate range during exercising and the maximum BPM recommended by experts, it’s time to combine your knowledge with your monitor’s data. Plan a few simple steps to understand your cardiovascular health better with both resources.

1. Go for a Test Run

Set realistic standards for your heart rate monitoring by going for a test run. Time yourself while walking, jogging, running and sprinting. If you note the time of each interval, you can compare the information with the timing of your cardio data after your run.

2. Set Your Ideal Heart Rate Range

Many cardio monitors allow users to set their ideal heart rate range. Use the information collected during your test run to set your ideal zone. Your monitor can tell you when you’re going too slow or too fast for your heart’s capabilities, making it easier to get the recommended 150 minutes of moderate weekly exercise in the most efficient way possible.

3. Give Your Body Time

Don’t feel surprised if it takes a few minutes for your heart to go from your resting rate to a stable but higher number while you run, especially if you’re in good shape. The gradual change is easier for your body to manage. If your heart rate automatically spikes, it might mean your doctor should run tests for underlying conditions.

Benefits You Could Experience

Tracking your heart health through a monitor might seem tedious after a while. If you keep collecting and reviewing the data, you could enjoy a few benefits that make training more manageable.

You Can Optimize Your Interval Training

Interval training can improve your long-distance stamina if you know your body’s ability to handle intensity levels. Heart rate data notes when your cardiovascular system is at ease, working hard or giving its maximum effort. You could check your monitor while you run to ensure you’re within your body’s ideal intensity ranges during each recommended interval.

You’ll Understand When Your Heart Is Maxing Out

Sometimes, runners push through discomfort to improve their stamina. When will you know if you should catch your breath instead? Your monitor’s data pinpoints exactly when you’re close to your maximum heart rate, providing crucial insight about when you need to rest.

You Could Learn Your Ideal Recovery Zone

The time it takes for your heart to reach its resting state after exercising outlines your heart rate recovery (HRR). Lower HRR and blood pressure normalization have been found to have a significant association. If you know your BPM recovery zone through heart rate monitoring, you’ll understand if your recovery happens within an ideal time frame. Use that information to start helpful conversations with your doctor or push yourself through intensified training.

Hone Your Running Skills

Tracking your cardiovascular health with a monitor is a crucial way to enhance your long-distance running routine. Your stamina and mile time could improve if you know your heart’s ability to handle intense interval training or rest periods. Collect data on yourself over time through continual workout monitoring to reach your running goals with less guesswork.

Author: Mia Barnes