How to Use a Heart Monitor When Running

Heart-rate monitors are useful in establishing a safe, effective running pace. They also help to gauge how hard a training effort should be, and whether proper recovery has been achieved.

Difficulty: Moderate

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes
• Running Socks
• Running Books
• Heart Rate Monitors

1. Determine your maximum heart rate (MHR). This can be done by using formulas listed in books and training manuals, or by taking a stress test on a treadmill. A basic formula is 220 minus your age.

2. Keep your running below 70 percent of your MHR if you're just getting into the sport. Sixty to 70 percent is recommended for aerobic conditioning.

3. Use the heart-rate monitor for speed work if you are an intermediate or advanced runner.

4. Run at 90 to 100 percent of MHR if you are preparing with speed work for a 5K or shorter race.

5. Recognize when you have recovered from a hard interval or effort. This happens (typically) as soon as you drop to or below 120 beats per minute. Then you can begin your next interval, or repetition.

Tips & Warnings

• Consult a physician before taking up running or any exercise program.
• Do not use a heart-rate monitor as a substitute for a fitness test.
• Consult an expert or knowledgeable salesperson.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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