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
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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.
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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.
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3
Use the heart-rate monitor for speed work if you are an intermediate or advanced runner.
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4
Run at 90 to 100 percent of MHR if you are preparing with speed work for a 5K or shorter race.
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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.
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1
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.
