Heart rate training is a very effective way to increase performance for novice and experienced runners alike. With a little preparation, a runner can organize a training program that pushes one self to increase performance while reducing the risk of injury. As always, be sure to consult your physician before undertaking any new exercise program.
So, where to begin? The first thing to undertake is finding yourself an accurate heart rate monitor. There are many different options to choose from these days which range from relatively expensive to downright luxurious. Each one may differ in the breadth of bells and whistles they offer, but all are similar in one regard. They aim to monitor your rate while exercising. The only thing you really need to worry about when concerned with the actual heart rate monitoring is the method used to collect the heart rate. In this area, it is generally sound advice to choose a monitor that reads your heart rate with a chest strap mounted sensor. A chest strap will generally be more accurate than other methods such as finger pulse readers.
Once you have a monitor, you need to figure out the proper range for you to exercise in. To do this, you need to figure out your maximum heart rate. Your maximum rate is just that. Your maximum. No amount of exercise will improve it. But, it will decline with age. So, how do you find it?
There are a few ways you can do this. The first and most expensive is to have a physician administer a stress test to find your maximum. Second, you can find a relatively steep hill to run up. Run to the top of the hill and jog back down. Do this several times and you should be essentially gassed. When you get to the top of the hill the seventh or eight time, look at your watch to see what your heart is beating at. This is most likely your maximum or close to it.
If you are new to running or exercise in general, doing this sort of exercise is probably not advisable. In this case, you can use one of the mathematical formulas out there to determine your maximum. They are mostly based on age and gender, but are notorious for being inaccurate. They should only be used if you are uncomfortable or under-conditioned to use a more accurate method.
Now that you have a heart rate monitor and a have a good idea of what your maximum heart rate is, you are ready to begin designing your exercise program. Good luck!
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