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Heart Rate Monitor (HRM) Training

• The Benefits of Using a Heart Rate Monitor
• The Principals of Heart Rate Monitor Training
• Body Fuels (The Scientific Bit)
• An example of a Heart Rate Monitor Training Programme
• Calculating Heart Rate Percentages (The Maths Bit)

The Benefits of Using a Heart Rate Monitor

When I started running I decided follow a training plan to get me from beginner to half marathon runner in 6 months. Back then I believed that the key to success was to…
a). Gradually build up my distance each week.
b). Keep training 3 times each week.
This would allow me to become fitter and faster.

My running times and fitness seemed to improve quite rapidly at the outset of my training, but at around the 10 week mark I got stuck in a rut, and couldn't seem to get any faster or better at running. I couldn't understand what I was doing wrong.

When it was first suggested I try a heart rate monitor I was very sceptical. How could a reading of my heart rate improve my running? Reluctantly, I did some research and started to put the ideas I had read about into practice. I was very quickly convinced that using a HRM was going to be very beneficial.

Using a HRM made me realise that…

• I was running too fast for most of my training, resulting in not ever being fully recovered for races.
• I was running too fast in races, particularly the start, resulting in disappointing finishing times.

HRM training helped me to…

• Re-design my training schedule to make it more productive and efficient.
• Re-design my approach to races to enable me to pace myself better and finish in faster times.
• Build recovery runs into my training to reduce the risk of injury and ensure my glycogen stores are topped up when it comes to race time.
• Monitor my fitness levels.

The Principals of Heart Rate Monitor Training

The three main principals behind using a heart rate monitor are….

• Training intensity is very important.
• Heart rate is the only real accurate measurement of your intensity or exertion level.
• The key to success is variety of intensity and type of workout.

• For weight management, running at 60-70% of your max heart rate will help you burn more fat and build endurance.
• For speed sessions you should aim between 70-80% of your max.
• Short races can be run around 85% of max.
• Long distance races should be run at around 70% to ensure that it is fat that is burned and glycogen stores do not get depleted.

How a HRM can help you

• To prepare for competition, it's important that you build endurance, strength and speed.
• For endurance and recovery workouts, it paces you so you don't overdo it.
• For speed sessions, it keeps you on track.
• For interval workouts, it makes sure you go hard enough and you recover when it's time.
• For long distance runs it helps you to pace yourself so you don't run too quickly at the beginning.

Body Fuels (The Scientific Bit)

There are two main sources of body energy : fat and glycogen.

Glycogen is like a starter fuel. It gives you a quick burst of energy, which then allows you to burn off your fat. When you run out of glycogen it doesn't matter how much fat you have left: without glycogen your body cannot use anymore energy. This is the cause of runners hitting 'the wall', and not being able to run any longer.

The key to distance running and training is to use your fat supplies for energy. After a long run or race glycogen stores can take a while to be replenished. That's why it is important to recover fully after runs.

The main causes of injury when running are from over training, and from frequently running on hard surfaces. The shock of hitting the ground when running can increase risk of injury to the legs.
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An example of a Heart Rate Monitor Training Programme

A typical week's training for a half marathon could be…

Session 1 Tuesday	Session 2 Thursday	Session 3 Sunday
Recovery run. 3 or 4 miles of between 60% and 70% of max HR.	Intervals. A 3 mile run. Alternating 1 min at 85% max HR and 1 min at 70% max HR.	Long distance run. 6miles + running as close to 70% max HR as possible.

Session 1 is a recovery run to recover from the long distance ran in session 3. You need recovery runs to replenish glycogen stores and minimise injury. If you always run hard and fast you are much more likely to be injured due to excessive wear and tear. Recovery runs keep your fitness levels up and improve your running, whilst reducing the risk of injury.

Session 2 aims to build up speed and encourage the body to recover quickly. This enables you to increase your overall running speed and help you recover from a higher intensity during races, climbing hills etc.

Session 3 is meant to simulate the half marathon race. It builds up the body's endurance, but does this by burning fat as opposed to using up your glycogen stores.

If you are training for a half marathon the above plan could be where you are at with about 6 or so weeks of training to go. The distance in session 3 would gradually increase each week.

When you first start out you will find that running at, and lower than, 70% of your max HR is probably a lot slower than you have been used to. Many runners find it a very slow pace. You may even have to walk at times to keep your HR low, but don't worry if you need to do this. The key is to persist with the pace and training technique and your 70% pace will gradually quicken over time.
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Calculating Heart Rate Percentages (The Maths Bit)

Minimum Heart Rate

The best time to measure yourself is first thing on waking up in the morning. Put the heart rate monitor on, lie back down and relax fully for a few minutes before taking your reading. It is best to do this over a few different mornings then take an average. Other factors can affect your HR and make if differ slightly from day to day, such as alcohol the night before, if you are ill, and stress levels.

Maximum Heart Rate

There are two main ways to calculate your maximum heart rate: theoretical and actual. I would recommend starting with a theoretical reading, and building in a session to obtain your actual rate later on. For the theoretical method you need to use a formula. There are a number of different formulae, which may give slightly different results. Two of the most commonly used are…

Method 1…205 minus half your age
Method 2…220 minus your age

For example, a 28 year old would give the following results
Method 1 … 205-14=191
Method 2….220-28=192

For an actual reading you need to wear your heart rate monitor and do some vigorous exercise such as running up and down a hill 10 times or until you are very tired and out of breath. Whilst doing this keep looking at your HRM. The highest value you get it to will be very near to your max HR. Warning: any runner with any question about his/her cardiac condition should consult a medical practitioner first.

Once you have your minimum and maximum heart rates, you can calculate your heart rate percentages to use in your training.

First you need to find your range, which is the value in between your minimum and maximum heart rates. Then you work out the percentage you are trying to find, and finally, add the new value back on to the minimum heart rate.

To find a %…max minus min, divide by 100, multiply by the % you want, add to min.

For example….

A person with max = 191, min = 60

To find 60%…((191-60)/100)x60+60 = 139 (138.6 rounded up)
To find 70%… ((191-60)/100)x70+60 = 152 (151.7 rounded up)
To find 80%…((191-60)/100)x80+60 = 165 (164.8 rounded up)

Now you are ready to read my guide to Heart Rate Monitors and start your own training plan.
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