Runners - Heart Rate Zones, Perceived Exertion, or Other?

SweatpantsRebellion
SweatpantsRebellion Posts: 754 Member
in Fitness and Exercise
I've come across some controversy on the internet. As a running newbie, I'm trying to figure out if I want to use recommended heart rate %s or perceived exertion, or something else as a guide during workouts/training. Has anyone else had to figure this out? Thoughts? Articles that support one over another? There's so much information that it can be confusing for a newbie.

Replies

  • marathon64
    marathon64 Posts: 378 Member
    I'm assuming you have an HRM? Look at your HR for a slow easy run v. a tempo run. There is tremendous variation it is not a one size fit's all thing. My average HR on a long run is 150-160. Don't get hung up on what is printed as guidance. Resting HR can be a good indication of cardiovascular fitness-lower is better. But I'm not sure a low resting HR translates into lower working HR. I think that is just very individual.
  • michellekicks
    michellekicks Posts: 3,624 Member
    Controversy on the internet?! Say it ain't so! :D ...

    You'll find as many opinions as coaches out there. For the longest time I just ran whatever felt comfortable. When I went to do my first half marathon I began using a HRM. Here's an article I like and I follow the HR guides here... just got a new PR running by HR in my last 10km. http://www.runnersworld.com/article/0,7120,s6-238-267--1039-0,00.html

    If you have a GPS/pace watch, you can train to specific paces per the McMillan Pace calculator. It will give you paces for every training run based on your best time at just about any distance. http://www.mcmillanrunning.com/index.php/calcUsage/calculate

    I believe 80% of your training should be done easy/recovery <75%. I do a long run at about 75% each week, an 7-10km tempo run at about 80-82% and a couple of shorter easy runs. Every few weeks I'll throw in some speed work, but I'm more aiming for distance at this point.
  • bethmillerwilson
    bethmillerwilson Posts: 43 Member
    Heart Rates and % of using the Karvonen equation are the best way to go. You can find out your 60% and 80% and everything in between is your target heart rate zone. This is the most accurate way to be sure that you are training at an appropriate intensity. Some people are comfortable training at the top of the zone, others are more comfortable towards the mid to low of the range. Staying in your zone will ensure that you are in fact improving your Cardiovascular Endurance. RPE (ratings of perceived exertion) and talk tests are ok for beginners, but why bother when you can take your pulse and figure it out for real. I am sure that there are online calculators that will help you figure it out. You will need to know your age and your resting heart rate.
  • SweatpantsRebellion
    SweatpantsRebellion Posts: 754 Member
    Thank you all for the info. I think I'm going to try to take my resting heart rate tomorrow if I can remember before getting out of bed! I just wonder if I need to adjust a bit from what I came up with based on generic heart rate calcs. that don't take resting heart rate into account.

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