Running with HRM

amyram

Today I ran 25 min with my HRM and kept my HR between 130 and 140 ( my max HR is 169) and it seemed that I could have easily have kept going. I'm wondering if people who actually run 5k and 10k races use a HRM this way or if you are even allowed to.
I was running pretty slow, but I'm guessing that as my fitness increases so will how fast I can run and still keep my HR in that same zone. Any comments from experienced runners would be appreciated.

runnergrlfl

I use my HRM on every run - indoors, outdoors, long runs, short runs, races, etc. I keep my HR between 176-182, and I run about a 10:00 minute mile. My speed has not increased as I got more fit - my speed has increased only semi-recently because I decided to actually work on increasing my speed.

amyram

I use my HRM on every run - indoors, outdoors, long runs, short runs, races, etc. I keep my HR between 176-182, and I run about a 10:00 minute mile. My speed has not increased as I got more fit - my speed has increased only semi-recently because I decided to actually work on increasing my speed.

So to increase your speed your HR must also increase then?

SelkieDiver

Today I ran 25 min with my HRM and kept my HR between 130 and 140 ( my max HR is 169) and it seemed that I could have easily have kept going. I'm wondering if people who actually run 5k and 10k races use a HRM this way or if you are even allowed to.
I was running pretty slow, but I'm guessing that as my fitness increases so will how fast I can run and still keep my HR in that same zone. Any comments from experienced runners would be appreciated.

I don't have a HRM but I am pretty good about estimating where my heart rate is by how my breathing is. You're totally right, in that as your fitness increases and as your body becomes more used to running, you will be able to run faster and still keep your HR in the same zone. One way to accellerate that process is to run intervals. After you warm up run at at a higher zone for 1 minute, and then slow down to your regular speed until your HR is back into its normal zone. Do that 5 times. On successive runs you can start increasing those speed bursts to 2 minutes, 3 minutes. Eventually you want to get up to 20 mintues in the higher zone - that's called a temp run.

I do it by breathing like I said. Normally I'm "conversational" ie, breathing in such a way I could carry on a conversation with my running partner. The next zone up is a Tempo zone. I could talk but it would mostly be mono-syllabic and wouldn't be comfortable! However I'm not panting or out of breath. For me, I run about a 10:00 mile for long slow runs, and will run a 9:00 for tempo runs.

Hope that helps!

sevsmom

I use my HRM to help calculate calories burned. And, it has a GPS so I can also track my pace during my run. When it comes to race time, I rarely, if ever stop to look at my HR. If I look at it, it's to make sure I'm at my desired race pace. I'm not too good at guaging my pace based on my HR alone. I can be cruising way faster than I mean to, but not feel challenged. However, if I keep that pace up too long, I'll fade at the end of the race. So, I use my HRM with GPS for that purpose during races.

scottb81

So to increase your speed your HR must also increase then?

No. To increase your speed over the race distance you need to increase your aerobic capacity. To do this you just need to run a lot at the HR you are running, sometimes you can run at an even lower HR.

As your aerobic capacity increases your body will be able to work harder while your heart works easier.

In other words, your speed will increase at the same HR.

My max HR and zones are nearly identical to yours and the majority of my easy runs are also between 130-140.

dad106

I did C25K today, and my heart rate max was 190 during a run portion and low was 137 while walking.. and I think my max is like 197. I was also going at about 3.7 MPH average according to Runkeeper.

If those heart rates are ok or not, I don't know.. but my heart didn't feel like it was pounding out my chest, I could breathe normally and hold on a conversation, so I think I was ok.

I'm hoping it goes down as I run more.

scottb81

To answer the other question, in a 5K race you ideally want to run at or above a 90% HR. For you and me that is a HR above around 155 for the entire race. That should feel very hard.

dbevisjr

I use my HRM on every run - indoors, outdoors, long runs, short runs, races, etc. I keep my HR between 176-182, and I run about a 10:00 minute mile. My speed has not increased as I got more fit - my speed has increased only semi-recently because I decided to actually work on increasing my speed.

So to increase your speed your HR must also increase then?

Initially your HR may increase as you increase speed. As your fitness level improves you will be able to run faster at a lower HR.

He said he's running a 10 minutes/mile pace which is quite good. I run between 11:30 and 12 minutes/mile and my HR gradually increases up to around 170 at the end of 4 miles. My max is 185 and when I go for the 5th mile I reach about 182 and back off the pace just a bit to keep it there. But 5 months ago trying to run one mile at 14 minutes/mile without a walk break I would be up to 190. As your fitness level improves you will be able to go farther faster.

dbevisjr

To answer the other question, in a 5K race you ideally want to run at or above a 90% HR. For you and me that is a HR above around 155 for the entire race. That should feel very hard.

Good info. I didn't know this. Explains why when I warm up I always see a bunch of racers running their butts off. I was always just getting the blood flowing and the stiffness out of my muscles. Thanks.

amyram

Thanks for all the great replies, this will save a lot of trial and error.