Heart Rate Range ....

[simonB2013]

Being an ex smoker, I'm quite keen on watching and learning what my heart is doing when I run.

Hence just writing to see if anyone can pass comment on best practice really ...

I'm 42, male, and my resting HR is 48/min.

Quit smoking Oct 6th, and started C25K 3 days later, now just finished my 3rd 5K run on the flat.

If I've done the calculations right, with my resting 48bpm, my percentages are thus :

% HR

-- ----

60 126

70 139

80 152

90 165

100 178

On my flat & level 5k's, duration 30 mins; my average HR was 143, and at the end of a run I may push it up to 155 in the final few hundred yards.

That puts my ticker working at 70-75% on average and a max of just over 80%.

However, I'm now starting some hill reps, and on the uphill sections, my HRM is pushing 160 almost all the way to the top; so 85%.

I'm sure this is not a problem, but it has made me wonder ... what is 'sensible' and where does one draw the line ?

Is it common to run for long at 90? what happens when you reach 100% !? and all sorts of mad thought like that !!

Ha ... now reading that back it appears as if I'm obsessed with these darn numbers !

But seriously, all I am looking at is trying to work out what 'overdoing it' looks like !

Grateful for any comments/feedback .......

[Mummysaurus Graduate]

Hi Simon, I am looking into running using heart rates, but I don't know enough to be able to help you except that I can point you to a really good .pdf document which is all about

HADD training I think you might find useful. here is the link: angio.net/personal/run/hadd... or there is also a thread on runnersworld.co.uk forums all about heart rate training. Good Luck and well done for giving up the smoking

[ju-ju- Graduate]

I am a similar age.. 43, but I have to say I have never ever taken my pulse for anything especially running...I'm a big believer in listening to your body... If I can

feel my heart pounding I slow down... On long runs I know when I'm about empty.. Being a nurse too I think we can get too hung up on stats but they do help paint a picture. If you are worried seek some medical advice but above all listen to your body and enjoy your running....

[FirinBlanks Graduate]

I had a chat with my GP about my highest heart rate 188 (by the calcs at 43 I should only be hitting 177max), she told me as long as I wasn't feeling dizzy, disorientated or blurry eye sight, I should be fine, that the body has a way of telling us that enough is enough before we hit it.

[Realfoodieclub Graduate]

Your resting heart rate sounds to be a very good one. Mine is a bit higher than that. I was having trouble running and was watching my hr very closely. I found I was running too hard so have had to slow down. I now have learnt how that feels without wearing my monitor so I don't fixate too much on the levels. I try not to go into what they call redline as I find that not only does it do my run in it tires me out for the next couple of days if I stay too long in it. I am trying interval training now and that seems to work between all the ranges which is quite good to learn how it feel on your body so eventually I can run on impulse just listening to my body. Good luck with working out you zones.

[simonB2013 Graduate]

Thanks for some wonderful feedback.

I think it highlights an issue for me, which is 'techno' or not techno, that is the proverbial question>!?

When I started running again, I did find myself getting dragged into the fancy clothes, the GPS, detailed training plans, HRMs ! Then I realised that if I bothered to remember, I had started running for 'pleasure'. That pleasure was soon becoming a 'bother' with all the attached paraphernalia one is supposed to have these days (not to mention cost!).

I do remember on my 2nd 5k, I was stood trying to start my GPS tracker, and my HRM, and my MP3 all at the same time.. and suddenly looking at myself with disgust ! This is not what I signed up for !

Hence that run, I turned everything off and had the most glorious, peaceful and rewarding run ever

Yes, I have held onto the HRM since then, for various reasons I seem to have gotten paranoid about my little ticker.

However, now on reflection, and after reading the above... I'm going to try giving it a miss.

Let's see what happens ... just me, a pair of shorts, a t-shirt and some running shoes. Hmmm, ok I might keep the stopwatch, but promise not to look at it until the run is over !

And yes, you are right, a chat with GP would not be a bad thing.

[simonB2013 Graduate]

Well there we go ... I went out without the HRM .. and I am still alive - yey !!

Though to be honest, and on more reflection, I think my legs run out of energy way before my heart reaches it's limit !