I'm using a cheap fitness tracker and take a screenshot of my stats after each run. I've read IannodaTruffe's excellent article about heart rate and worked out that my Zone 4 ( 80-90%) is either 125-141 bpm or 131-147 bpm depending on the choice of method of calculation.
According to my app, most of my runs (currently week 7) seem to be almost entirely in the 'maximum effort' zone. I'm older (63) and slightly overweight (BMI 26 ish) but I don't run fast, though I speed up if I'm feeling inspired at the end of a run. I don't let myself get out of breath but I know I exert myself.
The app shows that on last Saturday's week 7 run 1, I ran at 'maximum effort' for 17 minutes with heart rate 140 bpm. On my last run my average heart rate was 146 bpm for 21 minutes. If 140-146 is my average then at times I must be way above what's a good idea. I don't try and push to my limits , if I feel tired I slow down. I could probably have a conversation if anyone was around, so am I overdoing it?
Given that maybe my tracker isn't as reliable as a more expensive one, do I need to be worried? 'Listening to my body' tells me I'm doing OK. Should I listen to the technology which could be warning me I'm doing too much? I don't think I can slow down much more and still be running.
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Yesletsgo
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As I state in that piece if you can hold a conversation, then you are doing just fine.
Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.
Just to let you know, I tried saying the sentence out loud, not word for word I’m afraid, I improvised but it worked. My heart rate was lower, I ran further and felt great at the end. Thank you.
I definitely wouldn't worry. At this stage you don't really need it (in fact, do any of us!?) You should aim to be in tune enough with your own body so that you know without any tech telling you how you're doing.
As above, if you can speak out loud clearly you're taking it steady. If you're huffing and puffing, you're pushing on, if you're struggling to get your breath, you're pushing too hard. 👍🏻
No discussion of heart rate is worth the effort, unless we can trust the reliability of its measurement from the owner's device.
When we buy these devices, thinking that it would be quite cool to know our HR, it's natural to believe the numbers they output. But, frustratingly, far too many wrist-based devices, including my own Garmin FR235, an excellent GPS running watch, do not measure heart rate reliably enough. Of course, it's also possible that your device is accurate and you have, like some of the population, a naturally high HR when exercising. This is fine. Your device is programmed to take into account average exercise HR's and effort levels . So what might be 'maximum effort' for most runners of your age, feels like no bother for you.
Let's assume that like the vast majority of the population, you do NOT have an unknown, underlying, heart condition that could cause a fatality through cardio exercise. (This must be true, otherwise, there'd be a load of people keeling over every day of the week when exercising - and we know doesnt happen). This is good news 😎.
In this case, as IannodaTruffe suggests, your own breathing rate and perceived effort , are actually your best methods to judge how hard you're working.
If you are really interested to know your heart rate when exercising and your Zones accurately , then I'm happy to advise. Otherwise, trust your own body and how you actually feel - that's way more important.
Thanks John. At week 8 I’m still at the stage of feeling a sense of achievement at completing a run rather than feeling the need to scientifically analyse my ‘performance’. I’m off for a run tomorrow morning, weather permitting, so will try saying ‘am I running slow enough etc’ and I’ll use that to see if I’m overdoing it. I’ve just treated myself to some Aftershokz running headphones so I’ll even be able to hear myself saying it !
This is such a great forum, so much knowledge and support.
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Maximum Effort (W9R2)
Heart Rate
Is it best to start with C25K and then switch to low-heart rate training, or vice versa?
Exceptionally high heart rate?
Third 5K graduate run - yeah!
