Heart Rate for Endurance Activities

by Tina
(Abita Springs Louisiana)

I enjoy triathlons and want to add completing a half marathon and a full marathon to next year's goals. I am 52 years old and a very slow runner.

I like the idea of using a heart rate monitor for training but have found that to stay within my 75% - 65% MHR training zone, I am walking about half of the time.



Ultimately I would like to complete both the half and full by jogging the entire time within that zone.

Is that a reasonable goal?

Also, what is the avg HR or recommended HR zone for non-competitive endurance activities?


Answer by Dominique:


Hi Tina,
Thanks for your running training question.

You are using the 65-75% of your maximum heart rate as your jogging/slow run zone.

It is an easy mistake to make, but you are not applying the theory completely correctly.

The Karvonen heart rate monitor training method uses this 60/65%-75% as the slow running / easy running zone, but as a difference of maximum and rest heart rate.

By means of an example:
Suppose your maximum heart rate is 170.
And your rest heart rate is 70.
(Your values may be different)

The difference between the maximum heart rate and the rest heart rate is 100.

The way you calculate your jogging zone is as follows:

Rest Heart Rate + 60-75% of difference between Maximum Heart Rate and Rest Heart Rate

So, the lower threshold would be:
70 + 60%*100 = 70 + 60 = 130

The higher threshold would be:
70 + 75%*100 = 70 + 70 = 145


So, that's quite a bit faster than what you are doing now.

Another method of calculating your heart rate running zones is the Zoladz method.

Both these methods will produce different results, some slightly, sometimes a bit more.

So feel free to use the "scientific" method to establish approximate thresholds, but also use a good dosis of common sense. The speed you want to run at is "conversational pace", i.e. a pace at which you'd be able to maintain a conversation with someone if they were to run with you.

So work out what that "conversational pace" means in terms of your heart rate thresholds and then use those for your running training and races.

Hope this helps.
And best of luck with completing next year's running goals!



Kind regards,
Dom


Join in and write your own page! It's easy to do. How? Simply click here to return to Heart Rate Monitor Training Questions.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Five Tips for Running the Mile

    Want to improve your mile time? Here are some tips for running the mile that should help make you faster.

    Read more

  2. What is The Best Way to Train for a Beginning Runner?

    I have been running for a little over a month. I seem to be in decent shape for a former smoker. I started with 2 miles per run, twice a week for the

    Read more

  3. Is Distance Running Bad For You?

    Hi, I'm Anne, a 45-year-old who has newly discovered my love for running. I started three months ago when I participated in a fun run during which

    Read more

  4. Beginner Running with Ankle Pain

    I am 48 years old and I started running a couple weeks ago. You know run, walk when needed type stuff. I have gone out about five times doing pretty

    Read more

  5. Can Only Run Three Consecutive Days

    I am a truck driver who works every Monday morning to Thursday evening on the road. I am either driving or sleeping on the road and my truck only

    Read more