{"id":701,"date":"2023-02-16T17:23:55","date_gmt":"2023-02-16T22:23:55","guid":{"rendered":"https:\/\/therunninggeek.com\/?p=701"},"modified":"2023-03-28T15:32:15","modified_gmt":"2023-03-28T19:32:15","slug":"hr-monitors-for-new-runners-what-you-need-to-know","status":"publish","type":"post","link":"https:\/\/therunninggeek.com\/hr-monitors-for-new-runners-what-you-need-to-know\/","title":{"rendered":"HR Monitors for New Runners: What You Need to Know"},"content":{"rendered":"
If you are a beginner runner, you can benefit from learning about heart rate monitors and not waiting like I did. This is the perfect time to learn the basics to help you decide if you need one, how to use one and which kind to choose, as well as what other more experienced runners say about them. <\/p>\n\n\n\n
Heart rate monitors are a great tool beginner runners can use for motivation, tracking progress, and injury prevention. Although monitors are not necessary for running, they can enhance the experience and help you be more successful.<\/strong> While there are runners who don\u2019t use them, most acknowledge there are benefits to using one.<\/strong><\/p>\n\n\n\n Your heart rate is a great metric to monitor and analyze, especially when beginning a new exercise routine. While it can be a great addition, it is not necessary to start running. Learning the benefits of tracking your heart rate, how to choose the right monitor for you, and how to use a monitor in your workout are all basics you will want to become familiar. Read on for a simple breakdown and some additional helpful resources for learning the basics of heart rate training as a beginner.<\/p>\n\n\n\n Running is hard work especially in the beginning. At a minimum you need a good pair of running shoes (see my article here <\/a>on why you should invest in running shoes), but beyond, that running is all up to you. <\/p>\n\n\n\n Both children and adults from every walk of life can run and enjoy running without any special tools, equipment, or products. This is one of the greatest benefits of running, nearly anyone can get a full body workout that can be personally tailored to individual fitness levels.<\/p>\n\n\n\n If you are thinking of running or are new to running, the priority should be establishing a running routine that is within your fitness level. A heart rate monitor cannot do the running for you and your body will likely tell you before a monitor does when you need to slow down<\/strong>. <\/p>\n\n\n\n Do not put off beginning a running routine if you do not have a heart rate monitor. It is more important to gradually work yourself up to being able to run consistently and a heart rate monitor will not help much during this phase (see my article here<\/a> on best way to start running).<\/p>\n\n\n\n Too much technology can be a distraction, and this can be true with it comes running. Many enjoy the freedom that running provides and being disconnected from the world and technology is part of that freedom. <\/p>\n\n\n\n Learning to simply go for a run without worrying about tracking metrics can be both liberating and enjoyable. Many enjoy running without extra gear, but there are many benefits to monitoring your heart rate.<\/p>\n\n\n\n As a beginner runner, a monitor can help you get in tune with your body, dial in your workouts, and provide good feedback for when you may need to take it easy. This can help you optimize your running workouts while preventing overtraining injuries.<\/p>\n\n\n\n Below is a review of some of the many benefits of running and training with a heart rate monitor.<\/p>\n\n\n\n One of the main premises of using a heart rate monitor in a high impact sport like running is to not over-stress the skeletal and muscular system while training your aerobic system. Your cardiovascular fitness improves much faster than the skeletal and muscular fitness so it easy to run too hard or too much once you can run consistently for 30 minutes.<\/p>\n\n\n\n For beginner and even experienced runners, it can be difficult to judge the level of intensity you are training at. Most of us tend to run much faster and for much longer than we should. This can lead to longer recoveries, fatigue, burnout, and injury. <\/p>\n\n\n\n There is a fine line between laziness and fatigue. Even experienced runners have a difficult time knowing the difference. A heart rate monitor can be just the tool to help you know when it\u2019s time to push yourself and when you may need more recovery.<\/p>\n\n\n\n Stress, dehydration, poor night\u2019s sleep, heat, and other factors can elevate your heart rate. Running at a set pace regardless of how these factors are affecting your heart rate can put you at risk for injury.<\/p>\n\n\n\n Let\u2019s face it, most gadgets are fun. Monitoring and tracking your heart rate can put a little extra spice in your workout, especially if you are a data nerd like me. <\/p>\n\n\n\n Tracking your progress over time can encourage you to keep up the routine. When you first start running you will rapidly improve and see great gains in your pace at nearly the same heart rate. <\/p>\n\n\n\n As you continue running and find your pace plateauing, heart rate training can give more structure and purpose to your runs. This in turn will keep you motivated for each run.<\/p>\n\n\n\n One of the main benefits of heart rate training is knowing when you need to push your body and when you need to back off. Depending on your personality and sensitivity to pain you could be running too hard when you should be having an easy run.<\/p>\n\n\n\n In addition to knowing when to slow down, a heart rate monitor will be a good indicator of when you may need an extra day off. As you get familiar with your normal resting heart rate, an elevated heart rate of 10 bpm or more is a good indicator you are overtraining and need more recovery. <\/p>\n\n\n\n Your running performance can increase using target heart rate training runs. There is a delicate balance between getting a lot of aerobic base runs in and then doing some higher intensity speed work and threshold or tempo runs.<\/p>\n\n\n\n Most training plans and coaches use a variety of runs to help runners improve efficiency, endurance, and speed. Heart rate monitors really take the guess work out of the level of effort that is required for each of the different types of runs.<\/p>\n\n\n\n Besides helping you execute prescribed targeted runs more accurately, staying injury free is one of the best ways to see improvements. This all leads to being a consistent runner which is a key factor in athletic performance (see my article here<\/a>). <\/p>\n\n\n\n A heart rate monitor can be used to simply monitor and track your workouts, or it can be used as the basis of your workout determining how fast or intense you run. You can optimize your training using a heart rate monitor so that hard workouts are hard enough and easy ones easy. <\/p>\n\n\n\n There are three main types of running workouts. Each workout is performed at a different exertion level referred to as zones. The zones represent ranges of percentages of your max heart rate. While different plans or apps may use more or less zones, the % of max heart rate ranges do not vary much for each of the different workouts.<\/strong><\/p>\n\n\n\nHeart monitors cannot do the running for you<\/h2>\n\n\n
Benefits of using a heart rate monitor in running<\/h2>\n\n\n\n
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Injury Prevention<\/strong>: <\/h3>\n\n\n\n
Motivation: <\/strong><\/h3>\n\n\n\n
Recovery:<\/strong><\/h3>\n\n\n\n
Improving performance: <\/strong><\/h3>\n\n\n\n
How to use a heart rate monitor<\/h2>\n\n\n\n