As runners, we have so much data available to us via different forms of technology. Whether it’s our phones, smartwatches, heart rate monitor straps, blood glucose sensors or foot pods to measure our running dynamics, with a bit of tech you can pretty much find out any stat you could possibly want. One piece of data that can be really useful when it comes to improving as runners, but is often overlooked or perhaps misunderstood, is heart rate. Here’s how you can make the most out of your heart rate data to run further and faster than before.
Understanding numbers
In order to get the most out of your heart rate data, it’s useful to first understand what the numbers mean. Heart rate information is shown in beats per minute (BPM).
To understand the numbers fully, you should first take a look at your resting heart rate, often displayed as RHR. According to the British Heart Foundation, a normal resting heart rate is around 60 to 100BPM, although it could certainly be lower than this, especially if you run regularly. And well-trained athletes may even have a resting heart rate of 30 to 40BPM.
Your age and general health can affect your heart rate, so it’s important to remember that a ‘normal’ pulse will be different for everyone. A rapid heart rate is also known as tachycardia and can be related to many different health conditions. It’s normal for your heart rate to increase when you’re running or exercising, but an increase in your resting heart rate could also be due to your body fighting off an infection, or it could be a sign that you’re over training.
If you have noticed a sudden increase in your resting heart rate and are also feeling dizzy, faint or that your heart is pounding or beating irregularly, you should speak to a doctor as soon as you can.
How to measure
There are several ways of measuring your heart rate.
|| Your watch measures your heart rate by scanning blood flow near your wrist by lighting it up with LEDs ||
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