The importance of heart rate zones when running

In this guide, we assess the importance of setting heart rate zones, and how to apply them effectively to your marathon training schedule to improve running performance.

It is important to remember that heart rate levels vary from runner to runner, and are influenced by unique factors such as age, gender, weight, temperature, stress, fitness or certain medications.

Your heart rate is a powerful indicator of the impact cardiovascular activity has on the body. It can affect your physiology in different ways, so understanding which heart rate zone you’re training in is a good way to maximise the benefits of your exercise regime.

While running, your heart rate can be measured either with optical-based sensors attached to the wrist, such as a smartwatch, or via chest straps using electrocardiography - a method many athletes lean towards for its accuracy.

A five-zone system is commonly used by runners to gauge different heart rates, based around differing intensity levels.

Zone One is a very light-intensity effort. Zone Two is for easy runs and suited for warmups and cooldowns, while Zone Three is for steady aerobic running. Zone Four demands a hard sustained effort, while Zone Five indicates that you are performing at your most intense effort level.

When setting heart rate zones, you’ll need to determine your maximum heart rate. By using a heart rate monitor tracker, you can offset the need to constantly check your watch. The data provided can indicate early signs of overtraining or illness, as well as showing how your fitness increases over time as you train.

For more information on heart rates and running zones, contact Maximum Mileage Coaching today to set up your bespoke marathon training plan.