Why is it important to run as per your pulse rate and how to determine your heart rate zones when running?

Pulse rate is a runner’s main marker during exercises, and it truly is individual. Not knowing general and your own heart rate zones may cause running injuries and fading. Together with the ambassador of Almaty Marathon – Madi Aitimov, we will tell how to run as per your pulse rate for your health and progress in exercises.

Different distances mean different heart rate zones

Depending on a chosen running distance, you need to train some specific heart rate zones. Experienced coaches start teaching a runner to count their pulse rate at the very first session, and they also advise to wear fitness bands or watches for convenience.

Pulse rate of 120-140 bpm is comfortable to run with at first training sessions. Here, pulse rate is of a greater importance than the distance and pace. Ignoring the rule of “slow-pulse running” will lead to no smart progress.

Then, the coach will help to determine personal heart rate zones for training sessions, considering the Maximal Oxygen Consumption (MOC), Aerobian Threshold (AT), and Anaerobic Exchange Threshold (AET).

MOC, AT, AET in plain language

Specialists of Stamina Lab Sports Laboratory note that “each sportsman chase high MOC (VO2Max).” It shows maximal consumption of oxygen that body can absorb and use for a minute of an intensive load such as running. The lower the MOC is, the worse the body processes oxygen and gives energy.  

The MOC shall be built up from the very young age, since as we grow older, it reduces significantly. Running provides for some special exercises to develop the MOC, but an effective integration of theirs requires medical examination and some work with a coach.

The AT is aerobian threshold, when the body switches from aerobian to aerobic–anaerobic energy supply and begins to accumulate lactate (lactic acid). It happens at the level of 55% of the MOC.

The AET is anaerobic exchange threshold, at which lactate is accumulated in the body quickly. It happens at the level of 65% of the MOC. 

Restoration exercises happen at the level lower than the aerobian threshold. Moderate exercises with constant rate - between the AT and AET. Running high-intensity intervals or competitions is permitted at the level higher that AET. Cardiologists do not recommend long distance running to be higher than aerobian zone. Constant running with a wrong heart rate zone is dangerous for your heart and body.

How to count?

• Pulse rate at rest. May be counted in the morning, after waking up. Pulse rate at rest that is higher than the usual one (by 5–10 beats) may indicate some accumulated fatigue or an early disease.
• Pulse rate at load - low, moderate, and high load.

Knowing their heart rate zones is important for advanced runners, so they could improve the efficiency, build up their stamina, and restore and recover smartly. Exact heart rate zones may be detected with a full functional test on a treadmill with gas analyser and blood sampling to determine lactate level.

See yourself: only 40 minutes for the process to run in Stamina Lab Sports Laboratory. Quick, comfortable, and informative for beginners and advanced amateurs in running.

Learn your heart rate zones to run for your health and long life!