Need advice on appropriate Heart Rate (Read 850 times)

Hi All, I just started running about 4-6 weeks ago, and only about three weeks ago started a formal training regimen (Spring Training). I had run occasionally in the past but nothing too consistent. In any case, I find that monitoring my heart rate, statistics, and progress are very motivating for whatever reason. I have been trying to determine what the ideal HR range would be for me to run at to maximimize aerobic fitness. Now, I realize that most people are going to say that for a beginner that the most important thing is to simply get out and run regularly, and that the second most important thing is to run for distance, and you don't really need to monitor your heart rate, yada yadaa yada. I realize that, and am factoring those things in as my top priorities. However, as I've already mentioned tracking this data is very motivating to me (for whatever reason), and I want to be training at whatever HR range is likely to deliver the most benefits and the most progress in the most efficient way. So, with that being said, I'm looking for advice and feedback on what the best Heart Range would be for me to stick in during this initial 12 week program. My relevant detailsl are as follows: Resting HR: 62 Max HR: 185 (age 35) I've typically been trying to keep my HR around 150, which means running agonizingly slowly...I could comfortably run a bit faster but would likely see my average HR in the 160's. I think you can see my profile/log on here for my runs over the last few weeks. Anyway, thanks in advance for the advice. br

There's a group here dedicated to HR training. http://runningahead.com/groups/LOWHRTR/

So this chart begs a couple of questions I'm assuming the "Aerobic" (cardio/training) range is what would be best for aerobic or endurance fitness. First, I guess it is suggesting my max should be 148 which is certainly lower than i expected. What is the so-called weight control/fitness range? In any case, a 130-148 range is quite a bit lower than some of the calculators I was using to determine this (some were suggesting a max more in the 160's). Since i've been running slow as hell and averaging more in the area of 150-155 for the bulk of my runs, I guess I need to slow down a bit further (somehow). I kind of expected 145 or so might be the more ideal range but when I run at that pace it doesn't feel like much of a cardio workout at the end...

Please go to the LHR user group. Lots of info there from people who have been there and done that. And you don't have a clue what your max HR is, just an arbitrary estimate based on an average. You may be well above the average, which explains the agonizingly slow. We're all different. For me, 150 wld be near threshold pace.

You could always use an empirical approach: Go out and run at what you think is a comfortable pace and see what your HR averages out to. The next time you run, try a different pace. Keep track of how you feel and your average HR. Eventually you'll see that "below xxx I feel like I could run another five miles, above there I feel like I'm done for the day."

Please go to the LHR user group. Lots of info there from people who have been there and done that. And you don't have a clue what your max HR is, just an arbitrary estimate based on an average. You may be well above the average, which explains the agonizingly slow. We're all different. For me, 150 wld be near threshold pace.

Huggie Bear. Go to the Low Heart Rate forum where you can learn loads of info. Until I read some of the basics and read a couple of books on the subject, I had no idea of the intricasies of HR training. Good group there (full disclosure - I'm a member) and very open to helping others. For what it is worth, I am on my base building period and have already seen improvements in performance and weight loss through LHR. Best of luck.

HuggieBear, I may have overlooked it in earlier posts, but those age-based max hr formulas can be off as much as 20 bpm in either direction. IOW, your max hr might be anywhere between 165 and 205 bpm.

Yup. I'm 37 and my max is at least 195 (as opposed to the estimated 183). If you're going to run by heart rate (as opposed to feel, which is really the better way to go), you'll need an accurate estimate of your max.