Cross-Training HR vs. Running HR (Read 1407 times)

So I'm currently making my way slowly through C25K (actually I'm on my third repeat of Week 6, still can't quite get the hang of this damn 25 minute run). Anywho, last night at the gym the TMs were full so I figured I'd cross train instead. I did 15 minutes on the elliptical and 25 minutes on the bike, both at challenging levels. My legs were definitely feeling the burn (and I hardly ever feel muscle burn when running). But here's the thing that made me wonder....my HR was a LOT lower than while running. I'm 26, so my max HR by the 220-age route is 194. While running it is about 175, and slowing my pace does very little to lower it (and actually, while it sounds high, it's a huge improvement over my previous attempts at running which would skyrocket it very close to the max). By contrast, my avg HR last night between the two machines was 129 with a max of 152. So my heart wasn't working as hard, leading me to question whether this cross-training thing is really doing anything for me in terms of aerobic conditioning for running, yet my muscles were definitely being worked harder/differently than running. I also swim once a week or so for cross-training and have to really struggle to get my HR above 150. Does anyone else find this is the case? I know that running affects my HR more than any other sport I've done, with the possible exception of spinning, so maybe it's a good thing to cross train at a lower HR, but I want to make sure I'm pushing myself hard enough on my cross train days.

In running, particularly when you're just starting out, you'll get much more benefit out of running more, than running faster. It's not that quantity over quality -- in running, quantity is quality. You'll see this mantra repeated a lot on this site, but I'll repeat it again: Running slower allows you to run more (w/o injury) Running more will allow you to get faster.

Yep... I'll repeat it right now. JennerVT, I'm a C25K grad myself and when I look back on my training during C25K I realize that I was running WAY too fast for basically the entire program. What ended up happening is that right around week 7, I started having a lot of pain in my right hip. This pain eventually forced me to take 3 weeks off from running entirely. When I returned, I slowed my pace significantly! I went from doing supposedly 'easy' C25K runs where my heartrate was is the 170's to truly easy runs where my heartrate stays in 130's for miles! And guess what happened? I was able to run farther and longer without injury AND I got faster despite the grueling heat and humidity of our FL summers. I know that it's difficult when you are first starting out to run slow... especially when you visit a great board like this and see veteran runners who maintain 7 min/mile training paces! Like Jeff said above... easy runs (which all of the C25K runs are) should be done at a conversable pace. Sing to yourself, talk to yourself... whatever it takes. Just make sure that you can hold a conversation with little effort. PRE (perceived rate of exertion) should be around a level 3 or 4. Now... about cross training. I compete in triathlons, so I obviously cross train with swimming and cycling. It takes A LOT for me to get my heartrate up on the bike or in the pool. In the pool, I have to sprint... hard anf fast. On the bike, I have to either be in a sprint OR climbing. Swimming and cycling just really work the body differently. As for indoor cycling, I find that I am completely unable to push myself on a stationary bike. For a cardio workout indoors, I resort to spin classes. If you won't be competing in tris, then in my opinion there is no need to "push" yourslef to your lactate threshold during your cross-training. Just stay aerobic... which would mean 70 to 80% of your max heart rate... and again, a conversable pace. Good luck to you!!!!

You mentioned that your elliptical/bike HRs were calculated by the machines. How do you calculate your running HR? Do you use the treadmill hand sensor(s) or a chest strap? Before I purchased a Garmin, I used a cheapo Polar HR/watch combo that often registered >30bpm high due to any number of factors (electronic interference, cadence, moon cycles, etc.).

I'm finally starting to clue in to what it feels like to slow down (just read that over and realize it sounds a bit weird, I'm not saying you aren't clued in just sort of bemoaning the fact that running for me was such a slog early on that I couldn't really get a feel for slow until recently). I'm adding a few 1 min walk breaks as needed to manage heart rate to keep it slow. I just had a magical 5K run. Ran really slow but felt strong and HR never went over 153. I was on a tread mill and when I first started running HR would be way over that after just a minute of running. I'm aiming to add more mileage so I will keep up with this goal of keeping it real slow so that I can get more miles in. Jenner could that HR monitor be off? Do you feel like your HR is that high or is it conversational for you. I would say that if you can't talk easily you could always do the distances you are after but add a walk break as needed. Just walking 1 min per K on a 5 K run makes the 5K a pleasure for me and I am left feeling like I could even run more or go without the breaks but I'm putting them in to try and let myself take it easier so that I can get the miles in since running more does seem to be making me feel fitter and the HR is still coming down more and more all the time. About the other cardio, I wouldn't worry about pushing it too hard if your HR is in that aerobic zone and if it is aerobic fitness you are after. Seems like at first, many suggest going long and slow for that. I'm doing other exercise (kettlebells) as interval training to hopefully get the extra fat after burning benefit from that since I need to lose a lot of weight.

Why are you worried about HR anyway?

Also, my slowest runs are at a 125-130 HR.

I can genuinely say that if I followed this all the time I would never have started running. It wouldn't have been possible. I'm sure it will take us newbies longer to get to a point where the heart rate will come down and down as we keep up with it. I'm trying to run easier but running and a heart rate of 125 just don't happen at that same time for me, I'm feeling lucky with the 152! Try to take it slow Jenner but if you are feeling good just keep it up and I think you will start to see it drop. One thing I would suggest is to make sure you aren't going any faster. As you build fitness you might find you can go faster with the same hr you are used to but instead of going for the fast I would suggest enjoy the lower heart rate. Even if you can, just hold back and go for distance and easy.