Finding that just right, easy, comfortable effort is what will build your base fitness the most with the least risk of injury.
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And since new runners should wait until they build an aerobic base before doing speed work, they can use heart rate monitors to control intensity on all of their runs and learn how to run at the appropriate perceived effort. Heart rate monitoring will help new runners more precisely and accurately train within the proper zone for each workout, especially easy runs. New runners will benefit the most from heart rate training. But not every run should be hard! Runs done at an easy, comfortable effort are what will build your fitness the most with the least risk of injury. Many new runners will start out at a moderate-to-hard effort because that’s the effort that is most often associated with running. Yet despite being called an easy run, maintaining a low intensity can be anything but easy for runners.
These low-intensity runs offer numerous benefits, including decreased risk of injury, less soreness, increased aerobic fitness, and more enjoyment. Easy runs are runs done at an intensity low enough that you can talk if you need to. You will get the most benefit from a heart rate monitor when you use it on an easy run. Heart rate monitors are also a great way to gauge your efforts while on a run. When you run, your heart rate increases as your heart works harder to pump oxygen-rich blood to working muscles.
When are heart rate monitors useful?Ī heart rate monitor will do exactly what the name suggests: monitor your heart rate during exercise.
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This works best when it’s pressed firmly in place against your skin and you aren’t sweating too heavily. Some watches have a monitor on the back of the watch face that can read the pulse on your wrist. (See which ones are compatible with the ASICS Runkeeper app.) If you experience problems with chafing, be sure to use Vaseline or an anti-chafing balm (like Body Glide ) where your skin and the strap come into contact. Heart rate monitors come in multiple forms, but the most popular and reliable is the heart rate monitor with the chest strap. Heart rate monitors seem like complicated devices that only advanced runners use, but that perception is far from the truth! Runners of all levels, especially new runners, can benefit from using a heart rate monitor to learn how to assess and control the intensity of a run.
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