Learn all about your heart rate for running

You may well have noticed that training plans in running often refer to Maximum Heart Rate (HR Max) or Maximal Aerobic Speed (MAS).

What do these mean?
In an article on normal heart rate, Dr Nima Endjah, a sport cardiologist, defines MAS as a reflection of the maximum capacities of each individual. The term VO² Max is more commonly used to indicate the maximum rate of oxygen consumption.

Alongside HR, there are different heart rate measurements, such as HR Max, resting HR or HR reserve. Remember that HR Max indicates the maximum rate your heart beats at, expressed in beats per minute.

In both cases, the idea is to associate a percentage of HR Max or MAS with a level of intensity of effort to derive different benefits from training.

You will often hear about the 5 main HR zones:
- 3 in the aerobic energy system, known as base endurance ;
- 2 in the lactic anaerobic system.

There is sometimes a sixth, particularly for sprinters: alactic anaerobic zone.
For the coach, Frédéric Coelho, "we can make things simpler by talking about three main zones: base endurance, lactic anaerobic and threshold".

For runners, training is practised in these various zones to acquire the complementary qualities that are essential for performance.

You may have often heard of aerobic or anaerobic heart rate, without knowing exactly what they mean.
Let's start with the aerobic heart rate zones.

This is the perfect bracket for maintaining your level of physical fitness. Located at between 60 and 70% of your HR max, this heart find your rhythm gently zone marks the start of base endurance.
Training corresponds to light intensity aerobic work. In practice, your physical effort is comfortable and you can talk without getting too out of breath.

For athletes on grass, this second HR zone is comfortable and allows you to find your rhythm gently. For more experienced runners, it improves your endurance work over long distances (1h30). In this zone, you can (almost) run without any time limits!

Anaerobic heart rate is found in zones 4 and 5, where we cross an intensity threshold to what is known as resistance work.

If you have taken it all in up to this point, you will know that your HR Max is needed to calculate the training zones before your next running session.

There are three methods for measuring it:

1- the effort test

Carried out with a sport cardiologist, the advantage of the effort test is that it is reliable and accurate. But the downside is that you need to pay for it and you can't just turn up and request one.

2- field tests

This method consists in doing the most intense physical exercise possible to raise your HR. You will need to be monitored by a sports professional.

3- the theoretical formula

You've heard the famous 220-age formula, right ? We've got bad news! It's not reliable because it is only an estimate. The precise formula is 220-your age, with a discrepancy of plus or minus 10%, which makes the range much too large to be relevant.

Once you know your HR Max, you can then adjust your smart watch to discover your training zones and know exactly where you are in real time.

Sorry to disappoint you but there is no 'correct' heart rate for running. It all depends on your objective, your level and how you feel during exertion.

However, let's take a look at the HR zones runners should focus on depending on their intentions.

How can I reduce my heart rate while running?

"Running slowly is the best way to train," explains the coach Frédéric Coelho. Even though that may seem counterproductive, running at a gentle pace forms part of many running training plans.

Remember that base endurance (HR zones 2 and 3) corresponds to 80% of work, with the remaining 20% reserved for anaerobic sessions. Your body is adaptable: as your endurance increases, it becomes used to effort.
In concrete terms, imagine that you are training over a distance of 10 km for 1 year. This means that you will spend less energy and your heart will beat more slowly over the same distance, 365 days after your first run.

Running gets easier with time… and endurance training.

If your objective is to increase your speed and adapt to the difficulties encountered during a 10k, then work in zone 3 will meet your needs.

In this zone, the sugar consumption of your muscles will improve as you complete your sessions. This gives you the opportunity to maintain a more sustained pace for longer. However, be careful not to extend your exertion for more than 45 minutes, because the body produces lactic acid which ends up causing muscle fatigue and exhaustion.

After more than 30 to 40 minutes of work in HR zone 2, i.e. between 60 and 70% of max HR, your muscles will begin to burn fat. This light intensity endurance zone is therefore suitable for burning calories, provided that your sessions are long.
But don't forget that perseverance is key for making progress in endurance while remaining in this HR zone.

The other difficulty when it comes to losing weight effectively is how your body adapts. Since, as you practise the same effort, the body will use less energy to achieve it, the overall energy spent will tend to decrease over time.
Now, the principle of energy balance in losing weight is to burn more calories! Happily, there is a solution for every problem: combining muscle strengthening AND cardio work to get into shape.

Physiologically, it is impossible to exceed your maximum heart rate. So, the good news is that there is no such thing as a heart rate that cannot be exceeded!

If your heart beats fast during physical exercise, remember that that's what is designed for. Lastly, all of this is valid if, of course, you are not suffering from any heart condition. If you have any doubts, always see your doctor, who can refer you to a cardiologist if necessary.

Remember that heart rate is an indicator of the intensity of your effort and that the closer you get to your maximal aerobic capacity while running, the less time you will be able to maintain this effort. And that's totally normal!