Tread Lightly Running Podcast

73: How to Use Heart Rate Zones for Running

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We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running. 


Discussion points include:

  • Who should use heart rate zone training?
  • Are Garmin’s heart rate zones accurate?
  • How to calculate your individual heart rate zones
  • Understanding the five-zone model
  • Should you use your watch or a chest strap to measure HR on runs?
  • Should certain runners NOT use heart rate zones?
  • What is cardiac drift?
  • Should you use heart rate monitoring for your hard workouts?
  • What is so bad about zone 3?
  • How do you run with low heart rate on hills?
  • How much do heart rate zones matter for low-volume runners?


    • This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/   


    • Further resources:
    • Lactate threshold HR test: https://lauranorrisrunning.com/lactate-threshold-test/
    • https://www.runtothefinish.com/best-heart-rate-monitor/
    • Polar Verity Sense Armband: https://amzn.to/3ztNsLJ (affiliate link)
    • Amanda’s low heart rate training plans: https://www.runtothefinish.com/low-heart-rate-training-plans 


      • References:

      • PMID: 29599724
      • PMID: 16095403
      • PMID: 33042384
      • PMID: 30539120
      • PMID: 32343255


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        Tread Lightly Running PodcastBy Amanda Brooks and Laura Norris
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