Tread Lightly Running Podcast

73: How to Use Heart Rate Zones for Running

Listen Later

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


        • ...more
        View all episodesView all episodes
        Download on the App Store
        Tread Lightly Running PodcastBy Amanda Brooks and Laura Norris
        • 4.9
        • 4.9
        • 4.9
        • 4.9
        • 4.9

        4.9

        296 ratings

        More shows like Tread Lightly Running Podcast

        View all
        Marathon Training Academy by Angie and Trevor

        Marathon Training Academy

        1,505 Listeners

        Another Mother Runner by Another Mother Runner

        Another Mother Runner

        1,331 Listeners

        Run to the Top Podcast | The Ultimate Guide to Running by RunnersConnect : Running Coaching Community

        Run to the Top Podcast | The Ultimate Guide to Running

        859 Listeners

        The Strength Running Podcast by Jason Fitzgerald

        The Strength Running Podcast

        1,315 Listeners

        Running Rogue by Chris McClung

        Running Rogue

        483 Listeners

        Ali on the Run Show by Ali Feller

        Ali on the Run Show

        4,070 Listeners

        The Rambling Runner Podcast by Matt Chittim

        The Rambling Runner Podcast

        493 Listeners

        Run4PRs by Run4PRs

        Run4PRs

        192 Listeners

        For The Long Run: Exploring the Why Behind Running by Jonathan Levitt

        For The Long Run: Exploring the Why Behind Running

        420 Listeners

        The Run Smarter Podcast by Brodie Sharpe

        The Run Smarter Podcast

        146 Listeners

        The Drop by Believe in the Run

        The Drop

        346 Listeners

        The Running Explained Podcast by Elisabeth Scott

        The Running Explained Podcast

        462 Listeners

        Fuel for the Sole by Fuel for the Sole

        Fuel for the Sole

        272 Listeners

        The Planted Runner by Evergreen Podcasts

        The Planted Runner

        377 Listeners

        Your Diet Sucks by Zoë Rom

        Your Diet Sucks

        116 Listeners