Athlete's Foot by Footnote

Hello my footlings,

When I talk about training zones to athletes I coach, they start looking nervous and uneasy as if I am about to preach to them from an ancient sacred athletics bible. Many will sought out their best excuses to leave the conversation and one athlete has even laid on the floor and played dead. Most athletes are happy that the most technical part of their training involves what trainers are correct for them and a stopwatch that has a start and stop button.
Well let me enlighten you that you already run in different training zones but probably not efficiently. You will probably be used to seeing your training schedules given with three types of speed: easy, moderate, hard. Most runners make mistakes by not running 'easy and moderate' enough and running 'hard' too often.

Many elite athletes use their heart-rate to calculate their training zone they are running in. This is very important for elite athletes to make sure they runn at the required effort for that specific training session.

Your basiic training zones are normally estimated in the following heart-rate bands:

Easy = 60 to 75 % of your Maximum Heart rate
Moderate = 75 to 85 % of your Maximum Heart rate
Hard = 85 to 95 % of your Maximum Heart rate

Hard is quite easy to understand. You go as hard as you can and your heart rate will soon catch up until you cant go on. Many people (including myself) without a heart rate monitor struggle to run in the easy and moderate training zones. Why is this important?

• Over-training - This is something I have done many a time. 'Train hard, win easy' is the motto but actually if you are going to avoid injuries and over-training then it should read 'Train smart, win easy'. I certainly improved my training efficency when I started training in my correct training zones.

• Non effective training - Easy runs are placed in your training for a reason. Most runners (and dare I say mainly males!) ignore these and run too many easy runs in a moderate pace. This in time reduces your ability to push forward during k your harder training session and eats into your recovery.

Tempo and threshold runs

Almost every runner reading this blog will actually not need to train in the above 'hard' training zone too often. During your training you will sometimes dip into the hard training zone and this does not hold much value for us endurance athletes. You on the other hand are trying to train your body to efficiently run at a fast speed that your muscles can cope with over a long period. During tempo/ fartlek and threshold training sessions you are attempting to push your bodies 'moderate training zone' to the max. The general idea is that the more you push this limit, the more relaxed and efficient your body will be when participating at a slower training or race speed.
During these sessions the aim is to train at the upper end of your moderate training zone without going into your hard training zone. This is difficult to monitor and most people over cook this pace and do not train efficiently.
This is where heart rate monitors come in.

Heart-rate monitors

If you do suffer from over training or going off at a pace in training that makes you pay later then you should maybe consider purchasing a heart rate (HR) watch. You would not have to use these all the time but they would be very useful training aid especially when it comes to threshold and interval sessions. You will know instantly that you are training at an effort that this is incorrect for the purpose of the session. With a bit of hunting around on the internet you can get a heart rate monitor relatively cheap. It might be worth hunting for a second hand watch as they are not really a fashion statement are they! Alternatively a new heart rate monitor with the latest technological help and assistance can be purchased under £100.

For the last few weeks I have been testing 2 of the latest heart rate monitors at the lower end of the price spectrum.

Polar RS300X SD

Polar HR watches are notorious for being very accurate, durable heart rate monitors. Accuracy is everything in this game and polar watches are very compatible with many machines in your local gym. This watch will not only help you set your training zones you require but will keep you in check by reminding you to train within them. Nice watch interface and has an online training centre that you can download your training into to review your session. I found the actual heat rate strap was very comfortable. I was not a big fan of the SD foot pad that connects to your foot and helps you estimate your speed and distance but for this price you are certainly getting what you pay for. You can pick up one of these watches for under £100 if you shop wisely.

 

Garmin FR 60

Garmin have only recently joined the heart rate monitor market after excelling with their GPS watches. I must say a garmin watch without GPS makes me feel naked. The price is cheaper than a polar but I found the heart rate monitor to be uncomfortable when comparing the two. My sport scientist friends have told me the garmins need to improve on their accuracy that I am sure will improve in time but will certainly do a job for you and I. I generally use the forerunner 210 with GPS so if you can afford it I would recommend this as you get a good GPS watch with a heart rate monitor.

Overall- if you are after a heart monitor I would suggest the Polar RS300X SD. If you want to save the pennies then the Garmin FR 60 might be your new training partner. If you are after a heart rate monitor that tells you speed and distance don't purchase any of these and look at investing in a more expensive garmin model.