Probably the most popular form of training control in running is heart rate.
However, besides controlling training via heart rate, there are other methods, and heart rate based training is not always the right tool.
In elite sports, for example, training is primarily controlled by pace. After all, in running the goal is to get faster, not to run at an optimal heart rate. In addition, there are some training methods where controlling training via heart rate is not recommended.
Options for Training Control
In general, there are three common methods to control training in running:
- By pace
- By heart rate
- By perceived effort
Another option would be control by watts, as sports watches can now calculate running power. However, since this value has little significance in running compared to cycling, we will not consider this method here. Equally pointless is controlling training via cadence or step counters, as this data provides values that are too inaccurate for reliable training control.
1) Training Control by Pace
In elite and competitive sports, running training is primarily controlled by pace. For easy aerobic runs, this type of control is usually comparable to heart rate control. Training in the aerobic base zone is roughly at 65 to 80 percent of maximum heart rate. The prescribed pace range usually falls within this heart rate range anyway.
However, controlling training by pace becomes much more important during high intensity training sessions, such as tempo runs, interval workouts, or races.
Interval training is ALWAYS controlled by pace and never by heart rate. Why? Heart rate increases with a delay during high intensity efforts. For example, if we run an interval session of 8 x 1,000 meters, we usually only reach a very high heart rate toward the end of each 1,000 meter effort, as the heart rate rises continuously throughout the interval. This means that controlling the session via heart rate would make no sense at all, since heart rate is not constant during this type of effort.
Even during long tempo runs or races, the session is fundamentally controlled by pace. After all, races are about achieving the fastest possible time, not about maintaining a specific heart rate.
The only exception would be extensive intervals with very long tempo segments, such as in marathon or ultra training. One example would be 5 x 5 kilometers in preparation for a marathon. In this case, pace can alternatively be guided by heart rate.
Training control by pace is carried out either via a sports watch or a sports app and exclusively through GPS measurement, not via step counters. Step counters provide data that is too inaccurate for reliable analysis. This is especially true during high intensity efforts with changing pace. GPS measurement is not strictly necessary when running on a track, 400 meters outdoors or 200 meters indoors, nor on a treadmill.
2) Training Control by Heart Rate
Heart rate based training is particularly justified during aerobic base runs. This is especially true for beginners, newcomers to running, and recreational runners. By controlling intensity via heart rate, they can avoid both overtraining and undertraining.
Heart rate while running is measured using a chest strap or directly via a running watch. The chest strap transmits the data live to the watch via Bluetooth or another wireless technology, and the watch displays the current heart rate in real time. For several years now, running watches have also been able to measure heart rate directly via an optical sensor on the underside of the watch. However, these measurements are significantly less accurate than those from a chest strap. Based on current knowledge, we therefore recommend heart rate based training control exclusively with a chest strap. These wrist based measurements become even less accurate during high intensity efforts. At present, they are only truly reliable for measuring resting heart rate and for continuous heart rate tracking during normal daily activities.
Heart rate based training is ideal for aerobic base training. A large portion of total training volume is completed in aerobic base zone 1. This zone lies at 65 to 80 percent, ideally 70 to 80 percent, of maximum heart rate.
3) Training Control by Perceived Effort
Experienced runners can also control their training purely by feel. In most cases, this naturally leads to maintaining both the appropriate pace and the correct heart rate zone for the session.
When running off road, on trails, or in mountainous terrain, it often makes more sense to rely on perceived effort rather than pace, since pace cannot remain constant in such conditions.
Running Training with Heart Rate
As mentioned, heart rate while running can be measured either with a chest strap or directly via an optical sensor on the running watch, although only the chest strap provides reliable values.
Heart rate based training makes sense during steady aerobic runs at a constant pace. It does not make sense during high intensity efforts or sessions that alternate between high and low intensity, such as interval training.
Advantages of Training Control by Heart Rate
- Ideal for beginners to avoid overtraining as well as undertraining during aerobic base runs.
- Under adverse weather conditions such as heat, extreme cold, or strong wind, heart rate control is very useful, since the effort at a normally comfortable pace would usually be higher.
- When running on trails or in the mountains, intensity can be monitored via heart rate. Controlling by pace does not make sense in this case.
- Ideal for monitoring improvements in endurance performance: For example, if after consistent training you can run a faster pace within your usual aerobic base zone without exceeding your heart rate range, this indicates an improvement in performance and aerobic endurance.
Disadvantages of Training Control by Heart Rate
- Heart rate based training control is only recommended for steady endurance efforts. It is not suitable for interval sessions.
- Measurement inaccuracies cannot be ruled out and may lead to confusion.
- Measuring heart rate directly via the optical wrist sensor is currently too inaccurate for reliable training control.
- Possible loss of pace awareness or body awareness if focusing too heavily on heart rate.
Conclusion and Our Tip
Heart rate based training control is a very helpful tool, especially for beginners. However, it should only be used during runs at a constant pace and when heart rate is measured with a chest strap. Try to regularly run without continuously monitoring your heart rate. This trains your sense of the correct intensity and the right pace. An experienced runner can usually estimate both pace and heart rate quite accurately without feedback from a watch.
Try completing a short easy run without checking your pace or heart rate even once during the activity. After the run, estimate both your average pace and your average heart rate for the entire session. If your estimate is far off, meaning a heart rate deviation of more than 10 beats per minute, you do not yet have a good feel for your pace and heart rate. If you repeat this self test regularly, your estimates will gradually get closer to the actual values.
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