Hey runners! Here we are, just eight weeks away from my Boston Marathon qualifier, and I'm excited to share my training journey with you. So far, everything is going really well.
Last week, our long run was supposed to be an eight-miler, but a few of us extended it a bit further to match our current training needs. This fits into our alternation of low mileage and high mileage long runs with the Galloway system. As we approach a 16-miler next week, it feels like we're truly entering the "actual long run phase," where every subsequent run will wind up being around 18 miles or more until we hit a couple of 20-milers.
Today, I wanted to focus on a crucial aspect of training: your heart rate. Particularly, why sometimes it may spike higher than usual. Let me guide you through five reasons why you might experience these fluctuations.
1. Caffeine and Diet
One of the simplest explanations for a higher heart rate might be related to caffeine. Consuming too much coffee or having an adrenaline-spiking snack before your run could elevate your heart rate. It's easy to overlook, but remember that even small dietary changes can have an impact.
2. Stress Levels
Your current stress levels can significantly affect your heart rate while running. Lack of sleep, tough workouts from the night before, or personal stressors can all play a role. To monitor stress, I check my resting heart rate and heart rate variability (HRV) each morning. This gives me insights into my body's stress state, assisting in avoiding overtraining and optimizing my recovery.
3. Weather Conditions
Weather is another factor that influences heart rate. Running in extreme temperatures, whether hot or cold, puts additional stress on your body. On a recent chilly, rainy run, I noticed my heart rate spiked, likely because my body was working harder to stay warm. Recognize and prepare for these environmental challenges to manage heart rate effectively.
4. Terrain and Course Difficulty
The course you're running can naturally fluctuate your heart rate. Hills, trails, and technical paths demand more effort, elevating your heart rate. Adjust your effort to maintain your heart rate within the desired zone for your training sessions.
5. Watch Sensor Accuracy
Sometimes, your watch is at fault. I use an optical sensor on my wrist to track my heart rate, but occasionally it goes haywire. When this happens, I remove my watch to reset it, which usually resolves the issue. This kind of error is less frequent with chest straps, but always check your equipment's accuracy if you're unsure.
Conclusion
These are just a few reasons why your heart rate might differ during training runs. While most aren't significant issues, managing your stress levels is crucial. I highly recommend tracking your resting heart rate and HRV each morning to prevent overtraining and to gauge when your body is ready for intense workouts.
Keep up the great work! For more information on low heart rate training, be sure to subscribe to my updates, and I'll see you next week!