Beginning runners as well as those returning to running after laying off for years face a real challenge in figuring out what pace they should run and how hard they should run. Fortunately, there is help available from heart monitors. They are relatively inexpensive, costing about the same amount of money as a decent pair of running shoes. Years ago, purchasing a heart monitor was a major financial investment; a basic monitor cost almost $200. Today, thanks to competition, you can get a pretty decent monitor for less than $100. Today's technology has also resulted in a much more user-friendly instrument. Here are some reasons why I believe training with a heart monitor can benefit new runners.

The Heart Monitor Will Help You Find the Right Pace

I have been involved with a number of beginning runners programs and have coached some beginners as well as those returning from a long layoff. Often, beginners will struggle to find a comfortable effort--not too fast and not too slow. Many beginners usually make one of two mistakes. The first is to equate running with sprinting--when that happens folks figure out quickly that they cannot go very far without becoming winded. This is usually overcome in one of two ways--either they slow down or they give up.

The second and more common mistake is beginners who run too slowly. Instead of running, the beginner appears to be running in place, running at a crawl. A heart monitor can help this group of runners because it lets them know it is all right in some circumstances to go faster. The key is to make sure that the monitor is properly calibrated to the individual runner.

Beginning runners should do all of their training in the sixty to seventy percent zone using the Karvonen formula, which takes into account heart rate reserve. To calculate your sixty to seventy percent range, first determine your resting heart rate by taking your heart rate the first thing in the morning for three consecutive days and use the lowest number that shows up on the monitor for more than two to three seconds. You will also need to determine your maximum heart rate if you do not already know it. You can use the formula 205 minus one-half your age to figure out your predicted maximum heart rate. Then apply the following formula:

([Max Heart Rate minus Resting Heart] X .60) + Resting Heart = 60%

([Max Heart Rate minus Resting Heart] X .70) + Resting Heart = 70%

For example, take a 50 year old with a resting heart rate of 60. The predicted maximum heart rate would be 180 [205 - (1/2 X 50)] or 205 minus 25.

Then plug in 180 and 60 into the formula to calculate sixty percent and seventy percent:

([180-60] X .70) + 60 = (120 X .70) + 60 = 84 + 60 = 144

([180-60] X .60) + 60 = (120 X .60) = 60 = 72 = 60 = 132

As a result, the training zone for a beginning runner in this instance would be in the range of 132 to 144 beats per minute on the heart monitor. As a means of checking whether this is the appropriate range, the sixty to seventy percent effort should be an easy conversational pace.

I must issue one caution--this calculation may not make sense for about ten to twenty percent of the population who have an actual maximum heart rate twelve to twenty-four beats above or below the predicted values. You will have to take some additional steps to determine your maximum heart rate before determining what your sixty to seventy percent training zone is.

Once you have identified your sixty to seventy percent training zone, you will never have to worry about your pace and effort. Just stay within your numbers and you will get a good workout.

Kirt West is a private coach for motivated adult runners and a former member of the RRCA Coaching Committee. Questions can be sent to him at kirtwest@comcast.net.