Two Key Indicators of Recovery and Restoration: Your Heart Rate and Your Blood Pressure

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Respect your heart rate

Really, instead of the stopwatch, you should substitiute heart rate and respect that as a better indicator of your pace than the stopwatch. So I indicated this in the article on Repetition running:

Worked example of how fast to run Repetitions

A guy is a reasonably good runner at regional level and has a personal best time over 10 000 of conveniently for the sake of argument, 30:00 minutes. So 30 x 60 seconds = 1800 seconds. Multiply this by 400, and divide by 10000. The answer is 72 seconds a lap. Now add 5 seconds a lap to get a training pace of 77 seconds a lap. And no faster either. Slightly slower is OK.

Your heart rate should be 175 to 190 beats per minute.

So taking your pulse at the end of each repetiiton is important so that yo know you are benefitting from the training session fully.

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For Tempo training runs I wrote:

"Sustain a regular constant rhythm with you heartbeat between 170 and 180 beats per minute."

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In the review of LSD, Medium and Tempo Runs I wrote: Generally speaking the long slow distance will be run at a pulse rate of 140 - 145 beats per minute, medium at 160 - 165 beats per minute, and your tempo run at 175 - 180 beats per minute.

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And you must take your heart rate in the circuit training test which you must do every 3 weeks in periods when you do circuit training.

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So obviously you need to know how to take your pulse.

How to take your pulse

You must make checking on your heart rate a morning routine, and during and after training. Learning to take your pulse accurately is a valuable skill for everyone, but particularly for you, the active person. Begin by simply practising finding your pulse at various times throughout the day. You should notice how your pulse changes in relation to forms of activity. A little effort will go a long way to keeping you healthy and in helping to check that you are training properly.

Resting heart rate should be counted for 60 seconds. Counting a resting pulse rate in less time increases the chance of error. During

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