Heart rate training can seem intimidating at first because we're used to training by pace. However, after 14 years of experience, I’ve found that once you understand the numbers, it becomes easy and effective. Here are four key benefits:
1. Enjoyment
Training by heart rate has made running more enjoyable for me. Without the pressure to hit certain paces or mileage, I feel less stressed and more fulfilled. Running by heart rate and time reduces stress, which increases enjoyment. When you enjoy running, you are more consistent and perform better in the long run.
With heart rate training, there are no bad workouts. You simply aim to stay within your target heart rate range, which means every run is beneficial. Sometimes you’ll be slower, sometimes faster, but you’ll always be working within your optimal range.
2. Fewer Injuries
Heart rate training has significantly reduced injury rates for me and many others. Injuries often occur from running too fast or too much too soon. By focusing on heart rate, you allow your body, joints, and ligaments to strengthen gradually. As your heart rate improves, so does your overall strength and resilience, resulting in fewer injuries.
In the past ten years, I’ve only had one minor injury, which lasted just three days. This consistency allows for better training and improved race performance.
3. Unlimited Potential for Improvement
Heart rate training allows for continuous improvement year after year. You can become more efficient and faster at the same heart rate. For example, when I started in 2011, I ran 8:00 miles at a heart rate of 140. Now, I run 6:00 miles at the same heart rate. This improvement is possible for anyone who follows a good heart rate training program.
New runners often see significant improvements, and experienced runners continue to get faster. My wife started running 8:00 miles at a heart rate of 180 and now runs 26 miles at a pace of 5:42 with the same heart rate. The growth is incredible and consistent over time.
4. Proven Formula
Heart rate training is not a gimmick. It has been tested on over 100 athletes in the past decade, all of whom have seen significant improvements and increased enjoyment of running. While you still need to put in the work and mileage, this smart approach will transform your running within a year.
Many runners initially resist or give up too early, but those who stick with the program see continuous improvement and enjoy the sport more because they avoid injuries. Our methods at Endure365 have been proven through personal experience and coaching success. As a coach with 51 marathons under my belt, including a best of 2:23, and a half marathon best of 1:06, I’ve seen these methods work. My wife, who began running in 2017, is now a world-class runner with a personal best of 2:29.
One of our athletes, Shanna Birchett, saw incredible improvement within a year. She went from struggling to maintain a heart rate effort of 65-70% max to running her first marathon in December 2023 with a time of 2:52. By June 2024, she improved her marathon time by 7 minutes, finishing in 2:44 with steady heart rate and perfect pacing.
Heart rate training has proven itself time and again. It’s your turn to become an Endure365 heart rate-trained athlete and enjoy your success!