April 8, 2021

Heart Rate Training: What Is It, What Are The Benefits, And Should I Be Doing It?

Runners tend to focus on distance and time. “I’ll go for a 5K today” or “I’ll run for half an hour” is often what determines the type of pace, intensity and challenge you’ll achieve. And, it’s the most common method when training for a significant race such as a marathon, as it ensures you cover enough ground before race day.

However, a different type of running is quickly catching up. Heart rate training is becoming increasingly common among runners due to the amount of valuable information it can tell us about our bodies and what we’re capable of. But what exactly is it, and is it something you should be doing?

What is heart rate training?

We’ve all heard the classic saying “listen to your heart”. But we probably think of it more in relation to rom-coms and less in relation to our running heart rate. Right?

Well, move over Richard Curtis, because runners are giving the saying a new meaning. With fitness trackers becoming increasingly popular, runners are now able to see their heart rate in beats per minute (BPM) and use this information as a guide for intensity - giving them a better sense of how hard their cardiorespiratory system is working. It’s a more personal experience and means you can base your runs entirely around your own body - and your heart rate zones.

What are heart rate zones?

Let's talk about heart rate zones. Everyone has them, and they vary from our resting heart rate (when we’re relaxed) and our maximum heart rate (MHR) - the upper limit of what our cardiorespiratory system can handle when exercising. There are a number of different zones lie between these two marks, here's a breakdown:

Zone 1: Very light, 50% to 60% of MHR

Zone 2: Light, 60% to 70% of MHR

Zone 3: Moderate, 70% to 80% of MHR

Zone 4: Hard, 80% to 90% of MHR

Zone 5: Very hard, 90% to 100% of MHR

Now, to work out your heart rate zones, you need to know your MHR. Scientists say you can do this with a simple equation:

Subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 bpm.

(There are also other methods, such as a field test or laboratory test, but these are really only for experienced athletes).

Once you know your MHR, you can then work out your own personal zones. To do this, you need to multiplying your MHR by the percentages in each zone.

Benefits of heart rate training

OK, so now you understand the basics of heart rate training, but why do runners do it? Can your running heart rate give you a better workout? The short answer, yes. And here's a few reasons why.

Enhanced Performance

Seeing as heart rate training relies on data, runners can get a more effective workout. The more we know about our bodies, the better. Sometimes, we might think we’re pushing ourselves when we aren’t - and vice versa. When done right, using heart rate zones can make for an enhanced performance and impressive results.

Improve Recovery

One of the best things about heart rate training is that it helps runners to know how hard they’re training. This means that they can push themselves harder, if necessary, but they can also stop if they’re overdoing it. When we have a better knowledge of our bodies we can help prevent injuries and boost recovery. With heart rate training, your body is never overworking, which means that it shouldn’t suffer as much the next day.

Personalised workout

Heart rate training is great because it’s completely personalised to you. Every body is different, and that can make running hugely challenging, especially when following generic training plans. What works for one runner might not work for another. With heart rate training, you can listen and respond to your body - and no one else’s.

Should I be doing heart rate training?

It’s clear that there are plenty of benefits to heart rate training and it’s no wonder that it’s becoming increasingly popular. But does that mean you should be doing it?

It completely depends. There are no right or wrong answers when it comes to running. Some runners love heart rate training because they get to know the nitty gritty data about their body’s performance. Others prefer to be a little more spontaneous and go with how they’re feeling. If you fall into one of the following categories, however, you might want to consider giving heart rate training a try:

You’re training for a big race

If you’re training for a race such as a half marathon, marathon or ultra marathon, then heart rate training could be beneficial. The different zones can be used to boost your performance and runners who want to boost their speed, for example, should practise interval running in Zone 5, so they can push themselves harder on race day. However, the majority of their running should take place in Zone 2, so they don’t burn out.

You’re running to lose weight

People who use running as a means to lose weight could benefit from heart rate training. When running becomes a part of your routine, your body quickly adapts and you might struggle to slim down, especially with an increased appetite. Heart rate running, however, elevates your metabolic rate (especially in Zones 4 and 5) and triggers your body to burn more fat.

You’re recovering from an injury

If you’re recovering from an injury, it can be easy to go too hard too fast. Heart rate training can help prevent this, as you can get a better sense of how your body is performing and when you’re pushing it too hard. This will help your body heal quicker and keep your return to running safe.

You’re bored of your routine

After you’ve been running for a long time, you can get bored of your running routine. Heart rate training might be worth giving a try to mix things up and add some spice to your step.

Ready to give heart rate training a go? Let us know how you found it in the comments below.

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The Challenges Women Face in Running and How It Impacts Participation

Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.

Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.

The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.

1. The Pressure of Pace

One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.

Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.

2. Perception of Sport in Schools

One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.

The panel emphasised the need to address this such as:

Introducing a wider variety of sports and fitness activities to cater to different interests
Providing more supportive and confidence-boosting PE kits.
Showcasing more female role models in sport to inspire young girls.

By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.

3. Treatment at Events

This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.

Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.

Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.

Some Helpful Resources‍

Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.

Female friendly events:

Female Only Run Clubs

From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory

Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.

Just say YES

Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.

The Power of Community

For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.

A Year of Big Goals

This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”

Balance and Burnout

With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.

Advice for Aspiring Endurance Athletes

For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:

Be patient. Results don’t come overnight, and the journey is as important as the destination.
Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.

What’s Next for Hattie?

In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)

Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅

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Make your own electrolyte drink

Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.

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Ingredients:

1 pinch of high-quality sea salt
Small piece of fresh ginger, peeled
500ml coconut water (e.g., Rebel Kitchen)
Juice of 1 lime
Fresh mint leaves

Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!

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