We collected listener questions on Instagram to provide you with a practical guide for how to use heart rate zones for running.

Discussion points include:

• Who should use heart rate zone training?
• Are Garmin’s heart rate zones accurate?
• How to calculate your individual heart rate zones
• Understanding the five-zone model
• Should you use your watch or a chest strap to measure HR on runs?
• Should certain runners NOT use heart rate zones?
• What is cardiac drift?
• Should you use heart rate monitoring for your hard workouts?
• What is so bad about zone 3?
• How do you run with low heart rate on hills?
• How much do heart rate zones matter for low-volume runners?

This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at https://www.boulderthon.org/

• Further resources:
• Lactate threshold HR test: https://lauranorrisrunning.com/lactate-threshold-test/
• https://www.runtothefinish.com/best-heart-rate-monitor/
• Polar Verity Sense Armband: https://amzn.to/3ztNsLJ (affiliate link)
• Amanda’s low heart rate training plans: https://www.runtothefinish.com/low-heart-rate-training-plans

References:

• PMID: 29599724
• PMID: 16095403
• PMID: 33042384
• PMID: 30539120
• PMID: 32343255

The half marathon is one of the most popular race distance out there, for both experienced and novice runners. This episode focuses on how to train for your first marathon - while minimizing injury risk and enjoying the experience. These tips can also be helpful even if you are an experienced half marathon runner!

Discussion points include:

• Do you need to race shorter distances before you do a half marathon?
• How long should you spend training for your first half marathon?
• How to pick a half marathon plan for your first race
• How far should you run before your first half marathon?
• How many days per week should you run?
• Nutrition and hydration for your first half marathon
• How to reduce your injury risk
• Should you have a goal finish time for your first half marathon?

Resources:

Amanda’s book: https://amzn.to/2MDXNda

https://www.runtothefinish.com/half-marathon-training/

https://lauranorrisrunning.com/half-marathon-workouts/

https://lauranorrisrunning.com/how-far-should-you-run-before-a-half-marathon-or-marathon/

Are you traveling for a marathon (or other distance) soon, either domestically or internationally? Then this episode is for you! We have tips on how to make your destination race - and all the travel logistics around it - the smoothest and most enjoyable experience possible.

Discussion points:

• Managing your hydration while traveling for a race

• How to sleep on an airplane

• How to deal with jet lag around your race

• Should you do a shakeout run after arriving at your destination?

• Nutritional considerations for destination/international races

• How to manage car travel before a goal race

This episode is sponsored by Boulderthon! Use code RUNTOTHEFINISH for $20 off the half or full marathon at Boulder’s premier road race on Sept 29, 2024. Register at ⁠https://www.boulderthon.org/⁠

If you enjoyed this episode, you may also like:

• Episode 39: Running at High Altitude

• Episode 67: Is the Boston Marathon Overhyped?

• Episode 69: How to Adjust Your Race

References

PMID: 33208347