{"id":110862,"date":"2024-02-14T10:38:47","date_gmt":"2024-02-14T15:38:47","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=110862"},"modified":"2024-02-14T10:38:47","modified_gmt":"2024-02-14T15:38:47","slug":"can-tracking-hrv-make-you-a-better-runner","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/sections\/training\/can-tracking-hrv-make-you-a-better-runner\/","title":{"rendered":"Can tracking HRV make you a better runner?"},"content":{"rendered":"

Heart rate variability (HRV) is not just a fancy tech term; it just might be the secret sauce to optimizing your runs and enhancing your overall performance. While it can be overwhelming to see yet another running performance metric, HRV is a relatively simple way to gain valuable insights into your training. Here’s what you need to know and how to get started.<\/p>\n

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Heart rate variability decoded<\/h2>\n

The concept of HRV<\/a> is simple: it measures the variation in time between heartbeats. But why should you care about the intervals between your heartbeats? That variability is like a sneak peek into your body’s autonomic nervous system, revealing whether you’re in fight-or-flight mode (stressed) or rest-and-digest mode (relaxed).<\/p>\n

Here’s the magic\u2014a higher<\/em> HRV (i.e., more variation in the time between heartbeats) indicates your body is better equipped to handle stress and adapt to the demands of your training. By contrast, a lower<\/em> HRV (i.e., the time between heartbeats is more uniform) may signal fatigue<\/a>, overtraining or illness, urging you to take it easy. It may sound counterintuitive, but think of it as your body’s way of either waving a caution flag or giving you the green light for that ambitious run.<\/p>\n

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Why try it?<\/strong><\/h2>\n

Imagine having a personal coach analyzing your body’s readiness for each run\u2014HRV does that job for you. It’s your backstage pass to understanding how well you’ve recovered from the previous day’s workout and whether you’re ready to conquer the track, or whether you actually need a well-deserved rest day<\/a>.<\/p>\n

By harnessing the power of HRV, you can fine-tune your training plan, preventing burnout and injuries: it’s not about pushing harder; it’s about training smarter. \u201cMeasuring our resting heart rate and HRV first thing in the morning or during the night can provide us with a useful indication of our body\u2019s stress response,\u201d says Dr Marco Altini<\/strong>, an ultrarunner, scientist and specialist in HRV, said in a recent article in the Guardian<\/em><\/a>.<\/p>\n

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how I use HRV4T data<\/p>\n

– consistent measurements over multiple months (same time, same place, same body position (seated)
– look at long term (30+ day) trends & short term (if multiple consecutive days of bad recovery)
– remember this = life + training stress<\/p>\n

h\/t @altini_marco<\/a> pic.twitter.com\/5uHbrDH5Pv<\/a><\/p>\n

— gcs (@35gcs) January 22, 2024<\/a><\/p><\/blockquote>\n