Practice running according to heart rate variations.

Heart rate variability (HRV) is a performance metric that helps runners better understand their recovery level and fitness.

According to the running website Running Magazine, HRV – heart rate variability – is the interval between heartbeats. Heart rate variability is observed in people aged 20-25. It typically ranges from 55-105 ms (milliseconds), while in older adults aged 60-65, it falls within the range of 25-45 ms.

What role does heart rate variability play in running?

For runners, HRV (Human Heart Rate Variability) serves as a key indicator of training intensity and recovery. A high heart rate variability suggests effective recovery and adaptation to training intensity. It also reflects a positive mental and emotional state. Conversely, a low value indicates insufficient recovery and overtraining, which can increase the risk of injury and exhaustion.

Tracking HRV can also improve running performance. Some studies indicate that endurance training based on heart rate variability has a small but positive impact on VO2 max – oxygen consumption.

Runners track their HRV using smart running devices such as watches. Photo: Running Magazine

Instead of pushing themselves to the limit and following a fixed plan, runners can flexibly adjust the intensity and volume of their workouts based on their HRV. If this index is trending downward, runners should reduce training intensity and focus on recovery. If HRV is higher than normal, they can increase training intensity.

Heart rate variability (HRV) typically decreases during running, but this is not usually a cause for concern. The human body tends to perceive exercise as stress and activates the sympathetic nervous system, reducing HRV. However, this is only temporary. Runners can improve this by resting. If it doesn't improve, a medical examination is necessary.

HRV is a sensitive indicator, varying from person to person. It fluctuates throughout the day and between days. Younger people generally have higher HRV than older people; men have higher HRV than women; professional athletes have higher HRV than amateur athletes; endurance athletes often have higher HRV than speed athletes, etc.

How is HRV measured?

Measuring HRV (Heart Rate Viability) is a feature found on many tech devices for runners, integrated into chest-worn heart rate monitors and smartwatches from brands like Apple, Coros, Garmin, Fitbit, etc. The steps for taking the measurement vary depending on the device, but basically, users will take it while resting, sitting, or lying down.

HRV (Human Value) reading displayed on the smartwatch. Photo: Garmin

What needs to be done to improve HRV?

Similar to maximum heart rate, heart rate variability scores decrease as runners age. An increase in this score indicates improved fitness and overall health, and helps runners recognize whether their bodies are ready to increase training intensity. Conversely, a decrease indicates that overall health needs more attention.

HRV is influenced by many factors such as physical activity levels, stress levels, diet, and sleep quality. To improve this index, runners need a scientific training regimen – balancing volume and intensity to allow the body recovery time. Remember to stay hydrated and replenish minerals to improve blood circulation, deliver oxygen to cells, and thus balance the physical and mental activities that influence HRV.

To improve this index, runners should avoid alcoholic beverages. Some studies indicate that drinking too much beer or wine in one night can affect HRV for the next 5 days. Additionally, sleep quality plays a crucial role in ensuring that heart rate variability (HV) remains at a good level.

Lan Anh (According to Running Magazine )

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