How To Train Your Heart For Running

Running is an incredible way to challenge ourselves both physically and mentally. It not only strengthens our muscles, but also has a profound impact on our cardiovascular system. The heart, being at the core of this system, plays a crucial role in delivering oxygen and nutrients to our working muscles. Therefore, training our heart is essential for becoming a stronger and more efficient runner.

Understanding Heart Rate Zones

Before diving into the various methods to train your heart, it’s important to have a basic understanding of heart rate zones. These zones are determined by a percentage range of your maximum heart rate (MHR). To calculate your MHR, subtract your age from 220. For example, if you are 30 years old, your MHR would be 190 (220 – 30 = 190).

Each heart rate zone targets different physiological adaptations and provides unique benefits. Let’s take a closer look:

1. Zone 1 – Easy Effort

Zone 1, also known as the “recovery” zone, is characterized by the lowest intensity effort. It is typically between 50-60% of your MHR. This zone promotes active recovery, enhances endurance, and aids in fat metabolism.

2. Zone 2 – Aerobic Zone

Zone 2 is where most of your training should take place. It ranges from 60-70% of your MHR. Training in this zone improves aerobic capacity, increases endurance, and improves overall cardiovascular health.

3. Zone 3 – Tempo Zone

Zone 3, also known as the “threshold” or “tempo” zone, is between 70-80% of your MHR. It helps improve lactate threshold, which is the point at which lactic acid starts to accumulate in your muscles. Training in this zone enhances your ability to sustain a faster pace for longer periods.

4. Zone 4 – Anaerobic Zone

Zone 4 is the “interval” or “anaerobic” zone, ranging from 80-90% of your MHR. It improves speed, power, and anaerobic capacity. Training in this zone is intense and should only be done for short durations, with adequate rest periods.

5. Zone 5 – Max Effort

Zone 5, also known as the “redline” zone, is above 90% of your MHR. It is reserved for high-intensity interval training (HIIT) or maximum effort sprints. This zone helps to push your limits, increase speed, and develop explosive power.

Methods to Train Your Heart

1. Long Slow Distance (LSD) Runs

LSD runs are characterized by running at a comfortable pace within Zone 2 for an extended period. These runs help build endurance, improve your aerobic capacity, and train your body to efficiently utilize fat as a fuel source. Gradually increase the duration of these runs, but remember to listen to your body and not push too hard.

2. Tempo Runs

Tempo runs are performed at a challenging pace within Zone 3. The goal is to sustain this pace for an extended period, typically around 20-40 minutes. Tempo runs help increase your lactate threshold, allowing you to maintain a faster pace for longer periods. Start with shorter tempo runs and gradually increase both the duration and intensity.

3. Interval Training

Interval training involves alternating between periods of high-intensity effort in Zone 4 and recovery periods in Zone 1 or 2. This method helps improve VO2 max, which is the maximum amount of oxygen your body can utilize during exercise. Start with shorter intervals and gradually increase the duration and intensity over time.

4. Hill Repeats

Hill repeats involve running up a steep hill at a challenging pace and then jogging or walking back down to recover. This type of training helps to build leg strength, improve running economy, and increase cardiovascular endurance. Find a hill with a moderate gradient and gradually increase the number of repeats as your fitness improves.


Training your heart is an essential aspect of becoming a stronger and more efficient runner. By understanding heart rate zones and incorporating a variety of training methods such as LSD runs, tempo runs, interval training, and hill repeats, you can effectively train your heart to adapt and perform at its best. Remember to listen to your body, gradually increase the duration and intensity of your workouts, and always prioritize proper rest and recovery. Lace up your running shoes, hit the road, and let your heart guide you to new levels of fitness and achievement!