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Running is not as much about pace, as much it is about effort. Common perception of running is limited to strapping on a pair of shoes, donning a sports tee and running. But that's just the view through a keyhole. The intensity of your run should be varied according to your lactate threshold. The lactate threshold is reached when your current running pace causes you discomfort and spikes your breathing rate. At running paces below this threshold, your body has a constant supply of oxygen and you can run with ease, but as soon as you reach your lactate threshold, your respiratory dynamics change to anaerobic breathing and you experience what is called being 'out of breath'. (Read: 10 nutrition tips for marathon runners)
The heart rate monitor is a device that helps you determine an efficient running routine according to the variables that affect your heart. Your lactate threshold can be divided into 5 zones, each according to the intensity of your heart rate.
Zone 1: 60 to 70% of threshold rate. Barely qualifies as exercise. Run (actually, swiftly walk) in this zone when you are working out for the sake of it.
Zone 2: 70 to 80% of threshold rate. Running at comfortable speeds, useful for developing aerobic fitness.
Zone 3: 80 to 90% of threshold rate. These are speeds faster than your normal running rates. This is the zone you should run in the most. Fat-burning, endurance and heavy cardio are achieved in this zone.
Zone 4: 90 to 100% of threshold rate. This zone is quite out of your usual comfort level and requires substantial effort and consciousness to maintain. Professional athletes and trainers recommend short bursts of these speeds between zone 3 speeds to get your body used to higher endurance in the future. Ensure that you don't run in this zone for long periods.
Zone 5: 100 to 110% of threshold rate. Simply put, stop before your heart stops. This is the fastest pace your heart can manage and should be used only for a sprint. These speeds should be used as sparingly as possible because your body is under extreme stress to sustain the run.
This is where the heart rate monitor comes into the picture. You can customize your running sessions according to your heart and your needs. The intensity of your running regimen can be based on the sort of performance you expect and the best combinations of zones to achieve it. You will find that over time and regular usage you become increasingly comfortable and effortless in the higher zones. (Read: Is walking, jogging or running outside better than the treadmill for weight loss?)
A heart rate monitor consists of two components, a chest strap sensor to be worn close to your heart and a wrist receiver. For women, sometimes the sensor is incorporated into a sports bra. What the sensor basically does is it measures the electrical activity generated by heart beats like an EKG machine. As you exert yourself more, the electrical impulses increase in frequency.
This electrical data is transmitted to the wrist display which contains a microcontroller that deciphers the impulses and display the results i.e. the heart beat or pulse which can be interpreted by the user. According to the complexity of the device, the wrist receiver can display additional information such as stop-watch, lap modes, calorie counters and pedometers. Obviously, the cost of the appliance increases with every additional feature. (Read: 7 fitness apps that will make weight loss fun!)
Without a heart rate monitor, you regimen will not be crippled but you will find it difficult to track your performance and update it according to your needs with ease.
Thus, heart rate monitors are useful, but not essential. Most runners ditch the monitor after figuring out the routine that works best for their physique. After usage over a certain time span, you will find that your body instinctively changes zones and is tuned to the performance of your heart.
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