Tracking your heart rate with a heart rate monitor (HRM) during your runs is one of the most powerful ways to optimize your training, whether you’re a dedicated marathoner, power triathlete, or just aiming to move more intentionally. As a runner, I understand that my heart rate is important, but I don’t necessarily understand using it as a training device. That’s why I reached out to an expert to find out why it’s important and how to use that data.
As exercise physiologist and run coach Alyssa Lombardi tells Runner’s World, “Monitoring your heart rate while training can be a great tool to help you understand how hard your body is working. It’s important for a balanced training program to have lots of easy recovery days where your heart rate is low, balanced by some harder intensity workouts where your heart rate is high.” Understanding and utilizing heart rate zones—ranging from zone 1 (very light) to zone 5 (maximum effort)—can help you tailor your training for performance, endurance, and recovery. While zone 2 running gets plenty of buzz as the golden ticket for endurance building and recovery, Lombardi emphasizes that “all zones have their place in a training program.” She also notes an important caveat: “As an exercise physiologist I can understand the benefits of heart rate training but when I am coaching my athletes I do not have them follow heart rate based training to a T because your heart rate can vary so much day to day.” Lombardi lists how factors like heat, hydration, location, and medications can change your heart rate.
Each athlete responds differently, and some exceptionally fit runners may see higher heart rates at lower intensity simply because their bodies have adapted to efficiently sustain greater workloads. As a side note, these are largely HSA/FSA eligible, so you might not be out-of-pocket for the cost. Just check your eligibility, and keep those receipts.
Alyssa Lombardi is a certified personal trainer, run coach, and clinical exercise physiologist with more than six years of experience. A former collegiate runner with a master’s in exercise science, she coaches athletes of all levels through her business, Run Fit With Me. Lombardi emphasizes individualized training, injury prevention, and strength work, blending evidence-based science with real-world experience to help runners get faster, stay healthy, and achieve their goals.
The Polar H10 stands out as the best overall heart rate monitor for its unmatched accuracy and comfort. Its ECG technology delivers precise data, making it a favorite among serious athletes. The soft, non-slip strap comes in multiple sizes, but women should note it can be a tricky fit with some supportive sports bras—though it works comfortably under lower-line running tank bras.
Men with chest hair have mentioned a slight pulling sensation, but most find it secure once adjusted. With long battery life, waterproofing up to 30 meters, dual Bluetooth connectivity, and onboard memory, it’s a reliable companion for any training style. The Powr Labs Chest Heart Rate Monitor offers solid performance for a fraction of the price of premium brands, making it a great budget-friendly option.
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