Heart rate monitors have various functions and depending on which one you have, the commands will amaze the runner. Using a heart rate monitor allows you to keep your workouts and running routines in a range for maximum intensity. This is how you find and maintain your heart rate target zone. The monitor gives you information needed to pace yourself and supplies information on the distance of a run. Never rely solely on a heart monitor to tell you how your body feels. You need to listen to your body as well as the monitor.

Features of a Heart Monitor

Depending on the style and make of the heart rate monitor, you may be able to transfer data to a computer for analyzing information. Some monitors come with a software program and can be loaded onto the computer for this purpose. In most cases, you can store up to one thousand laps in the monitor before you start overwriting from the start. Auto pause for training timers based on speed and an auto lap function by location and distance.

The heart rate monitors have alerts for time, pace, heart rate and distance. Some also have navigation allowing you to mark and find locations. The battery life lasts up to ten hours and is rechargeable. For these heart rate monitors, they are waterproof for a short amount of time. The models that come with a GPS receiver have exceptional reception in wooded areas and tall building. Another popular feature is the monitoring of altitude and calories burned while running.

Tips for Heart Rate Monitors

Since your heart rate is the number of beats per minute, this means every time your heart contracts. Finding a recovery heart rate is finding the heart rate after running. You can determine this by this formula: if you exercise for one hour and your heart rate are 170 and two minutes after exercise your rate drops to one hundred, then your recovery rate is one hundred.

Your resting rate is the rate your heart beats while in complete rest. Your maximum heart rate is how many heart contractions in one minute. This used as a tool in running for intensities. To figure your maximum heart rate, use the following formula:

•    women 226-32 (for your age)= is the maximum heart rate
•    men 220-32 (for your age)= is the maximum heart rate

Take your maximum rate and subtract your resting heart rate to find your heart rate reserve. The target zone is the range between upper and lower heart rate limits. This measures you intensity level by providing a reading during workout. When finding your target zone it is important to remember to start slow and find your area.

Where and When to Wear a Heart Monitor

The electronic heart rate monitor should be worn touching the skin of the wrist if using a wristwatch type monitor. Special instructions call for damping the backside before placing on the skin. You can wear the heart rate monitor anytime and anywhere you go, if you run or sit at a desk, any time you have movement the monitor displays the heart rate.

The Right Heart Rate Monitor

If you are a runner, you will want all the features you can get in a heart rate monitor. If you ride a bike, you may need fewer features. The features you need are determined by the workout and intensity you plan for when performing the routine. There are heart rate monitors for weight loss and fitness, running, cycling, outdoor and extreme sports to name a few. Determining your needs by the features should be easy.

An Example of What a Heart Rate Monitor can do

You are running out on a warm day and going along at the preferred pace. The heart monitor alerts you to an elevated heart rate. Here it is, while you were running and enjoy the peace and quite, your speed increased and took you out of your target zone. The alert means you need to slow it down a bit to regain control over your target zone. This is how you go about pacing yourself.

Numbers Training

Numbers training goes like this as far as the target zone is considered:

•    Easy 60 to70 percent of maximum heart rate
•    Long, slow runs 60 to75 percent of maximum heart rate
•    Steady runs 75 to 80 percent of maximum heart rate
•     Tempo runs 80 to 85 percent of maximum heart rate
•     Speed-work 90 to 95 percent of maximum heart rate

This is just a start to working into a faster and steadier run especially if you are training for a marathon. Using a heart rate monitor can show you if your running the right way on you are easy days and if you are running right on tour speed days. Having a monitor may show you that you are not giving your body enough rest on the less intense days.

Study the Charts

Set your monitors to give proper readings by following the chart on how to find your maximum heart rate and use the daily running chart to find the proper heart rate for the routine you are performing. The monitor does the work; you just run and listen to the alerts. Make any adjustments needed if alerted by the monitor to ensure you run and rest properly for the best overall routine.

Heart monitors come in many different styles, which might include auto/manual visual and audio alarms, ability to track percentage of fat burning and automatically find your heart rate zone. It might sound for every so often when you are in your target zone and have a button free operation. Having a unit that reflects interference from other heart rate monitors helps with accuracy.

Hydration accessories that strap on, belt on, or allow one, two, four and six bottles carried at once. A flask type of bottle, a round oddly shaped bottle for carrying along in the straps and belts. From 4 ounces to 22 ounces, the sizes vary and have shapely designs. The strap on back backpack type watering system allows you to have a hose that reaches around to the front and can be accessed by the runner with ease. Drinking and running has never been easier with this type of setup.

Running gear also looks at power gels, snack bars and powder energy drinks for the training runner and the marathon runner. These supplements give energy and needed nutrients lost during a long hard run. These nutritional products help to keep your body supplied with carbohydrates and sodium that is used by the body during a hard run.

The pedometers and the speed distance monitors for tracking your progress. Speed distance monitors continually monitors your pace, distance, speed and calories burned during a run. The build in GPS tracks through trees and other obstacles. The pedometer comes with different features such as mileage distance, stopwatch, step counters and manual stride adjustments. These items are both recommended for runners in training as well as the novice runner.

Reflective running gear needed for nighttime running such as vests, headbands, wristbands and ankle bands available for the avid runner. The LED lights in different styles for night running. Reflective apparel for a larger area of coverage allows you to be seen from a distance. The vests allow you to move easily, and the headbands give added protection so you will be seen in darkness.

Skin lubricants for prevention of chafing and blisters along with foot powder. Use the skin lubricant on inner thighs, breast area and feet, between the toes. Using this lubricant on the face during cold weather prevents windburn. Insoles to provide extra comfort and cushion for tired feet used to prevent sore feet. Heel cups to provide protection for the heel, which takes on most of the shock from running. Socks for different weather conditions and some have extra heel and toe support.

Running gear for training such as weight-training equipment for upper body and lower body workouts is a necessary part of running gear. Whether you need weights or rolling machines, the proper equipment provides the needed strength training you need. Preventing injury with knee braces and ankle braces when running sometimes needed if you have potential for injury due to a new or previous problem.

Shoes need special consideration when you consider what type of shoe, the style and the material. The trail runner shoe or the flat roadrunner shoe takes special consideration to make sure you get the right shoe with a proper feel. A lightweight shoe, yet durable and constructed for stability when performing a run. Picking the right shoe for your arch type and the proper size for a running foot is extremely important. Shoes should be replace even thought the comfort level established has comfort. Every so many hundreds of miles, shoe needs replacement to support the foot.

Depending on the weather conditions, clothes should be loose and fit comfortably for overall running performance. Women need sports bras and men need supportive cups or something similar. Clothing should be a synthetic material as cotton tends to get wet and damp and holds water-allowing heaviness when running. Tank tops and t-shirts allow for upper body movement and should be loose fitting.

Cold winter running gear needed to keep you warm made of a thermal material fits close to the skin and helps keep the warmth inside. Layering clothing with a lightweight turtleneck and tights over the first layer with a lightweight jacket or windbreaker type jacket helps keep your warm and still flexible for running. A knit ski hat or a knit sky mask to protect the face and head keeps the heat inside.

Top quality running gear needs to be highly rated and not a lower quality for a lower price. Running gear need to meet the standards of top running advisors who have already found what quality products to use verses products not to use. Opinions from other runners sometimes help you find good deals on running gear that you should have for a safe running experience.

One last form of running gear should be the gear bag. Keep all your moveable gear items in one convenient bag with straps for easy carrying and getting around with from point to point. The gear bag ranges in size from small to extra large depending on your needs.

Running shorts that fit properly and move with you body movements offered in spandex and cotton. When training and running the marathon, you may want shorts with a few front pockets in case you need a few small articles with you when running. These shorts provide comfort and should not be so tight as to be uncomfortable. The looser the shorts, the better you can move freely, bend, and twist if needed.

Women who run marathons need a comfort fit in a sports bra, this gives more support and stability when running. A regular bra will add discomfort to a runner with all the upper body movement. A looser fitting tank top over the sports bra gives added protection from sun and wet weather. Remember a tight fit is uncomfortable; sport bras should be a little loose for total comfort.

Since the shoe adds comfort to the foot, the sock should do the same. Socks available in many different types and some have an added cushion for more protection for the foot. There are crew socks and there are peds for men and women. The right sock insures your foot stays dry and cool while running. The heel designs have comfort cushioning since the heel is the area of the foot that feels the most shock when running.

If nighttime running, you want to sport a nighttime reflective vest so seeing you at night by oncoming foot traffic as well as vehicles is easier. A headband to keep sweats from running into eyes and comes in a reflective color as well. Another line of reflective gear is the wristband and the ankle bands. These all show up at night to protect you and others while running.

Hydration bottles and carriers allow you to choose from one, two or four bottles available while running. This product covers the need to hydrate while running and the convenient carriers allow hands free for running. Waist packs also allow you to carry small item you may need during your run.

Heart monitors and pedometers provide information on your heart rate while training and in a race, while the pedometer counts the miles you run both during training and during marathon running. These two essential items used correctly offer some much-needed facts when running.

Many tools available to prevent injury when running include the step stretch, which when used after running helps loosen your tendons and muscles. By using this type of equipment, you increase performance and muscle flexibility. Supportive insoles help prevent overpronation caused by unstable arch support.

Other essential gear relates to skin lubricant, which aides in preventing chafing and blisters. A non-petroleum based lubricant. The number belt allows no pins to attach your number during the race. Another essential gear item is the energy gel, which nourishes the body during running and enters the blood stream immediately.

Some good running books give you ideas about training and the marathon itself. These books help plan your training program and lead you down the road to a marathon runner. Many books have writing from actual runners who have competed in marathons and offer some good advice on the art of running for a marathon.

Sport drinks replenish your body when running long distances and are available at all grocery stores and is a good source to hydrate your body when running. Analgesic creams of some kind should be kept on hand in case of a need to ease a cramp or sore areas of the body after running. Water for shorter runs and a sport drinks for longer runs.

The lightweight jacket for cool weather running that moves with your body, but also layering your clothes allows for removal, as you get a little warm. Lightweight clothes allow for more layering then bulkier clothing. Marathon gear always includes extra lightweight clothes when planning to run a race.

Last, but not forgotten is the weight training equipment. There is the tower bench, flat bench and a crunch bench. Power benches or folding benches for those tougher workout routines you need to perform. Weights range in size from five pounds to one hundred pounds needed for workouts and some curling bars. The type of equipment depends on what workout you have planned. Weight resistance bands and gloves needed for lifting weights. In some cases, you may want to add lift straps for easier grips of the weight bar.

Start out with the things you really need right away and gradually add other essential gear items to your list. The proper gear for beginners working up to a professional runner may vary, but the same rules apply, proper equipment prevents possible injuries that may result from improper gear. Never substitute items with anything other than what is required.

Find all your essential gear items at local sporting stores that carry running and weight training gear for the avid runner. Beginners alike need encouragement and the right equipment and gear when starting the training for a marathon.