• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Learn

A Simple, Science-Based Method for Tracking Running Progress

A new study analyzed the effectiveness of the heart rate-running speed index for gauging running performance.

Doug Dupont

Written by Doug Dupont Last updated on Nov 22, 2021

As runners, we we don’t all have access to lab equipment to test improvements in VO2max, running economy, and other important variables, so it’s always reassuring when science gives us the tools we need to keep getting better. This is exactly what a recent Journal of Strength and Conditioning Research study did.

Most people use rate of perceived exertion (RPE) as their primary means of determining improvements in time. This method is great for a few reasons. First, you don’t need any equipment. You just need to know how you feel. Second, it works especially well when you’re getting on the road for the first time after winter or some other layoff. When that particularly brutal stretch of your regular run gets easier, you know you’ve made some strides (the metaphorical kind).

The problem is, RPE isn’t very reliable, especially on a day-to-day basis as you get more fit. You may feel great one day and be running slowly, or feel bad some other day despite greater performance.

Other methods people commonly employ include their time to finish their run and their heart rate. Tracking the time works great until you change runs or have a strong headwind. Worse yet, it may not track your actual fitness. Many people could run their present route faster or slower without a change in fitness level. And your heart rate may be a good way to pace yourself, but it can fluctuate wildly on every hill and depends heavily on outside factors like temperature and caffeine use.

In the Journal study, researchers wanted to find a way to track results that was as simple as these above common methods, but had the accuracy and usefulness of laboratory tests. They looked at some other research to try to find a simple method that hadn’t been tested before but which held good promise, and they came up with a heart rate–running speed index. This test is similar to running economy. Essentially, you simply have to measure your heart rate at any given running speed (or vice versa) and track both variables over time. The idea is that if you can run faster at a given heart rate, or maintain a lower heart rate at a given speed, your fitness would have improved.

The researchers compared the efficacy of this test against lab tests like VO2max and a maximal treadmill test. The participants underwent the lab tests before and after a 28-week training program, as well as once at week seven and again at week fourteen. The first half of the program was a basic running program, and the second half was a more intense version. During the entire study, the heart rate–running speed index was monitored.

The method worked well, correlating significantly to maximal running speed, anaerobic threshold, and relative VO2max. It isn’t just a simple test, it’s also a powerful means of tracking your progress over time that anyone can do.

The researchers recommended some baseline tests, but I think the average athlete can go without. If you don’t have a track or some other means to determine your speed, you can simply use your time on a specific run to measure your average speed. Compare this to the average heart rate shown on your monitor during that run, and you should have usable data to track progress over time.

References:

1. Ville Vesterinen, et. al., “Heart Rate-Running Speed Index May Be an Efficient Method of Monitoring Endurance Training Adaptation,” Journal of Strength and Conditioning Research, 28(4), 2014.

Photo courtesy of Shutterstock.

Doug Dupont

About Doug Dupont

Having grown up at the foot of a forest covered mountain in rural Vermont, Doug was active from a very young age. Hiking, running, and climbing were a part of everyday life in the Green Mountains. This culture of exercise led to dabbling in martial arts as a teen, and also getting work in a local powerlifting focused gym. Doug continued to pursue knowledge and training in exercise, becoming a certified personal trainer while still a teenager. Once in college he began his hand at the business side of fitness, taking a management position at a large local gym. During that time he became a founding member of the UVM Brazilian Jiu Jitsu club, and was the first among their competition team. After only a few months he was assisting in coaching, and ran conditioning program for the club.

Out of college Doug set up his own training center. He grew his list of clientele including several professional MMA athletes, eventually going so far as to corner a world title fight. He has continued ­­­to develop his business into today.

View All Articles

Related Posts

Long-haired person in gym running on treadmill
Try These HIIT Treadmill Workouts for Different Goals
three people in gym on air bikes
Try These 3 Air Bike Workouts for Conditioning, Fat Loss, and More
person running on road
How to Run an 8-Minute Mile Pace
cardio1
Cardio Needs to Make a Comeback

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About