Hi Running Friends! In today's podcast I'm giving you some tips on how to use your heart rate zones in your training, even if you don't strictly train using heart rate. This has been a game changer for my husband, both in keeping him safe on hot and humid days (slowing him down) and also showing him on faster workouts that he can hit those quicker paces. without maxing him out. You can see the different zones I use here: Garmin Heart Rate Zones Resources from the Episode: Good explanation of different running workouts and the zones to use for them- The Athlete Blog- Complete Guide to Endurance Gains Website Recommendations: This weeks website- Max Heart Rate Field Test from Polar.com- Read the whole article, and pay attention to the warnings- do this with a friend present and with your doctor's ok. Also, if you are new to running and/or don't have a lot of experience I do not recommend you do the field test, but use your data to start with (most watches should have a record of your max heart rate from harder runs) Last weeks website- Runners Blueprint- 5 Hill Running Workouts Guide for Beginners You can find my additional Wrinkled Runner outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter and you’ll get links to everything I’ve been doing between the podcast, blog, and YouTube. If you live in the Buffalo, NY area and would like information on utilizing a running coach, check out what I can do for you here. If you have any running-related questions, please send an email to [email protected]…I answer every one.