Take your pulse to ensure you are receiving the full benefit of your run.
When it comes to running, your heart rate can help determine how hard you're working. Your pulse is a measure of the rate at which your heart is beating, calculated as beats per minute, or BPM. It increases with physical activity and decreases when you are resting. The more taxing your run the greater your pulse. Taking your pulse while running will help you determine how hard your heart is working and allow you to modify your pace as needed, according to the Research Center for Stroke and Heart Disease.
Instructions
1. Calculate your maximum heart rate by subtracting your age from the number 220. For example, a 30 year older person has a maximum heart rate of 190.
2. Multiply your maximum heart rate by the numbers .50 and .75. The resulting numbers represent your target range. Your target range is 50 to 75 percent of your maximum heart rate and is the range your pulse should fall in when you're running. Accordingly, a 30 year old would have a target range of 95 to 143 beats per minute, notes WebMD.
3. Place your watch on your right or left wrist before beginning your run. When you are ready to take your pulse, continue your stride and rotate the arm without the watch so that your wrist faces up.
4. Relax your left hand and place the pointer and index fingers of your right hand on the left wrist. Rest the fingers just below where the thumb and wrist meet, then slide them toward the middle of your wrist. Stop just before the tendon.
5. Gently press the pads of your fingers into your flesh. Feel for your pulse in this area. Move your fingers if you cannot feel your pulse or if it is too faint. Alternatively, place your left fingers on your neck just below the corner of your jaw.
6. Hold your fingers over your pulse for 10 seconds. Count the number of beats you feel within this time frame. Multiply the number of beats by 6 to determine your current pulse. If the number is within your target range, you are running at a healthy pace. If it is below your range you need to increase your pace. Decrease your pace if your pulse exceeds your target range and slow to a walk if your pulse is at your maximum rate.
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