Have you ever caught the running bug? You're not alone. According to 2024 figures from Statistics Norway, 4 out of 10 Norwegians reported that they had gone jogging in the past year.
And many use a heart rate monitor. In the online store Komplett.no, 150,000 heart rate monitors were sold in 2024, which is 15,000 more than in 2023. This was reported by Jaan Ivar Semlitsch, CEO of Komplett.no.
'Understanding the concept behind intensity distribution is fundamental in the journey to becoming a better runner, both for beginners and experienced athletes.'
What used to be a simple activity – just putting on a pair of runnings shoes and heading out – has, for many, evolved into an exercise in data analysis, focusing on speed, heart rate, and intensity.
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But how important is all this tracking?
Regulating intensity
Thomas Johansen Losnegard is a professor at the Norwegian School of Sport Sciences' Department of Physical Performance. He has researched performance analysis, worked closely with the national cross-country skiing team, and taught training science for 15 years.
Losnegard says that regulating the intensity of training can be important, but it depends on how much you work out.
Thomas Johansen Losnegard is a professor at the Norwegian School of Sport Sciences.(Photo: Private)
"When you exercise a lot, it's important to have some awareness of intensity, and accuracy becomes more relevant than when you work out less," he says.
Losnegard explains that if you do not regulate intensity, you may be less prepared for what you are training for, and your sessions may be less effective.
"If you have no sense of what you're doing, you might, for example, run too fast at the beginning and run out of energy," he explains.
Just one of the tools
Heart rate is a measure of how fast the heart beats. It increases when you exercise and is measured in beats per minute.
"When you know your maximum heart rate, you can adjust your running training accordingly. We calculate heart rate intervals as a percentage of maximum heart rate and divide them into five zones, where zone 1 is the lowest intensity and zone 5 is maximum intensity," explains Losnegard.
Different intensity zones provide different training benefits.(Photo: Shutterstock / NTB)
Heart rate is just one of the tools that measure running intensity. Measuring speed and perceived exertion can also provide insight into how intense a running session is.
"That's why you can use heart rate as a tool, but you don't have to," says Losnegard.
Inaccurate measurements
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"A heart rate monitor can be a useful tool, but they're not the best for training. The tendons and bones in the wrist prevent full contact with blood flow, resulting in inaccurate readings," explains Losnegard.
For those seeking precise heart rate measurements during a workout, Losnegard recommends using a chest strap.
"Heart rate monitors are good for tracking overall heart rate trends, but they struggle to accurately follow rapid increases and decreases in heart rate," he clarifies.
Thomas Johansen Losnegard argues that heart rate monitors do not provide accurate readings.(Photo: Shutterstock / NTB)
Which intensity is best?
Different intensity zones provide different training benefits.
"If you jog at a slow but steady pace for a long time, you strengthen your legs and improve muscle endurance. Interval training. on the other hand, is highly effective for improving heart capacity and is ideal for people with a busy schedule," says Losnegard, adding:
"For most people, the key is to create variety in their training. Many of the best endurance athletes train at varying intensity levels and gain significant benefits from it."
The professor emphasises that different distances and training goals will determine what provides the best results.
