How to Utilize Polar Running Index in Your Training

I don’t often interject my own musings because most of you know by now that I have used a Polar heart rate monitor for over 20 years. Each model that I have used has been great in its own way and so it is with the RS800sd that is now my constant companion. At 56 and having run for 40 years, I won’t be setting any PR’s or breaking any records, but my RS800sd does give me some feedback that I will always cherish. That feedback is my running index, which averages about 65 and has been as high as 70 and what that tells me is that even though I am not fast, I am very efficient at running and that is perhaps one of the biggest reasons that I still love to run so much. In the following article, you will learn how using the Polar running index feature found on the RS400sd and RS800sd can guide you in your training, too.

Running Index offers an easy way to monitor performance changes. Performance (how fast/easily you run at a given pace) is directly influenced by aerobic fitness (VO 2max) and exercise economy (how efficient your body is at running), and Running Index is a measurement of this influence. By recording your Running Index over time, you can monitor progress. Improvement means that running at a given pace requires less of an effort, or that your pace is faster at a given level of exertion. The Running Index feature calculates such improvements. Running Index also gives you daily information on your running performance level which may vary from day to day. Continued…

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