WEBVTT
00:00:00.140 --> 00:00:01.903
Hello and welcome again.
00:00:01.903 --> 00:00:09.144
If this happens to be your first time with us, thank you very much for stopping by and giving us a try.
00:00:09.144 --> 00:00:23.065
You are listening to Choose to Endure, the show dedicated to the back of the pack runners, where we share stories, interviews, gear and training tips specific to the tail end heroes of the Ultra universe.
00:00:23.065 --> 00:00:24.987
My name's Richard Gleave.
00:00:24.987 --> 00:00:28.873
I have been running Ultras since 2017.
00:00:28.873 --> 00:00:42.954
I have taken on and finished numerous Ultra distances at this point, all the way up through 220 miles, and I am, unashamedly, a member of the back of the pack, just like many of you.
00:00:42.954 --> 00:00:54.350
Now, if you've been following Choose to Endure on the socials, you'll know that I recently wrapped up a pretty significant ultra distance event.
00:00:54.350 --> 00:01:05.194
Since then, I have been in recovery mode, gearing up for my next race that happens to be coming up in about eight weeks time Now.
00:01:05.194 --> 00:01:21.028
A key part of my recovery strategy has been tracking my heart rate variability, or HRV, as a way to kind of gauge where I'm at physically and ensure I'm on track for my next big challenge.
00:01:21.028 --> 00:01:50.947
So I figured this would be a perfect opportunity to share my experiences with HRV, discuss why it matters, explore exactly what it is, why it fluctuates, the challenges and benefits of monitoring it, the importance of balance, factors that can potentially disrupt your HRV, and a few practical strategies for managing and improving it, especially after those tough, grueling ultras that we're out there doing.
00:01:50.947 --> 00:01:56.103
I think this could really help you, as it has done me, so stay tuned.
00:01:56.103 --> 00:02:05.049
We're about to jump right in, discover raw, inspiring stories from runners who've been right where you are.
00:02:06.302 --> 00:02:15.051
This is the Choose to Endure Ultra Running Podcast With your host he's English, not Australian Richard Gleave.
00:02:15.051 --> 00:02:22.129
Right then, let's start with the basics, shall we?
00:02:22.129 --> 00:02:25.242
What exactly is heart rate variability?
00:02:25.242 --> 00:02:33.128
Well, hrv is really the variation in time between each of your heartbeats.
00:02:33.128 --> 00:02:34.711
At a micro level.
00:02:34.711 --> 00:02:42.276
This variability indicates a responsive and adaptable autonomic nervous system.
00:02:42.276 --> 00:02:52.050
That's the system that manages those involuntary bodily functions like your heart rate and breathing things that you don't have to think about.
00:02:52.050 --> 00:02:53.233
It just happens.
00:02:54.199 --> 00:02:58.649
Your autonomic nervous system really has two primary branches.
00:02:58.649 --> 00:03:06.752
One of those is called the sympathetic, and that's known colloquially as the fight or flight response.
00:03:06.752 --> 00:03:10.585
You'll know that one If you've ever been in one of those situations.
00:03:10.585 --> 00:03:15.247
You get laser focused, you maybe start to sweat a bit, your heckles go up.
00:03:15.247 --> 00:03:18.649
And then the other one is called the parasympathetic.
00:03:18.649 --> 00:03:29.347
It's sort of the opposite the rest and digest system, if you will, where you're sitting in a quiet room, dark room, eyes closed, kind of zen, much along those lines.
00:03:29.347 --> 00:03:41.324
So when these systems are balanced the fight or flight versus the rest and digest that's when you are at optimal recovery and optimal performance.
00:03:41.324 --> 00:03:43.171
So that's really what you're shooting for.
00:03:43.171 --> 00:03:45.600
You're shooting for balance between the two.
00:03:45.600 --> 00:03:55.271
You don't want too much parasympathetic, because then you'll be too relaxed, and you don't want too much flight or fight, because you will be too stressed.
00:03:55.271 --> 00:04:03.421
So you're looking to stay somewhere in the middle, when your heart rate variability is low.
00:04:03.421 --> 00:04:08.104
That's your body's way of signaling that you're under stress.
00:04:08.104 --> 00:04:09.723
That's the fight or flight.
00:04:10.865 --> 00:04:11.966
There's a few reasons for this.
00:04:11.966 --> 00:04:20.411
It could be physical fatigue from a tough race, which is where I'm at right now, and my HRV is definitely still low.
00:04:20.411 --> 00:04:22.552
I'm checking it on my Garmin watch.
00:04:22.552 --> 00:04:26.394
It has an HRV monitoring module on there.
00:04:26.394 --> 00:04:28.476
Your watch may have something similar.
00:04:28.476 --> 00:04:37.843
Maybe you have another tool to monitor this, but if you do and your HRV is low, it could also be from mental stress from daily life.
00:04:38.845 --> 00:04:42.252
Another way that I have really utilized the HRV is illness.
00:04:42.252 --> 00:05:03.875
I have noticed that when I am sick, my HRV and indeed my resting heart rate all change and so I can tell really quickly if I am sick, because a quick look at my HRV and all my resting heart rate will show me that they're out of balance from normal HRV can also indicate a lack of proper recovery too.
00:05:03.875 --> 00:05:10.824
On the other end of the scale, a high HRV, that's going to be your rest and digest system right.
00:05:10.824 --> 00:05:19.129
So that typically indicates that your body is rested, recovered and ready to take on a little bit more stress effectively.
00:05:19.129 --> 00:05:22.437
That's going to reflect some good fitness and resilience.
00:05:23.245 --> 00:05:27.076
Like I said, you don't want too much rest and recovery, because then you start to detrain.
00:05:27.076 --> 00:05:38.432
But equally you don't want too much stress either, either physical or mental or even illness, because that's not great for training, that's not efficient, not effective.
00:05:38.432 --> 00:05:42.456
So, like I said, you're striving for something somewhere in the middle.
00:05:42.456 --> 00:05:44.632
Keep the two kind of balanced.
00:05:44.632 --> 00:05:48.033
So we talked about monitoring HRV.
00:05:48.033 --> 00:05:58.387
It can be incredibly insightful, but there are a few things to keep in mind too, Since HRV varies significantly from one person to another.
00:05:59.247 --> 00:06:08.134
Comparing your HRV numbers if you're looking at them on a phone or somewhere else to another individual's numbers isn't really helpful.
00:06:08.134 --> 00:06:09.778
They can be quite different.
00:06:09.778 --> 00:06:13.855
The numbers themselves you still have the low, high and balance in the middle.
00:06:13.855 --> 00:06:20.257
But your low and high and your balance might look very different from a numbers perspective to mine, for instance.
00:06:20.257 --> 00:06:30.446
Also, daily fluctuations can sometimes be a little confusing and stressful if you overanalyze every little change.
00:06:30.446 --> 00:06:34.372
So glance at this once a day, take a look, take a note.
00:06:34.372 --> 00:06:39.000
But if you're analyzing every piece of that, it can get overwhelming pretty quickly.
00:06:39.000 --> 00:06:45.658
But the benefits of monitoring it, generally speaking, far outweigh those challenges.
00:06:45.658 --> 00:07:02.675
Monitoring your HRV is going to help you gauge the intensity of your training, making sure that you aren't overtraining, because training because ideally you're sticking to the balance when you're too low, you rest a bit, when you're too high, you can train a bit.
00:07:02.675 --> 00:07:24.071
Bring that gauge up or down depending on where you find yourself, and try to make sure you're staying in the green in the middle can also provide early warnings when your body is fighting illness, like I talked about, or feeling excessively stressed and in general, I think it sort of makes you aware of your overall health, helping you stay tuned into your body's signals.
00:07:25.192 --> 00:07:26.797
I'm a big fan of listening to your body.
00:07:26.797 --> 00:07:28.427
I like data a lot.
00:07:28.427 --> 00:07:31.593
I'm a data guy too, but I don't rely on just data.
00:07:31.593 --> 00:07:35.733
It's a nice tool but it's not the be-all and end all.
00:07:35.733 --> 00:07:44.055
I've really learned over the past couple of years to listen to my body as well, and I do find, actually, that it ties in nicely to HRV.
00:07:44.055 --> 00:07:49.517
When I have a low HRV after runs and I go out and try to run, it's really difficult.
00:07:49.517 --> 00:07:56.894
A 10 miler feels like a 20 miler, so there's definitely some correlation there between what I'm seeing in the numbers and how my body feels when I'm out running.
00:07:56.894 --> 00:08:01.949
That sort of guides me and helps me think yeah, actually there's something to this.
00:08:03.333 --> 00:08:05.677
I think the importance of balance is interesting as well.
00:08:05.677 --> 00:08:15.680
Finding balance in your HRV means that your body is effectively managing stress and recovery efficiently.
00:08:15.680 --> 00:08:27.567
If you are consistently having low HRV, that can lead to chronic fatigue, lower performance and increased injury risks, even a weakened immune system.
00:08:27.567 --> 00:08:38.219
Achieving that balance that I was talking about really helps ensure that you remain healthy, strong and prepared for your next ultra adventure.
00:08:38.219 --> 00:08:44.696
So there are several common things that can throw your HRV out of whack.
00:08:44.696 --> 00:08:46.019
I jotted down a few.
00:08:46.019 --> 00:08:50.754
The first one I put down was overtraining without enough recovery.
00:08:50.754 --> 00:08:51.777
That's a big one.
00:08:51.777 --> 00:09:21.350
Poor sleep quality or chronic mental and emotional stress can also negatively impact your HRV and additionally, poor nutrition, inadequate hydration and here's one that I've definitely been guilty of and have seen directly on my watch, seen directly on my watch Excessive alcohol consumption those things are also often culprits behind lower HRV readings.
00:09:23.011 --> 00:09:29.826
So how can you manage and improve your heart rate variance numbers?
00:09:29.826 --> 00:09:35.375
Well, it really involves taking deliberate steps towards better recovery.
00:09:35.375 --> 00:09:37.840
So prioritize that quality sleep.
00:09:37.840 --> 00:09:44.424
No-transcript.
00:09:44.424 --> 00:10:04.051
If you're not sure how to get that, we have a wonderful episode right here on Choose to Enjoy, which has been doing really well all about sleep, and that is Season 2, episode 8, where we had guest Amanda Choco on and she told us all about how to master sleep for ultra performance.
00:10:04.051 --> 00:10:06.503
Go check that episode out.
00:10:06.503 --> 00:10:09.384
If you're struggling with the sleep side of things.
00:10:09.384 --> 00:10:11.179
That's going to really help your hrv.
00:10:11.179 --> 00:10:19.783
But season two, episode eight mastering sleep for ultra performance with sleep coach and author of a really cool book, amanda choco.
00:10:21.405 --> 00:10:27.003
Planning your structured rest and active recovery days can also help maintain balance.
00:10:27.003 --> 00:10:34.245
Make sure you incorporate stress management techniques such as meditation, yoga, deep breathing exercises.
00:10:34.245 --> 00:10:38.081
Those can significantly improve your score as well.
00:10:38.081 --> 00:10:40.024
Pay attention to your diet.
00:10:40.024 --> 00:10:49.208
Proper nutrition, proper hydration also play a big role, and limiting that alcohol intake will help your body bounce back quicker.
00:10:49.208 --> 00:10:57.317
Lastly, there are some other methods out there, like cold therapy or, you know, just gentle active recovery sessions.
00:10:57.317 --> 00:11:05.340
Those can also be pretty beneficial in promoting balance and speeding up your overall recovery.
00:11:06.962 --> 00:11:14.988
Now, after ultra endurance events, which is where I'm at right now, it's completely normal for HRV to dip pretty dramatically.
00:11:14.988 --> 00:11:26.321
Mine has been at the very bottom of the red, on the low end, for probably two weeks now, but I'm starting to see that it's coming back up slowly.
00:11:26.321 --> 00:11:35.466
So for me it's probably going to take three or four weeks for it to get back into the green, into the balance, after an ultra endurance event.
00:11:35.466 --> 00:11:42.253
For you that might be different, but either way it's completely normal for it to go low right after a big event.
00:11:42.253 --> 00:11:48.687
Your body has just endured extreme physical stress and you know recovery doesn't happen overnight.
00:11:48.687 --> 00:11:54.767
It may take you weeks before your HRV returns to baseline, which is what I'm dealing with right now.
00:11:54.767 --> 00:12:03.835
But regular HRV monitoring will help you gauge when you're genuinely ready to ramp up your training again.
00:12:03.835 --> 00:12:11.659
You can do gentle activities like walking, stretching, make sure your nutrition is on point, make HRV is telling you you're at after a big ultra.
00:12:35.796 --> 00:12:46.666
You know, understanding and monitoring HRV is something I've learned to do over the years as it pertains to athletic performance, I think it can be a really valuable tool in your ultra running toolkit.
00:12:46.666 --> 00:12:52.325
If that's new to you, or if you're not doing it today, I would definitely suggest potentially looking into that.
00:12:52.325 --> 00:13:01.676
It's going to offer you insights into your body's response to racing, training, recovery status and just general overall well-being.
00:13:01.676 --> 00:13:19.951
By paying attention to HRV and implementing strategies to actively manage it, I think you can enhance your performance, reduce the risk of overtraining and, more importantly, enjoy a sustainable and healthy running journey.
00:13:19.951 --> 00:13:28.206
For me, it's definitely not about the miles we run, but how we recover and how we prepare for the next miles ahead.
00:13:28.206 --> 00:13:40.825
That are important, and that's why I like to monitor and keep up with my HRV as part of a wider strategy of training and making sure I'm in for the long haul, so to speak.
00:13:40.825 --> 00:13:45.840
But definitely keep listening to your body and prioritize recovery.
00:13:45.840 --> 00:13:49.067
Whether you're looking at HRV or not, those are great things to do.
00:13:50.716 --> 00:13:58.258
Of course, there's certainly a ton more scientific and in-depth information about HRV out there on the interwebs.
00:13:58.258 --> 00:14:02.888
If you're interested in this topic, definitely feel free to go explore it.
00:14:02.888 --> 00:14:07.884
While you're out there browsing, don't forget to subscribe to the show here.
00:14:07.884 --> 00:14:15.888
That way you'll get notified each time a new episode drops, and if you are enjoying what you hear, please follow, share and leave a review.
00:14:15.888 --> 00:14:17.400
That would mean the world to me.
00:14:17.400 --> 00:14:21.019
Your support directly helps grow.
00:14:21.080 --> 00:14:29.735
The podcast connects more runners to this fantastic ultra community we have out there and help share the information that we're talking about.
00:14:29.735 --> 00:14:38.076
You can find us on Instagram and Facebook at Choose to Endure, or visit us anytime at choosetoendurecom.
00:14:38.076 --> 00:14:48.258
I would love to hear from you, whether it's to say hello, suggest a topic or share a story about yourself or somebody you know.
00:14:48.258 --> 00:14:51.821
That way, we can get to it on air and share it with everybody else too.
00:14:51.821 --> 00:14:57.586
You can email me directly at the very simple info at choosetoeenjoycom.
00:14:57.586 --> 00:14:58.385
Nice and easy.
00:14:58.385 --> 00:15:06.131
Interacting with listeners, just like you, is one of my favorite parts of doing the show, so I look forward to hearing from you.
00:15:06.131 --> 00:15:10.068
Don't be shy about reaching out.
00:15:10.068 --> 00:15:11.636
Anyway, that's my two cents.
00:15:11.636 --> 00:15:15.764
I'm doing this just because I'm right there right now managing HRV.
00:15:15.764 --> 00:15:28.118
So until next time, make sure you run long, run strong, keep a check on your heart rate variance and also, as ever, keep choosing to endure.
