Heart Rate Variability (HRV): An Ultra Runner's Secret Weapon for Recovery and Performance

I have been running Ultras since 2017 . 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 . 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 . 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 . 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 .

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 . I think this could really help you , as it has done me , so stay tuned .

We're about to jump right in , discover raw , inspiring stories from runners who've been right where you are . This is the Choose to Endure Ultra Running Podcast With your host he's English , not Australian Richard Gleave . Right then , let's start with the basics , shall we ? What exactly is heart rate variability ?

Well , hrv is really the variation in time between each of your heartbeats . At a micro level . This variability indicates a responsive and adaptable autonomic nervous system . 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 . It just happens .

Your autonomic nervous system really has two primary branches . One of those is called the sympathetic , and that's known colloquially as the fight or flight response . You'll know that one If you've ever been in one of those situations . You get laser focused , you maybe start to sweat a bit , your heckles go up . And then the other one is called the parasympathetic .

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 . 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 . So that's really what you're shooting for .

You're shooting for balance between the two . 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 . So you're looking to stay somewhere in the middle , when your heart rate variability is low . That's your body's way of signaling that you're under stress .

That's the fight or flight . There's a few reasons for this . It could be physical fatigue from a tough race , which is where I'm at right now , and my HRV is definitely still low . I'm checking it on my Garmin watch . It has an HRV monitoring module on there . Your watch may have something similar . 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 . Another way that I have really utilized the HRV is illness .

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 .

On the other end of the scale , a high HRV , that's going to be your rest and digest system right . So that typically indicates that your body is rested , recovered and ready to take on a little bit more stress effectively . That's going to reflect some good fitness and resilience .

Like I said , you don't want too much rest and recovery , because then you start to detrain . 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 . So , like I said , you're striving for something somewhere in the middle . Keep the two kind of balanced .

So we talked about monitoring HRV . 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 . 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 . They can be quite different .

The numbers themselves you still have the low , high and balance in the middle . But your low and high and your balance might look very different from a numbers perspective to mine , for instance . Also , daily fluctuations can sometimes be a little confusing and stressful if you overanalyze every little change .

So glance at this once a day , take a look , take a note . But if you're analyzing every piece of that , it can get overwhelming pretty quickly . But the benefits of monitoring it , generally speaking , far outweigh those challenges .

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 .

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 . I'm a big fan of listening to your body . I like data a lot . I'm a data guy too , but I don't rely on just data . It's a nice tool but it's not the be-all and end all . 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 .

When I have a low HRV after runs and I go out and try to run , it's really difficult . 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 . That sort of guides me and helps me think yeah , actually there's something to this .

I think the importance of balance is interesting as well . Finding balance in your HRV means that your body is effectively managing stress and recovery efficiently . If you are consistently having low HRV , that can lead to chronic fatigue , lower performance and increased injury risks , even a weakened immune system .

Achieving that balance that I was talking about really helps ensure that you remain healthy , strong and prepared for your next ultra adventure . So there are several common things that can throw your HRV out of whack . I jotted down a few . The first one I put down was overtraining without enough recovery . That's a big one . 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 .

So how can you manage and improve your heart rate variance numbers ? Well , it really involves taking deliberate steps towards better recovery . So prioritize that quality sleep . No-transcript .

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 . Go check that episode out .

If you're struggling with the sleep side of things . That's going to really help your hrv . But season two , episode eight mastering sleep for ultra performance with sleep coach and author of a really cool book , amanda choco . Planning your

structured rest and active recovery days can also help maintain balance . Make sure you incorporate stress management techniques such as meditation , yoga , deep breathing exercises . Those can significantly improve your score as well . Pay attention to your diet .

Proper nutrition , proper hydration also play a big role , and limiting that alcohol intake will help your body bounce back quicker . Lastly , there are some other methods out there , like cold therapy or , you know , just gentle active recovery sessions . Those can also be pretty beneficial in promoting balance and speeding up your overall recovery .

Now , after ultra endurance events , which is where I'm at right now , it's completely normal for HRV to dip pretty dramatically . 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 .

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 . For you that might be different , but either way it's completely normal for it to go low right after a big event . Your body has just endured extreme physical stress and you know recovery doesn't happen overnight .

It may take you weeks before your HRV returns to baseline , which is what I'm dealing with right now . But regular HRV monitoring will help you gauge

when you're genuinely ready to ramp up your training again . 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 .

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 . If that's new to you , or if you're not doing it today , I would definitely suggest potentially looking into that .

It's going to offer you insights into your body's response to racing , training , recovery status and just general overall well-being . 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 .

For me , it's definitely not about the miles we run , but how we recover and how we prepare for the next miles ahead . 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 . But definitely keep listening to your body and prioritize recovery . Whether you're looking at HRV or not , those are great things to do . Of course , there's certainly a ton more scientific and in-depth information about HRV out there on the interwebs . If you're interested in this topic , definitely feel free to go explore it .

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The podcast connects more runners to this fantastic ultra community we have out there and help share the information that we're talking about . You can find us on Instagram and Facebook at Choose to Endure , or visit us anytime at choosetoendurecom .

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 . That way , we can get to it on air and share it with everybody else too . You can email me directly at the very simple info at choosetoeenjoycom . Nice and easy .

Interacting with listeners , just like you , is one of my favorite parts of doing the show , so I look forward to hearing from you . Don't be shy about reaching out . Anyway , that's my two cents . I'm doing this just because I'm right there right now managing HRV .

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 .