RUNurse: Running Is Like Nursing!

As nurses, we’re well-versed in the importance of heart health, from taking hemodynamic readings to recognizing early signs of cardiac distress. But when it comes to our own fitness, many of us might skip the science behind heart rate training and just go for that “runner’s high.” If you're trying to boost your running performance or just keep your cardiovascular health in check (and, let’s be honest, survive those long shifts without feeling like your heart is about to leap out of your chest), heart rate training can be a game-changer.

Think of your heart rate zones like different levels of care for your body. Whether you're in a critical care sprint or recovery mode after a long run, understanding and managing your heart rate will help you optimize both performance and recovery. Here's how you can put your nurse knowledge to work while boosting your running—and making sure your heart gets the TLC it deserves. Just as a "Code Blue" requires intense attention and focus, heart rate training demands that same level of precision and care to optimize your performance. It’s not about mindlessly running—it’s about being strategic, monitoring your heart rate zones, and taking deliberate action to improve your cardiovascular fitness, just as a nurse would respond to an emergency situation.

In nursing, we know that vital signs come with ranges: a normal pulse, blood pressure, and temperature are essential indicators of health. Your heart rate is no different. Just as you wouldn’t ignore abnormal vitals on a patient, ignoring your heart rate while running can be a missed opportunity to train smarter and safer.

Heart Rate Zones are broken down into five key levels, each with a specific benefit:

• Zone 1: Very Light (50-60% of Max HR) – Think of this as your baseline: like your patient resting comfortably on a med-surg floor. Low effort. You’re warming up, cooling down, or recovering between efforts. It’s perfect for active recovery days, similar to when you get a quick break at work and take a slow, deep breath.

• Zone 2: Light (60-70% of Max HR) – This is your “endurance zone,” like when you’re steadily managing your patients through a long shift without breaking into a sweat. You’re working, but it’s sustainable. This zone helps you build your aerobic capacity and endurance, essential for both running longer distances and surviving that endless morning routines in the ICU.

• Zone 3: Moderate (70-80% of Max HR) – In this zone, you’re getting into a rhythm that’s more challenging but still manageable. It’s like the fast pace you set when you're handling multiple patients at once: efficient but not out of control. This zone helps increase your cardiovascular fitness, giving you the stamina you need for that last lap or your final rounds at your unit.

• Zone 4: Hard (80-90% of Max HR) – Now we’re pushing it. You’re breathing harder, your heart is working hard, and you’re in what I like to call “the zone of discomfort.” It’s like when you’re sprinting to a Code Blue—your body is stressed but performing at its peak. Training in this zone improves your lactate threshold, meaning you can run faster without fatiguing as quickly (just like your body can handle more without crashing under stress).

• Zone 5: Maximum Effort (90-100% of Max HR) – Full-throttle, Code Red, full-body stress. Think of this as a sprint to the finish line when you’ve pulled every last bit of energy out of your system. You might use this zone during short bursts in interval training. It’s intense, but it improves your VO2 max and overall power output.

To calculate your Maximum Heart Rate (Max HR), subtract your age from 220. So if you’re 30 years old, your max heart rate would be roughly 190 beats per minute (bpm). But remember, Max HR is a general estimate—some runners may go higher, while others may naturally have a lower Max HR. (Just like some nurses may be able to survive on 4 hours of sleep, while others need a solid 8 to function!)

Heart rate training isn’t just about running at specific intensities; it’s about knowing when to push and when to recover—kind of like managing a full workload while making sure you don’t burn out. Here’s how you can apply it to both your running and your nursing life.

Example 1: Easy Run
If you're coming off a busy week (or shift!) and need a recovery day, stay in Zone 2 (light intensity). You’ll build endurance without taxing your body too much, much like pacing yourself during a busy hospital shift. You wouldn’t be running at full speed all day (or you’d collapse into a heap of exhaustion), so staying at a comfortable pace will allow you to recover and build strength for the next run (or the next set of rounds).

Example 2: Interval Training
Want to increase your speed and power? Try adding intervals of Zone 4 and Zone 5 into your workouts. For example, alternate between 1 minute of sprinting at maximum effort (Zone 5) and 2 minutes of light jogging or walking (Zone 2). It’s the same approach you might use to manage a sudden patient crisis—you go all in for a short burst, then back off and recover. This style of training helps improve your speed and stamina without requiring you to sustain a high intensity for too long.

Example 3: Long Runs
For long, slow distance (LSD) runs, you want to stay mostly in Zone 2. Think of it like a typical day on the floor—your pace is steady, your energy is consistent, and you’re in it for the long haul. This will help build your aerobic base and increase your heart's efficiency over time. Just as you pace yourself during your shift, pacing yourself during your long runs will help prevent burnout and keep you going the distance.

In nursing, we know how important recovery is. You can’t go into a shift on a full sprint of adrenaline and expect to make it to the end without feeling wiped out (or worse, getting sick). Similarly, running without proper recovery can leave your heart—and body—exhausted, and you’ll see diminishing returns on your fitness.

Post-Run Recovery Tips:

• Cool Down: Just like you wouldn’t leave a patient without checking on them after a procedure, don’t skip your cool-down. Ease out of your run with some light jogging or walking, and try to bring your heart rate down to a comfortable level.
• Stretch: Focus on stretching the key muscles that worked hardest during your run. A good stretch session is like taking a few moments for yourself at the end of a shift—essential for muscle recovery and reducing injury risk.
• Hydration & Nutrition: Rehydrate and refuel your body after any run. Think of it like taking a break to drink that magical post-shift coffee (or snack)—your body needs to replenish the energy it just burned to perform at its best.

As a nurse, you’re often the first to spot when something is off with a patient’s heart via telemetry. Use that same detective skill to monitor your own heart rate! Heart rate training gives you the power to track how your body responds to exercise, and, just like checking a patient’s pulse, it can tell you when it’s time to push harder or ease up.

Invest in a good heart rate monitor (or use an app on your phone) to track your progress. Over time, you’ll see your resting heart rate drop, and you’ll recover more quickly from higher intensities. Just like we chart vitals in nursing, charting your heart rate can be an excellent way to assess your training progress and ensure you’re staying within healthy, optimal ranges.

Heart rate training isn’t just about running faster or longer—it’s about giving your body the right kind of care at the right time, just like you’d care for your patients. Whether you’re sprinting to a Code Blue or enjoying a nice, easy run through the park, understanding and listening to your heart is key to maintaining both physical health and performance.

So the next time you lace up your running shoes or power through a shift, remember: your heart is the most important muscle in your body. Take care of it, track it, and make sure it’s always working for you—because a well-trained heart is a happy heart, whether it's pumping through a long shift or across the finish line.

Now go ahead, nurse your heart—and your performance—back to peak condition.

You've got this, RUNurse!