147. Heart Rate Variability Training Optimisation For Runners

The Stronger Stride Podcast

147. Heart Rate Variability Training Optimisation For Runners

What is heart rate variability and does it matter?? We cover it all in this ep from a science backed lens with some advice on how to get started tracking and implemmenting yourself. Have you every wondered what the stress score actually means on your garmin, whoop band or oura ring? What is a readiness for training and is it all hocus pocus??

Lydia covers;

- auntommic nervous system 101; parasympathetic and sympathetic responses, vagus modulation, influences on recovery + training absorption

- what is heart rate variability, how it impacts training adaptations, performance and possibly injury prevention

- research backed protocols for heart rate variability training, the benefits and limitations

- how can you get started at home, woops vs oura vs garmin.

RESOURCES MENTIONED AND USED IN SHOW:

https://www.hrv4training.com/

https://www.hrv4training.com/quickstart-guide.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4840584/

https://pdf.sciencedirectassets.com/273499/1-s2.0-S1440244021X00102/1-s2.0-S1440244021001080/main.pdf?X-Amz-Security-Token=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&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Date=20240531T034254Z&X-Amz-SignedHeaders=host&X-Amz-Expires=300&X-Amz-Credential=ASIAQ3PHCVTYV4O53CVE/20240531/us-east-1/s3/aws4_request&X-Amz-Signature=70a91282a1d6da29c64c53c379568c4181fffa2c7c8a7f8c35ca75c64ccebf9a&hash=93cb08279281bf9af0729af72e7f9d12ac4f0981b10017e9cea47b4f19045124&host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&pii=S1440244021001080&tid=spdf-c7cd11f4-1525-4784-859b-f78df503f98a&sid=a653fa1624acc84209085af0f45eac36155egxrqa&type=client&tsoh=d3d3LnNjaWVuY2VkaXJlY3QuY29t&ua=07175656075301540758&rr=88c3f4e6aa475f25&cc=au

https://www.sciencedirect.com/science/article/abs/pii/S0031938421003413

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432021/

https://pubmed.ncbi.nlm.nih.gov/33143175/

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