Just a minor correction, but every time you mentioned your HRV score you were talking about the 7 day average, not the overnight average. If you redo your analysis focusing on the overnight readings, everything makes much more sense. For example, your HRV the night after your marathon was 72ms (not 88ms) - big drop from your average of 93ms. Day 2 after your marathon your HRV was 99 ms (not 89ms), so it was a huge improvement compared to the 1ms change from the 7 day average score. Day 3 was 100ms (not 91ms). So don't read too much into the 'unbalanced' or 'balanced' reading because it always lags behind (it's why it took a week to jump back up to balanced). The overnight averages are far more useful for day-to-day changes. You had a great recovery when looking at HRV that way, so well done!
Yep, that's also why the hrv "crept down" ok days 4 and 5 eventhough the hrv values for those days were above the average. This is because the hrv was better on the days 7 days before day 4 and day 5, hence lowering the moving average, all still thanks to that very low HRV day directly after the marathon. BUT to be fair, the values were still lower than the week before and hence the interpretation that recovery is still ongoing is still correct. Nevertheless the propagation of the recovery is definitely not as described in the video and it would be advisable to redo the entire analysis as OP suggested.
This post makes me feel so much better with my HRV of 42. Gotta love 2 little kids and chaotic sleep due to a toddler who likes to crawl into bed with us at all hours of the night.
If your HRV looks off, don't panic but do check it out. I'm in my early 40s and my HRV, at least according to my watch has been at 30 ms for over 2 years, mid 20s when stressed. Googling would suggest I'm deeply troubled. My doctor said not to worry about it. For reference resting heart rate is mid 50s, run just under 3:30 marathon, tend to run at least 20 mpw year round, 50+ in peak training.
Well if you're doing 3h30min marathons I wouldn't be worried about it. :) I'm in my 50s, my HRV is 38 on a good day, in the low 40s on exceptional days (after long 10+hr sleep). My marathon time is nowhere near yours. But I don't think I'll die. Her 95 HRV seems astronomical to me. I got super sick earlier this year and my HRV got to 16 ! But I didn't need the watch to tell me I was sick.
@@acasualviewer5861 This tracks with my experience too. I'm 51, previously quite a fit ultrarunner and got Covid last August. Good days were 35-40 pre-illness, then in a 6-week period from September to November it was 'Unbalanced or' 'Low' (15-20). I'm mostly Balanced now (around 25) and just beginning to do some light exercise, 9 months on, having been diagnosed with long Covid. But I agree - Sarah's score of 95 seems crazy. So it was a very useful point that she made about it being a highly individual score.
7 หลายเดือนก่อน +14
One of the most useful features on my watch: consistently indicates a developing illness, lack of sleep, etc. I use it to make sure that my body is ready for a harder workout.
Note that the "Balanced" status depends on an internal trend analysis (the grey band on the chart) and that trend adapts based on the recent run of HRV values. If, for some reason, your nightly average HRV has been low for a while, it may show as balanced because the trend has moved to match the lower state.
I’ve been checking my HRV for years! So fascinating that it’s not just effected by physical stress but also by mental stress… My HRV takes a bigger hit from stressful days at a desk job then it does from a hard workout
The numbers you are looking at, are your 7 days average, not the HRV off your last night. You had a high HRV the whole week, but because of your lower HRV before and the day after the marathon. It can be helpfull to focus more on the daily HRV, for instance at 3:46, your HRV was 84, but your 7d Avg was still 93.
So many training programs recommend training for 7 days, but this HRV shows that its more important to listen to your body rather than stick to a plan you're not ready for.
Very interesting I didn’t know there was a HRV on my Garmin watch until today. So I guess I better start getting used to sleeping with my watch on. Thank you!
@@runningchannel I will. I thought I could only track my running readiness by the VO2 Rating but now you have mentioned the HRV I shall follow that too. I’m still trying to balance running and powerlifting (and swimming and hiking… mountain climbing too) so it’s hard to know if my body is ready for the next thing. Appreciate your video! Thanks ☺️
Thanks Sarah, I always look at my HRV but never quite understood it. It's interesting to see that mine went from a c. 51 avg down to a 48 but still balanced after an impromptu 10k and then getting sick after it for a few days. Back up now to 53 so despite a stuffy nose I'll have to get back out running again tomorrow.
I've used HRV for about 4 years now. 3 years using the Whoop strap. Powerful metric and definitely allows you to understand what works and what doesn't from a training and lifestyle perspective. Main take aways, don't drink alcohol, sleep hygiene is key, avoid exercising at night, avoid eating late, balance training (hard day followed by an easy day), take lots of holidays (HRV shoots up when you don't have to deal with the day to day of parenting, work, commute etc. 😂). HRV is individualised, but hopefully this helps.
I'm not gonna lie. The HRV feature is something I never bother with on my Garmin Forerunner. When I first got my watch, it was just another new feature that I did not know the point of. Your video did a great job explaining it.
Thanks for another great informative video, I'll definitely be checking out my HRV from now on! I guessed that it would drop a bit post marathon but not that much!
I've just completed my first marathon (Belfast) a week ago and my HRV is still in the low bracket. Although I did spend time gardening two days after then a trip away where I drank and eat a lot of food.
Your post recovery trend correlates with my friend’s HRV after her marathon. She also stresses that recovery after a marathon, is different than recovery after a training run and her corresponding routine and HRV reflects that. Thanks for the post marathon update info.
Super interesting! I would of guessed it would drop more down into the 60's! cool to see how long it took to recover, always been curios about the data your watch gives you. Great vid!
How about a segment on training with afib? I have afib, and unfortunately heart rate date is somewhat meaningless - my easy (and hard) run averages vary from 95 - 145 bpm, and my HRV ranges from 20 - 256 ms. There are essentially no resources on how to train if you have afib, so I’m hopeful you can help with such a discussion.
Love this video! Y'all have taught me so much about this sport. I think Sarah's HRV will go back to balanced within a few days with how much training she has been doing, especially if it is an average!
I have my 1st marathon in a week and can relate to the nerves. It has been interesting diving into all the stars and learning to apply them to my training cycles
I guessed an even larger drop than down to 88, so I'm actually impressed at your recovery rate, Sarah! Great training to be able to come back to a balanced place in just a few days after that kind of intensity.
Well the 88ms was her 7 day average score, her overnight HRV after the marathon was 72ms, so you're right - it was a much larger drop. Her recovery was great because the next night her HRV was 99ms.
Amazing effort in London Sarah! What an achievement! I reckon your HRV after the marathon was lowered to unbalanced (lower orange zone) not quite the red zone though. I'm currently training for a the Leamington Spa Half marathon in June and I'm aiming for a 1:38:00. The Running Channel podcast has been so great to listen to on my long runs during this training block. Keep it up team!😀🏃
I just ran a half marathon race which I definitely gave my all. My Garmin training status went to “overreaching”. Focusing on recovery now before starting to train for my first marathon in early October
Just signed up for my first marathon in Brussels next year. Now researching in how to prepare myself as best as possible. I got a collapsed lung 3 months ago but I won't let it stop me to stop sporting and stop training. I am looking into buying a garmin watch at the moment to track my data and make sure i am training as best as possible. I saw that the forerunner is a great watch. If you have any recommendations for me let me know!!
@@runningchannel I am running based on hearth rate but i love the vo2max and sleep function of a garmin. The HRV is also very interested. Working in a sport technology company you really see how much you can do with data like this!
I'm gtting back into running after about a decade, before I just got up and ran, now since I'm older I want to approach running with a different mindset, all this info about running and your HRV is really neat! thanks for the info! My guess is that its going to go down after the run
I don’t think my watch supports the HRV but I love looking at all data. Sounds like a great way to track how the body is really doing. Congrats again on your marathon! ❤
@@Miss1624 I have a FR745 (the multisport version of your watch) and I don't have it either. The 55 series were the first to have it (255 and 955). I bought mine in 2020.
Another great video.I love the way Garmin presents the HRV data. My Apple Watch justs hows a graph with a number but by clearly showing it the way the Garmin watches do, it's so much easier to track trends and see how to improve. Feel free to pick my name for the watch :P
Yes, it's a brilliant stat to gauge recovery. It even picked up i was developing covid a couple of days before i got symptoms although i didn't understand it until afterwards!
I'm obsessed with HRV. It's been great for letting me know if I'm ok to train and has even detected that I'm falling ill a few hours before I've felt it
My watch, Forerunner 245, doesn't have HRV recordings, so I just follow what my body says + Garmin's recovery time suggestions. It sounds like a very interesting measurement to keep an eye on on a daily basis.
Great video. I have raced my first half marathon and this channel helped me a lot for good running tips. Also trained with Garmin Coach and it was great.
I am always intrigued by HRV status. Illness and a night on the town can push it low (sometimes for a couple of weeks in the case of Covid). I'm trying to work out how to manage the occasional unbalanced high readings though (normally when I start a new training block)
For me, HRV and RHR are really highly correlated with whether or not I’m in a caloric deficit or surplus. For example, I spent December in a state of caloric surplus; my HRV was 61 MS, and my RHR was 42 BPM. In January, my HRV rose to 70 MS, and my RHR was 38 BPM. That is, at a caloric surplus my RHR rose and my HRV dropped, and vice-versa. I suspect that while I was at a caloric deficit my body was saving energy by (among other things) lowering my resting heart rate, but then it quickly brought my heart rate up when I was doing anything. Also, my HRV was 62 after running a marathon in just under 3:30, so for me personally that doesn’t seem to be a good recovery indicator. In fairness, I was at a caloric surplus in the 48 hours after running a marathon. . .
Great video. My HRV has always been super low (compared to others) but I know it’s highly individualised. Great to see how it affected you after your marathon.
I am 42 and my HRV is currently showing balanced at 50. It has been higher but then drops dramatically due to overtraining. Pretty happy the balance between the current training and rest
Looking for a new watch, might need to include HRV in criteria. Very useful, would expect HRV to drop after a marathon but think it should be restored in a week or so (unless you get ill)
For balance... I am interested in stats and data like this, but have never heard of HRV. Seems like another thing to worry about? Takes me back to a time when I would set out on my bike for my monthly 200km ride with just my Timex watch. Knew exactly where I was at :-) P.S. Fantastic marathon result Sara
What a great video and a great function. Thank you! I'm working on my 5 km and being consistent. I love to see how mutch time you al put in, a real inspiration ❤
I find HRV super interesting to get a reflection of my fatigue. I have chronic pain and fatigue and it's actually really comforting to see when I am having a fatigue flare for example for it to be reflected in my watch data. There's no test to prove to people how I feel and no one can tell me why my body does what it does so the data just helps me feel like it's not "all in my head" (as some would like to believe about a miriad of genuine different health conditions). I can also see when I am heading in the wrong direction and try to control what I can to lessen the overall impact on my day.l like really prioritising rest and recovery.
Thanks for the video, got to know about a feature missing in my old garmin, it’s time to upgrade. I guess post marathon it might take a weeks time to return to normal HRV as all the adrenaline cools down.
I keep an eye on it for sure, it's a useful tool to see where I may need more recovery. The only downside is if I'm in a prolonged asthma flareup, the numbers are depressing. I usually have to not look until I start to feel better again.
I can imagine it would take at least a week to get back to normal after a marathon. I’ve never run one but have found HRV interesting to track after illness or jet lag. Thanks for the explanation about what it all means!
I would of thought it would of went down the day off as nerves and less sleep with race night nerves. Well done!! I never knew to look at HRV - I love your videos and learning all these new things! X
4:36 Assuming it goes down. On the cusp of switching to Garmin after running with an Apple Watch for years. This is the kind of data I don't really know.
I reckon the HRV decreases quite abit post marathon. Love this video, super helpful! I'm a new runner and have recently found out I can run LM2025 for charity. This info is so helpful! Great work Sarah 😊👏
I have one of the older model Garmins that doesn't have HRV, but I'll probably upgrade some time this year and I'm curious about all the new stats I'll get to see!
I ran just over half marathon distance a week ago and only took 1 full day off before attempting nearly 10km.....i definitely wasn't recovered even though my legs felt ok when walking. I too, have a lot to learn about recovery after long distances. Suffice to say after my first race half marathon on Sunday this week, I'll be taking several days off.
I have watched many good videos explaining HRV but none did it better than Sarah, i like to know the science or logic behind stuff and Sarah did an amazing job with theRunningChannel team, and explained very well how to interpret the data.
Pretty interesting stats when I see your HRV vs my own. My high end of the “balanced” section is 5 points lower than the low end of yours. Cool video explaining it to us.
The average for a week is heavily influenced by one or two off nights so 7 days later if you replace a really low HRV night with a high one thats where you will see a big jump in the average. Does that really mean you've actually made a drastic recovery overnight? I'd guess not so looking more at the trend of the individual nights rather than the weekly average would likely be more useful to make an informed decision on how well rested/recovered you are.
It's a metric that recently appeared on my Coros. It's been interesting, it has confirmed things like illness I've had; how useful it will be in training we will see. Resting heart rate provides similar information, so maybe one will turn out to be more accurate than the other.
I was expecting the number to increase after the marathon, which is perhaps a reflection of me not quite understanding it first time around. Definitely something I will be paying attention to more from now on.
Another great and very informative video, however I do have one question - I use the apple watch and when I checked my stats, they are in the 40s which I find very strange, I did some digging and I am either not in a good way or the watch readings are inaccurate. I also don't see a real time measurement option on the apple watch.
My HRV is balanced at 37. I am 52. I understand that HRV is unique to everyone, but it sometimes feels bad to have such a low HRV compared to everyone else. I console myself by the resting heart rate at 50 and that I am pretty fit (not elite but according to my Garmin my Vo2 max is higher than my age.) It is weird to place so much importance on what a watch says. Anyway, well done Sarah on your marathon.
Very interesting, had not looked at this before but just checked my Apple and it said my HRV is 36 now, and generally my daily average sits within the 34-45 range, but can fluctuate between 15-70 during the day. Sounds bad compared to Sarah’s 90s. 😱 For reference I’m age 54, and in week 8 of C25K so probably not the fittest person still. Enjoying the channel with so much useful and enjoyable content.
Really interesting to learn about some of the science explaining that post-marathon feeling! Listening to my body after London was the first time I've really tried to do that but has helped my recovery I think.
@@runningchannel General fatigue would be a short summary. This was partly due to needing to recover from poor nights of sleep before and after. There was an element of DOMS but it was more a heaviness in my legs than the soreness I've had in the past when failing to warm up properly. Accepting this and taking it easy after a week's rest has helped me to feel motivated again.
@@runningchannel yeah I totally would, especially for recovery period, but also just checking in on why a run may have felt tougher then expected. Perhaps used ahead to know when to do those harder sessions. Unfortunately my old watch, great as it is, doesn’t seem to cover that :(.
I expect your HRV will go to unbalanced post marathon. The newer and higher end model Garmin watches have so many neat features. I've got a 45 and I love it, but I do get envious of some of these options/metrics not being available for it.
Just a minor correction, but every time you mentioned your HRV score you were talking about the 7 day average, not the overnight average. If you redo your analysis focusing on the overnight readings, everything makes much more sense. For example, your HRV the night after your marathon was 72ms (not 88ms) - big drop from your average of 93ms. Day 2 after your marathon your HRV was 99 ms (not 89ms), so it was a huge improvement compared to the 1ms change from the 7 day average score. Day 3 was 100ms (not 91ms). So don't read too much into the 'unbalanced' or 'balanced' reading because it always lags behind (it's why it took a week to jump back up to balanced). The overnight averages are far more useful for day-to-day changes.
You had a great recovery when looking at HRV that way, so well done!
Exactly what I thought 😊 Besides, this just feels like a stress factor to me
Yep, that's also why the hrv "crept down" ok days 4 and 5 eventhough the hrv values for those days were above the average. This is because the hrv was better on the days 7 days before day 4 and day 5, hence lowering the moving average, all still thanks to that very low HRV day directly after the marathon. BUT to be fair, the values were still lower than the week before and hence the interpretation that recovery is still ongoing is still correct. Nevertheless the propagation of the recovery is definitely not as described in the video and it would be advisable to redo the entire analysis as OP suggested.
This is actually a major correction.
Stephen scullion, men’s Olympic marathoner has a HRV of around 55ms for those of you feeling bad about have a low HRV
Mine is like 40
@@neandrewthal Same here 😅
40's and i run ultras 😅
This post makes me feel so much better with my HRV of 42. Gotta love 2 little kids and chaotic sleep due to a toddler who likes to crawl into bed with us at all hours of the night.
Stephen Scullion is the man!!
If your HRV looks off, don't panic but do check it out. I'm in my early 40s and my HRV, at least according to my watch has been at 30 ms for over 2 years, mid 20s when stressed. Googling would suggest I'm deeply troubled. My doctor said not to worry about it. For reference resting heart rate is mid 50s, run just under 3:30 marathon, tend to run at least 20 mpw year round, 50+ in peak training.
Well if you're doing 3h30min marathons I wouldn't be worried about it. :)
I'm in my 50s, my HRV is 38 on a good day, in the low 40s on exceptional days (after long 10+hr sleep). My marathon time is nowhere near yours. But I don't think I'll die. Her 95 HRV seems astronomical to me.
I got super sick earlier this year and my HRV got to 16 !
But I didn't need the watch to tell me I was sick.
@@acasualviewer5861 This tracks with my experience too. I'm 51, previously quite a fit ultrarunner and got Covid last August. Good days were 35-40 pre-illness, then in a 6-week period from September to November it was 'Unbalanced or' 'Low' (15-20). I'm mostly Balanced now (around 25) and just beginning to do some light exercise, 9 months on, having been diagnosed with long Covid. But I agree - Sarah's score of 95 seems crazy. So it was a very useful point that she made about it being a highly individual score.
One of the most useful features on my watch: consistently indicates a developing illness, lack of sleep, etc. I use it to make sure that my body is ready for a harder workout.
How you can tell you're recovered: you're no longer spending each day eating 6 times the amount of calories you burned doing the marathon 😂
😂 We can all relate to that!
Note that the "Balanced" status depends on an internal trend analysis (the grey band on the chart) and that trend adapts based on the recent run of HRV values. If, for some reason, your nightly average HRV has been low for a while, it may show as balanced because the trend has moved to match the lower state.
and then i go back to how I feel
I’ve been checking my HRV for years! So fascinating that it’s not just effected by physical stress but also by mental stress… My HRV takes a bigger hit from stressful days at a desk job then it does from a hard workout
The thing that makes me nervous, is mine goes from 38-42. Never below or above those numbers. This woman is in her 90's.
The numbers you are looking at, are your 7 days average, not the HRV off your last night. You had a high HRV the whole week, but because of your lower HRV before and the day after the marathon. It can be helpfull to focus more on the daily HRV, for instance at 3:46, your HRV was 84, but your 7d Avg was still 93.
So many training programs recommend training for 7 days, but this HRV shows that its more important to listen to your body rather than stick to a plan you're not ready for.
Very interesting I didn’t know there was a HRV on my Garmin watch until today. So I guess I better start getting used to sleeping with my watch on. Thank you!
Oooo do you think you'll track it more now?
@@runningchannel I will. I thought I could only track my running readiness by the VO2 Rating but now you have mentioned the HRV I shall follow that too. I’m still trying to balance running and powerlifting (and swimming and hiking… mountain climbing too) so it’s hard to know if my body is ready for the next thing. Appreciate your video! Thanks ☺️
Great video 😊, very informative!
Thanks Sarah, I always look at my HRV but never quite understood it. It's interesting to see that mine went from a c. 51 avg down to a 48 but still balanced after an impromptu 10k and then getting sick after it for a few days. Back up now to 53 so despite a stuffy nose I'll have to get back out running again tomorrow.
I've used HRV for about 4 years now. 3 years using the Whoop strap. Powerful metric and definitely allows you to understand what works and what doesn't from a training and lifestyle perspective. Main take aways, don't drink alcohol, sleep hygiene is key, avoid exercising at night, avoid eating late, balance training (hard day followed by an easy day), take lots of holidays (HRV shoots up when you don't have to deal with the day to day of parenting, work, commute etc. 😂). HRV is individualised, but hopefully this helps.
Did not realize HRV could be this useful, thanks for the video!
Great video, very useful. My Garmin watch is an older model so it doesn't give me the HRV. But is still helpful to know. Thanks Sarah 😊
I'm not gonna lie. The HRV feature is something I never bother with on my Garmin Forerunner. When I first got my watch, it was just another new feature that I did not know the point of. Your video did a great job explaining it.
Guessing it goes down! Really interesting just signed up for my first marathon next year!
Kinda amazing the subtle variation that's being picked up on here and translated into useful information.
Thanks for another great informative video, I'll definitely be checking out my HRV from now on! I guessed that it would drop a bit post marathon but not that much!
I've just completed my first marathon (Belfast) a week ago and my HRV is still in the low bracket. Although I did spend time gardening two days after then a trip away where I drank and eat a lot of food.
Congratulations!!
Your post recovery trend correlates with my friend’s HRV after her marathon. She also stresses that recovery after a marathon, is different than recovery after a training run and her corresponding routine and HRV reflects that.
Thanks for the post marathon update info.
Super interesting! I would of guessed it would drop more down into the 60's! cool to see how long it took to recover, always been curios about the data your watch gives you. Great vid!
How about a segment on training with afib? I have afib, and unfortunately heart rate date is somewhat meaningless - my easy (and hard) run averages vary from 95 - 145 bpm, and my HRV ranges from 20 - 256 ms. There are essentially no resources on how to train if you have afib, so I’m hopeful you can help with such a discussion.
I’m about to run a half marathon and was just thinking about post race recovery. Thanks for the info!
No problem! Which half marathon are you running?
You've made a HRV stat tracker out of me. Thank you for the useful information. I never knew how useful it really was. 🤔🙏
This is interesting. I have an upcoming marathon and I am now curious to see what my HRV may tell me about my recovery post-Marathon.
Make sure you let us know what you find!
Great video definitely looking forward to getting a watch with the ability to use HRV.
Love seeing that balanced HRV in the green! MY HRV went down a solid 3 or 4 points following my recent half marathon in Toronto!
Thank you for explaining the science behind HRV. Was using it for quite a while but never rly understood how it works :)
Love this video! Y'all have taught me so much about this sport. I think Sarah's HRV will go back to balanced within a few days with how much training she has been doing, especially if it is an average!
Really informative and something to validate how your body's doing. I took forget the stresses!
I have my 1st marathon in a week and can relate to the nerves. It has been interesting diving into all the stars and learning to apply them to my training cycles
I guessed an even larger drop than down to 88, so I'm actually impressed at your recovery rate, Sarah! Great training to be able to come back to a balanced place in just a few days after that kind of intensity.
Well the 88ms was her 7 day average score, her overnight HRV after the marathon was 72ms, so you're right - it was a much larger drop. Her recovery was great because the next night her HRV was 99ms.
Amazing effort in London Sarah! What an achievement! I reckon your HRV after the marathon was lowered to unbalanced (lower orange zone) not quite the red zone though. I'm currently training for a the Leamington Spa Half marathon in June and I'm aiming for a 1:38:00. The Running Channel podcast has been so great to listen to on my long runs during this training block. Keep it up team!😀🏃
I just ran a half marathon race which I definitely gave my all. My Garmin training status went to “overreaching”. Focusing on recovery now before starting to train for my first marathon in early October
Just confirming this is normal and is to be expected after a hard race effort.
That's very normal! Congratulations on running a great half marathon!
Just signed up for my first marathon in Brussels next year. Now researching in how to prepare myself as best as possible. I got a collapsed lung 3 months ago but I won't let it stop me to stop sporting and stop training. I am looking into buying a garmin watch at the moment to track my data and make sure i am training as best as possible. I saw that the forerunner is a great watch. If you have any recommendations for me let me know!!
Good luck in Brussels! We love our Garmins, what do you find you track the most?
@@runningchannel I am running based on hearth rate but i love the vo2max and sleep function of a garmin. The HRV is also very interested. Working in a sport technology company you really see how much you can do with data like this!
I'm gtting back into running after about a decade, before I just got up and ran, now since I'm older I want to approach running with a different mindset, all this info about running and your HRV is really neat! thanks for the info! My guess is that its going to go down after the run
Great video, I would look at my hrv but not really understand it until now. Cheers
I don’t think my watch supports the HRV but I love looking at all data. Sounds like a great way to track how the body is really doing. Congrats again on your marathon! ❤
Which watch do you use?
@@runningchannel I have a refurbished 645M which I don’t think they make anymore?
@@Miss1624 I have a FR745 (the multisport version of your watch) and I don't have it either. The 55 series were the first to have it (255 and 955). I bought mine in 2020.
I have been tracking my HRV ever TRC educated me about it and it has made quite a positive impact. Nice video! :)
Another great video.I love the way Garmin presents the HRV data. My Apple Watch justs hows a graph with a number but by clearly showing it the way the Garmin watches do, it's so much easier to track trends and see how to improve. Feel free to pick my name for the watch :P
Yes, it's a brilliant stat to gauge recovery. It even picked up i was developing covid a couple of days before i got symptoms although i didn't understand it until afterwards!
How long have you been using it for? 😁
As a new runner I really appreciate videos like this. Now I know something else to keep an eye on to keep running in a healthy way.
That's a fantastic bit of information! But I think I have an older model (Garmin 235) which doesn't include that! Gutted! 😢
Great vid though!👌
I didn't know about HRV, very interesting video. I'll be checking this now. Thanks 😊
No problem Maria!
I'm obsessed with HRV. It's been great for letting me know if I'm ok to train and has even detected that I'm falling ill a few hours before I've felt it
Great insights, thank you for sharing. I clearly need to dedicate more time to recovery.
I am just starting to look at HRV so this was awesome information! Thank you!
My watch, Forerunner 245, doesn't have HRV recordings, so I just follow what my body says + Garmin's recovery time suggestions. It sounds like a very interesting measurement to keep an eye on on a daily basis.
Great video. Thanks for explaining. I don’t have anyway to measure mine but still interesting to have this explained
Really interesting and helpful as a relatively new runner, thank you!
Definitely going to check hrv now. Thanks for all the info, Sarah!
No problem Connor!
Great video. I do look at my hrv but never really understood it till now
Very interesting video! My guess was post marathon it would have gone the other way, I clearly need to do some more reading up on what HRV is!
I guess it’ll drop a LOT!! Thanks for such an informative and interesting video once again😄
Great video. I have raced my first half marathon and this channel helped me a lot for good running tips. Also trained with Garmin Coach and it was great.
So glad we could help! A huge congratulations on your first half marathon 🎉
I am always intrigued by HRV status. Illness and a night on the town can push it low (sometimes for a couple of weeks in the case of Covid). I'm trying to work out how to manage the occasional unbalanced high readings though (normally when I start a new training block)
For me, HRV and RHR are really highly correlated with whether or not I’m in a caloric deficit or surplus. For example, I spent December in a state of caloric surplus; my HRV was 61 MS, and my RHR was 42 BPM. In January, my HRV rose to 70 MS, and my RHR was 38 BPM. That is, at a caloric surplus my RHR rose and my HRV dropped, and vice-versa. I suspect that while I was at a caloric deficit my body was saving energy by (among other things) lowering my resting heart rate, but then it quickly brought my heart rate up when I was doing anything.
Also, my HRV was 62 after running a marathon in just under 3:30, so for me personally that doesn’t seem to be a good recovery indicator. In fairness, I was at a caloric surplus in the 48 hours after running a marathon. . .
Guessing it drops big time! Great vid, learning a lot!
Great video. My HRV has always been super low (compared to others) but I know it’s highly individualised. Great to see how it affected you after your marathon.
Glad you enjoyed it Lee!
Very interesting as a newbie runner I am still learning a lot of things from your channel.
I am 42 and my HRV is currently showing balanced at 50. It has been higher but then drops dramatically due to overtraining. Pretty happy the balance between the current training and rest
I’ve just recently started tracking HRV, I had a feeling you’d have a few days of low numbers, it’s so interesting to see how the body responds!
Very informative! Thanks Sarah. My FR245 unfortunately doesn’t record HRV. Would have loved to monitor it.
Another great video and break down thanks Sarah
Looking for a new watch, might need to include HRV in criteria. Very useful, would expect HRV to drop after a marathon but think it should be restored in a week or so (unless you get ill)
For balance... I am interested in stats and data like this, but have never heard of HRV. Seems like another thing to worry about? Takes me back to a time when I would set out on my bike for my monthly 200km ride with just my Timex watch. Knew exactly where I was at :-) P.S. Fantastic marathon result Sara
What a great video and a great function. Thank you!
I'm working on my 5 km and being consistent. I love to see how mutch time you al put in, a real inspiration ❤
Really glad you found it so useful! How is the training going?
My training is scheduled for Friday evening. Husband has been informed, he will take care of the kids, and I just need to go do it 😁
>> Done! 🎉
I find HRV super interesting to get a reflection of my fatigue. I have chronic pain and fatigue and it's actually really comforting to see when I am having a fatigue flare for example for it to be reflected in my watch data. There's no test to prove to people how I feel and no one can tell me why my body does what it does so the data just helps me feel like it's not "all in my head" (as some would like to believe about a miriad of genuine different health conditions). I can also see when I am heading in the wrong direction and try to control what I can to lessen the overall impact on my day.l like really prioritising rest and recovery.
Really glad you find it useful! So many people don't know about it
HRV is the most interesting stat on my Garmin. Love it! Great video =D
Glad you find it so useful Mike!
Thanks for the video, got to know about a feature missing in my old garmin, it’s time to upgrade. I guess post marathon it might take a weeks time to return to normal HRV as all the adrenaline cools down.
I keep an eye on it for sure, it's a useful tool to see where I may need more recovery. The only downside is if I'm in a prolonged asthma flareup, the numbers are depressing. I usually have to not look until I start to feel better again.
I've never checked my hrv,but after watching the video I'll be keeping an eye on that from now on 😮
I can imagine it would take at least a week to get back to normal after a marathon. I’ve never run one but have found HRV interesting to track after illness or jet lag. Thanks for the explanation about what it all means!
Thanks for clarifying HRV. Great vid!
Super informative and great video thanks Sarah!
I would of thought it would of went down the day off as nerves and less sleep with race night nerves. Well done!! I never knew to look at HRV - I love your videos and learning all these new things! X
Glad we could help! 😁
4:36 Assuming it goes down. On the cusp of switching to Garmin after running with an Apple Watch for years. This is the kind of data I don't really know.
Well there's my something learnt for today, great vid Sarah ...I'm gonna say it dipped after the marathon but who knows lol ....knowledge is power
Glad you found it useful Andy!
my one is 29ms. i ran my virtual london in texas and the next day was 27 ms for me. i am now 12 days 500 KM for may , 125 miles in.
I reckon the HRV decreases quite abit post marathon. Love this video, super helpful! I'm a new runner and have recently found out I can run LM2025 for charity. This info is so helpful! Great work Sarah 😊👏
Sarah's hrv after the marathon likely took a dip from the stress on the body from running the marathon and the associated recovery needed. Thanks
I have one of the older model Garmins that doesn't have HRV, but I'll probably upgrade some time this year and I'm curious about all the new stats I'll get to see!
I ran just over half marathon distance a week ago and only took 1 full day off before attempting nearly 10km.....i definitely wasn't recovered even though my legs felt ok when walking. I too, have a lot to learn about recovery after long distances. Suffice to say after my first race half marathon on Sunday this week, I'll be taking several days off.
I have watched many good videos explaining HRV but none did it better than Sarah, i like to know the science or logic behind stuff and Sarah did an amazing job with theRunningChannel team, and explained very well how to interpret the data.
Pretty interesting stats when I see your HRV vs my own. My high end of the “balanced” section is 5 points lower than the low end of yours. Cool video explaining it to us.
The average for a week is heavily influenced by one or two off nights so 7 days later if you replace a really low HRV night with a high one thats where you will see a big jump in the average. Does that really mean you've actually made a drastic recovery overnight? I'd guess not so looking more at the trend of the individual nights rather than the weekly average would likely be more useful to make an informed decision on how well rested/recovered you are.
It's a metric that recently appeared on my Coros. It's been interesting, it has confirmed things like illness I've had; how useful it will be in training we will see. Resting heart rate provides similar information, so maybe one will turn out to be more accurate than the other.
I was expecting the number to increase after the marathon, which is perhaps a reflection of me not quite understanding it first time around. Definitely something I will be paying attention to more from now on.
Another great and very informative video, however I do have one question - I use the apple watch and when I checked my stats, they are in the 40s which I find very strange, I did some digging and I am either not in a good way or the watch readings are inaccurate. I also don't see a real time measurement option on the apple watch.
We don't have expertise with Apple watches unfortunately, that watch reading doesn't sound accurate to us though
My HRV is balanced at 37. I am 52. I understand that HRV is unique to everyone, but it sometimes feels bad to have such a low HRV compared to everyone else. I console myself by the resting heart rate at 50 and that I am pretty fit (not elite but according to my Garmin my Vo2 max is higher than my age.) It is weird to place so much importance on what a watch says. Anyway, well done Sarah on your marathon.
Very interesting, had not looked at this before but just checked my Apple and it said my HRV is 36 now, and generally my daily average sits within the 34-45 range, but can fluctuate between 15-70 during the day. Sounds bad compared to Sarah’s 90s. 😱
For reference I’m age 54, and in week 8 of C25K so probably not the fittest person still.
Enjoying the channel with so much useful and enjoyable content.
Really interesting to learn about some of the science explaining that post-marathon feeling! Listening to my body after London was the first time I've really tried to do that but has helped my recovery I think.
What were the main things you felt?
@@runningchannel General fatigue would be a short summary. This was partly due to needing to recover from poor nights of sleep before and after. There was an element of DOMS but it was more a heaviness in my legs than the soreness I've had in the past when failing to warm up properly. Accepting this and taking it easy after a week's rest has helped me to feel motivated again.
The JD goldern rule is one day for every 3000m run. For some reason this is almost on par with the Garmin HRV RMSSD for me to get back to baseline
Love to understand the HRV metric. Don't have it on my watch. I suspect it's a good guide to make sure you don't do to much to early post a big event.
Never heard of HRV before. Very interesting stat though. Not sure my old Garmin forerunner 235 has it, but going to check it out if it does.
Do you think you'll use it going forward as a gage?
@@runningchannel yeah I totally would, especially for recovery period, but also just checking in on why a run may have felt tougher then expected. Perhaps used ahead to know when to do those harder sessions.
Unfortunately my old watch, great as it is, doesn’t seem to cover that :(.
I expect your HRV will go to unbalanced post marathon. The newer and higher end model Garmin watches have so many neat features. I've got a 45 and I love it, but I do get envious of some of these options/metrics not being available for it.
I never tracked my HRV and I would be very curious to try and monitor it.
I was expecting a larger decrease after something like a marathon!
I didn’t look at any of this when training for my first marathon, will do before the next
Now I want a new watch lol but cant justify it as not had my current one that long. Got the venue 2 and don't see that option to track HRV