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

Choose to Endure

Recovery often becomes the forgotten pillar of ultra running performance, especially for those of us who occupy the back of the pack. After crossing the finish line of my latest 220-mile ultra adventure, I've been closely monitoring my Heart Rate Variability (HRV) to guide my recovery journey – and the insights have been too valuable not to share.
HRV measures the variation in time between each heartbeat and serves as a window into your autonomic nervous system, revealing the delicate balance between your "fight or flight" response and your "rest and digest" state. When your HRV dips low, your body is waving a red flag that you're under stress – whether from physical fatigue after a grueling race, mental pressure, inadequate sleep, or even an oncoming illness. Conversely, higher HRV readings suggest your body is recovered and ready for training stress.
What makes HRV particularly powerful for ultra runners is how it personalizes recovery. After my recent ultra, my HRV remained at rock bottom for two full weeks – a clear signal that despite my eagerness to return to training, my body needed more time. This metric has repeatedly saved me from the overtraining trap that so many endurance athletes fall into. Beyond simply tracking numbers, understanding HRV helps establish a deeper connection with your body's signals and promotes sustainable training practices that can extend your ultra running journey for years to come.
Want to improve your recovery and performance through HRV monitoring? Subscribe to Choose to Endure for more practical tips designed specifically for back-of-the-pack ultra runners. Share your own HRV experiences or recovery strategies – I'd love to hear how this tool is working for fellow endurance athletes on their ultra journeys.

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Chapters

1. Heart Rate Variability (HRV): An Ultra Runner's Secret Weapon for Recovery and Performance (00:00:00)

2. Welcome to Choose to Endure (00:00:53)

3. What is Heart Rate Variability? (00:01:34)

4. Monitoring HRV Benefits and Challenges (00:04:32)

5. Common HRV Disruptors (00:08:56)

6. Strategies to Improve Your HRV (00:10:22)

7. HRV After Ultra Endurance Events (00:11:59)

8. Final Thoughts and Connect With Us (00:13:39)