Why heart rate—not distance—is the key to smarter running

Distance Isn't What Matters—It's Your Workout Time and Heart Rate

Running distance isn't the key metric to focus on during exercise, according to RIAMO in an interview with Artyom Matsola, a therapist and gastroenterologist at the Persona and Prozreniye clinic networks.

"Many people believe that running is all about distance—the farther you go, the better. But in reality, it's not the kilometers that count; it's your heart rate during the run. That's the most objective indicator of what's happening in your body," the specialist explained. "The first thing I recommend to any beginner runner is to get a watch with a built-in heart rate monitor or a chest strap that connects to your phone via Bluetooth. You need to learn how to control your heart rate zones."

Calculating your maximum heart rate is simple: subtract your age from 220. For a 35-year-old runner, the maximum heart rate would be 220 minus 35, or 185 beats per minute. The key is not to overload your body from the very first workout—aim to keep your heart rate in the second or third zone, which is 60–80% of your maximum. If your pulse goes higher, slow your pace or switch to walking until your heart rate returns to the target range, then resume running.

For aerobic exercise to be effective, the total workout time should be at least 30–40 minutes. This doesn't mean you have to run nonstop—you can alternate between running and walking. The important thing is that this duration boosts your metabolism, aiding weight loss. At the same time, a workout of this length avoids excessive fatigue, and your muscles won't accumulate as many waste products, reducing post-exercise soreness.