{"id":44619,"date":"2023-12-14T03:34:56","date_gmt":"2023-12-14T08:34:56","guid":{"rendered":"https:\/\/www.runningshoesguru.com\/?post_type=content&#038;p=44619"},"modified":"2023-12-14T03:34:56","modified_gmt":"2023-12-14T08:34:56","slug":"5-tips-to-improve-your-hrv-score","status":"publish","type":"content","link":"https:\/\/www.runningshoesguru.com\/content\/5-tips-to-improve-your-hrv-score\/","title":"5 Tips to Improve Your HRV Score","content":{"rendered":"<p>If you need a refresher, you can check our article on <a href=\"https:\/\/www.runningshoesguru.com\/content\/heart-rate-variability-everything-you-need-to-know-as-a-runner\/\">what is HRV, why it is important and what factors influence it<\/a>.<\/p>\n<p>But in short, HRV measures the fluctuations between heart beats. A high HRV score signals that your \u2018rest and digest\u2019 response is functioning well. Whereas a low HRV score can highlight that your \u2018fight or flight\u2019 response is activated.<\/p>\n<p>Here are 5 tips you can implement today to improve your HRV score.<\/p>\n<h2>1. Recovery days are a must!<\/h2>\n<div id=\"attachment_44623\" style=\"width: 1290px\" class=\"wp-caption alignnone\"><picture class=\"progressive-picture\" style=\"max-width:1280px;\"><img\r\nsrc=\"https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc-23x15.32734375.jpg\" class=\"\" alt=\"\" style=\"width:1280px;-webkit-filter: blur(1px);filter: blur(1px);\"><img class=\"full-image\" decoding=\"async\" aria-describedby=\"caption-attachment-44623\"  data-type=\"image\" data-src=\"https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc.jpg\" alt=\"Sportswoman Stretching Her Arms While Working Up On The Bridge\" width=\"1280\" height=\"853\" data-srcset=\"https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc.jpg 1280w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc-300x200.jpg 300w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc-633x422.jpg 633w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc-768x512.jpg 768w\" sizes=\"(max-width: 767px) 95vw, 768px\" \/><noscript><img decoding=\"async\" aria-describedby=\"caption-attachment-44623\" src=\"https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc.jpg\" alt=\"Sportswoman Stretching Her Arms While Working Up On The Bridge\" width=\"1280\" height=\"853\" class=\"alignnone size-full wp-image-44623\" srcset=\"https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc.jpg 1280w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc-300x200.jpg 300w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc-633x422.jpg 633w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/sportswoman-stretching-her-arms-while-working-up-o-2023-11-27-04-52-00-utc-768x512.jpg 768w\" sizes=\"(max-width: 767px) 95vw, 768px\" \/><\/noscript><\/picture><p id=\"caption-attachment-44623\" class=\"wp-caption-text\"><span class='empty-caption'><\/span><\/p><\/div>\n<p>If you\u2019re not training for an event you might fall into the trap of a \u2018no days off\u2019 mindset, so let&#8217;s nip that in the bud right now. Schedule some days off exercise or better yet <a href=\"https:\/\/www.runningshoesguru.com\/content\/a-complete-recovery-day-protocol-to-follow-your-intense-workouts\/\">some active recovery workouts<\/a> if, mentally, you need to move. <\/p>\n<p>If you\u2019re training for a half marathon or more, it\u2019s important to take note and adhere to the scheduled rest days in <a href=\"https:\/\/www.runningshoesguru.com\/free-running-training-plans\/\">your training plan<\/a>.<\/p>\n<p>They\u2019re not there just to fill the box, they\u2019re there to make sure your body has sufficient time to recover before going again. <\/p>\n<p>Some watches\u2019 HRV readings might suggest you should \u2018rest or train light\u2019 although you have a long run planned. <\/p>\n<p>It&#8217;s more than okay to swap the days over, be flexible in your training approach. You can go walk the two-hour route instead of running, or you can take today off and put the long run in a day or two time.<\/p>\n<p>Without rest, you are risking injury, illness, and feeling sluggish and irritable. So a few days off after a good block of training won\u2019t hurt. <\/p>\n<h2>2. Nutrition<\/h2>\n<p>Start an eating journal, <a href=\"https:\/\/www.runningshoesguru.com\/content\/essential-guide-to-running-for-weight-loss\/\">not to count calories but to understand if you\u2019re eating a healthy balanced diet<\/a>. <\/p>\n<p>Are you eating enough? Are you going long hours without a snack? Are you eating protein after a workout? What do your training snacks look like?<\/p>\n<p>Get serious about your nutrition and the whole game changes. I personally find it hard to boost my food intake at the beginning of a training plan, so I have to make a conscious effort to eat more in the initial weeks before it comes into a habit. Otherwise, by week three I\u2019m burned out and struggling to get out of bed\u2026 and you will too. <\/p>\n<p>By giving your body the energy it needs to function and cope with more training means it can function better, making running easier. <\/p>\n<h2>3. Don\u2019t forget hydration<\/h2>\n<div id=\"attachment_44624\" style=\"width: 1290px\" class=\"wp-caption alignnone\"><picture class=\"progressive-picture\" style=\"max-width:1280px;\"><img\r\nsrc=\"https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc-23x15.32734375.jpg\" class=\"\" alt=\"\" style=\"width:1280px;-webkit-filter: blur(1px);filter: blur(1px);\"><img class=\"full-image\" decoding=\"async\" aria-describedby=\"caption-attachment-44624\"  data-type=\"image\" data-src=\"https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc.jpg\" alt=\"Above view of thirsty sportswoman drinking water.\" width=\"1280\" height=\"853\" data-srcset=\"https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc.jpg 1280w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc-300x200.jpg 300w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc-633x422.jpg 633w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc-768x512.jpg 768w\" sizes=\"(max-width: 767px) 95vw, 768px\" \/><noscript><img decoding=\"async\" aria-describedby=\"caption-attachment-44624\" src=\"https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc.jpg\" alt=\"Above view of thirsty sportswoman drinking water.\" width=\"1280\" height=\"853\" class=\"alignnone size-full wp-image-44624\" srcset=\"https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc.jpg 1280w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc-300x200.jpg 300w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc-633x422.jpg 633w, https:\/\/www.runningshoesguru.com\/wp-content\/uploads\/2023\/12\/above-view-of-thirsty-sportswoman-drinking-water-2023-11-27-04-59-28-utc-768x512.jpg 768w\" sizes=\"(max-width: 767px) 95vw, 768px\" \/><\/noscript><\/picture><p id=\"caption-attachment-44624\" class=\"wp-caption-text\"><span class='empty-caption'><\/span><\/p><\/div>\n<p>Everyone seems to forget this one. Hydration is key. It helps your circulatory system, making it easier to pump blood and oxygen around your body \u2013 believe it or not, this can have a direct impact on training, health and overall stress levels!! <\/p>\n<h2>4. Ditch the alcohol \u2013 or limit it at least<\/h2>\n<p>Did you know that alcohol\u2019s adverse effects on the body can last for as long as five days? This means it can affect your HRV score for longer than we would prefer, right? Drink in moderation or better yet ditch it altogether if you want to improve your score ASAP.<\/p>\n<h2>5. Consistency is key<\/h2>\n<p>Just like training. You won\u2019t get fit with one run and you won\u2019t lose fitness in one rest day. <\/p>\n<p>Your body will cope better when you\u2019re consistent and that goes for a lot of things: time of day you workout, same wake-up schedule, eating well, drinking the same amount of water day to day \u2013 that goes for weekends too! Not just your Monday-to-Friday life. <\/p>\n<hr \/>\n<p>Do you keep track of your HRV? Have you implemented any habit in order to improve it? Let us know in the comments!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Need some basic tips you can use TODAY to boost that HRV score? Look no further!<\/p>\n","protected":false},"author":100,"featured_media":44620,"comment_status":"open","ping_status":"closed","template":"","meta":{"footnotes":""},"_stcr@_rolfkleinfeld@hotmail.com":null,"review_3_website_name":null,"test_trail":null,"_test_trail":null,"usd":null,"_usd":null,"aud":null,"_aud":null,"cad":null,"_cad":null,"gbp":null,"_gbp":null,"eur":null,"_eur":null,"shoe_brand":null,"_shoe_brand":null,"shoe_name":null,"pros":null,"cons":null,"verdict":null,"weight":null,"heel":null,"toe":null,"heeldrop":null,"reccomended_for":null,"rrp":null,"review":null,"keywords":"HRV,heart rate variability,hrv for runners,improve hrv,hrv score","description":"Need some basic tips you can use TODAY to boost that HRV score? Look no further!","professional_image":null,"_professional_image":null,"usage":null,"_usage":null,"rsg_subtitle":"Need some basic tips you can use TODAY to boost that HRV score? 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