Understanding Heart Rate in Running

Running is not just about improving physical fitness; it’s also a journey of learning to understand and connect with your body more clearly.

In STEEL’s training programs, many runners frequently ask questions about heart rate during running. What is an ideal heart rate? How can beginners manage a racing heart? What are the best methods to maintain a stable heart rate?

This article will answer all your questions, backed by real-world experiences from seasoned coaches!

Why is Heart Rate Important in Running?

Heart rate serves as a "scientific gauge" that provides a comprehensive reflection of your body's state and workout intensity at any given moment.

For runners, heart rate helps accurately measure running intensity, especially for those following tempo runs (maintaining a higher-than-usual speed and steady intensity).

Running without monitoring your heart rate can lead to quick exhaustion and an increased likelihood of giving up.

In recent years, there have been numerous cases of sudden cardiac incidents related to physical activity.

For instance:

• During the Half Marathon held on April 14 in Hanoi, a male runner born in 1990 suddenly collapsed 100 meters from the finish line due to cardiac arrest. Despite emergency care, the runner did not survive.
• Previously, on February 25, a Kenyan athlete passed away after completing a mountain race.
• In 2007, the running community in the U.S. was shocked when professional runner Ryan Shay died during a race. The autopsy revealed cardiac arrhythmia caused by hypertrophic cardiomyopathy with abnormal muscle fibers.

Monitoring heart rate is essential for effective training and competition, reducing the risk of exhaustion and serious incidents.

With today’s smartwatches, runners can easily monitor heart rate and calculate the appropriate heart rate zones during runs. These zones correspond to different intensity levels, including light, moderate, heavy, and very heavy efforts. Training plans often use these zones to assess workout intensity, enabling runners to train more efficiently and progress faster.

What is the Average Heart Rate While Running?

Average heart rate while running varies among individuals and depends on factors such as:

• Age: Younger individuals typically have higher heart rates than older individuals.
• Fitness Level: Regular runners or athletes tend to have lower resting heart rates compared to non-exercisers, as their bodies adapt to efficiently meet energy and oxygen demands.
• Environmental Temperature: Higher temperatures and humidity increase heart rate as the body works harder to cool down and maintain a stable temperature.
• Medications: Certain drugs, such as antidepressants, cocaine-containing substances, or anticholinergics, can affect heart rate.
• Stress: Emotional stress can cause fluctuations in heart rate, either increasing or decreasing it, depending on individual physiology and responses.

Heart Rate Recommendations for Runners

According to the American Heart Association (AHA), beginners should maintain their heart rate at 50-75% of their maximum heart rate (HR max). This range is safe and suitable for easing into running and adapting to workout intensity.

Heart rate also varies by age group:

• Younger runners typically have higher optimal heart rates compared to older individuals.
• Older runners often have lower optimal heart rates due to reduced physical strength and intensity.

However, age-based heart rate ranges are general guidelines and not absolute rules. Each individual has unique intensity levels and capabilities. Consulting fitness experts can help you identify the best intensity and training frequency for your body.

At STEEL, our coaching team prioritizes analyzing each runner’s health metrics to recommend appropriate heart rate zones and running intensities tailored to individual needs.

How to Calculate Your Ideal Heart Rate for Running

To determine your ideal running heart rate, start by calculating your maximum heart rate (HR max). Use this simple formula: HR max = 220 - Your Age.

For example, if you’re 30 years old, your maximum heart rate would be 220 - 30 = 190 bpm.

However, note that this is only an estimate, and HR max can vary by 15-20 beats per minute depending on individual factors.

Using your HR max, you can identify heart rate zones for effective training. These zones correspond to different workout intensities:

The "HR max formula" is not the most accurate method for determining maximum heart rate, but it has been widely used for its simplicity and longstanding popularity. However, there are other methods to calculate HR max with greater precision.

Hill Running Method

Find a sufficiently long hill and follow these steps:

1. Run uphill for 2 minutes at a high effort level, then jog back down.
2. On the second uphill run, increase your speed and effort beyond the first attempt, then jog back down and rest for 30-60 seconds.
3. On the final uphill run, exert maximum effort for 1 minute.

Record your highest heart rate during this process as your HR max. This method is commonly used in professional labs.

Using Heart Rate Measurement Devices

Another way to determine HR max is through heart rate monitoring devices such as smartwatches, chest straps, or heart rate sensors.

For precise HR max calculations, STEEL recommends consulting a medical professional or fitness coach. They can help you identify the most suitable and reliable method based on your personal condition and training goals.

Hướng dẫn tập luyện nhịp tim khi chạy bộ

Training based on maximum heart rate is a method for guiding an individual's workout intensity. Training zones are determined based on each person's HR max. Below are five different training zones based on your maximum heart rate. Once you've determined your HR max, you can divide heart rate zones for training purposes using the Firstbeat calculation formula.

Zone 1 (Warm-Up Zone): 50-60% of HR max

• Intensity: Light, relaxed, steady breathing.
• Purpose: Improves heart's pumping ability and oxygen absorption by muscles.
• Example Activity: Brisk walking.

Zone 2 (Light Running Zone): 60-70% of HR max

• Intensity: Comfortable pace, slightly faster breathing but still able to talk easily.
• Purpose: Enhances cardiovascular fitness and aids recovery.

Zone 3 (Moderate/Tempo Zone): 70-80% of HR max

• Intensity: Moderate effort, slightly challenging to talk, and faster breathing. Lactic acid begins to build up, causing muscle fatigue.
• Purpose: Improves endurance and aerobic capacity.

Zone 4 (Threshold Zone): 80-90% of HR max

• Intensity: High effort, rapid breathing, difficult to sustain for long.
• Purpose: Helps eliminate lactic acid buildup and improves lactate threshold. Commonly used for interval training.

Zone 5 (Maximum Zone, VO2 Max): 90-100% of HR max

• Intensity: Very high intensity, challenging to maintain.
• Purpose: Used for short bursts of speed or high-intensity intervals, lasting seconds to a minute. Ideal for advanced runners aiming to improve performance.

However, if you are an experienced athlete aiming to improve your performance, you can incorporate some Zone 5 training sessions into your workout program.

A Message from the STEEL Coaching Team

Understanding and managing your heart rate while running is essential, even for experienced runners. If you’re a beginner, don’t worry if your heart rate is high during the first few months of training—it will stabilize over time with consistent and well-planned workouts.

At STEEL, we emphasize gradual, tailored progress in all our training programs. Every runner’s journey is unique, and we meticulously craft plans that suit individual needs, ensuring long-term success and safety.

Stay patient and persistent. Running is a sport that rewards endurance and discipline. With STEEL by your side, every heartbeat takes you closer to your goals.

• Gradually increase the intensity of your workouts to match your physical condition and fitness level. This allows your body to adapt to high-intensity training methods like running.

• Take time to rest after eating or before exercising to allow your heart rate to return to a normal level. This helps maintain stable heart function during workouts.

• Maintain a steady training pace and manage your exertion levels. You can then gradually increase your speed while keeping your heart rate within a reasonable range to avoid cardiovascular issues.