Concerned about HR when running.

notfromarizona

Hey y'all, I'm a 5'7 ish lady, roughly 190lbs and 20 years old. Two years ago I lost about 100lbs with this app and got down to the 140lb range through a healthy diet and running.

This year I began having rough daily panic attacks and gained about 60lbs in 3 months. My panic attacks surround a fear of having a heart attack or brain aneurysm. I have had a handful of EKGs and an MRI of my brain, all of which have come back normal.

This last month I've decided to get back into running and weight loss (lost about ten pounds already woo). However, when I run, my heart spikes higher than it did when I was lighter.

When I was in the 140lb range my heart rate would reach about 185 regularly on my 5 mile runs and I felt okay. I've run 5 miles a couple times this past week and felt okay during and afterward, but my HR was at least 197bpm by the end of my run today.

I get chest pain due to my anxiety accompanied by pain down my left arm which I'm getting now. I know it's my anxiety but what are the chances I've screwed my heart up by letting it get that high during my run today?

It might be worth mentioning my heart rate has felt pretty light and hard to find this past week when I check it on my neck. Am I just not used to the feeling of exercise anymore?

I'm probably being stupid because I'm young and not dizzy or anything but I'm really freaked out by this. Thanks in advance for any opinions/experiences with high heart rates during exercise.

queenliz99

Do you take anything for anxiety?

Rocknut53

You should discuss this with your doctor.

kschwab0203

I have no experience with high heart rates and exercise, but I do have plenty of experience with anxiety and panic attacks. Specifically, the fear of having a heart attack.

My anxiety was at it's worst when I was about 20. I used to make my family take me to the ER at least 1 or 2 times per month because I thought I was having a heart attack. I even went to cardiologist and made him out me on a 24 hr. heart monitor. There was nothing wrong.

Now at 35 I still have my moments, but I've spent many many years learning how to "talk my self down from the ledge" so to speak. I think that if you have already been seen by a doctor and he's cleared you of any kind of issues and advised you that exercise is ok then I would not pay too much attention to the numbers. Not saying disregard them entirely, but be aware that for people like you and me these numbers can trigger major anxiety and panic attacks. Especially because we tend to over analyze and "what if" situations to death.

I mean, if you did not monitor your heart rate while you exercised would you be losing anything?

notfromarizona

My doctor always says it's anxiety related when I get chest pain, I've been so many times this past year. I think she's sick of giving me EKGs lol. I don't take anything for the anxiety because benzos are habit forming and all antidepressants I've ever taken have led to drastic rapid weight gain and therefore, worse depression haha.

NorthCascades

notfromarizona wrote: »

This last month I've decided to get back into running and weight loss (lost about ten pounds already woo). However, when I run, my heart spikes higher than it did when I was lighter.

When I was in the 140lb range my heart rate would reach about 185 regularly on my 5 mile runs and I felt okay. I've run 5 miles a couple times this past week and felt okay during and afterward, but my HR was at least 197bpm by the end of my run today.

That's completely normal. Your heart is beating faster because you're doing more work (moving more weight). I'm guessing you're also not in as good shape now as when you were lighter (and probably running more often) which is another reason your HR will be elevated. This happens to everybody.

notfromarizona wrote: »

I get chest pain due to my anxiety accompanied by pain down my left arm which I'm getting now. I know it's my anxiety but what are the chances I've screwed my heart up by letting it get that high during my run today?

You'll get much better information from a doctor who's treating you and doing diagnostic tests. But most people will get tunnel vision and feel light headed and have to stop, before they'll fall over and die. It's like a built-in safety mechanism.

momasox

I am heavy and my heart rate would spike about to what yours does. At first it made me freak out and I became obsessed with my HRM. I no longer run with one because I became so obsessed with it that it interfered with my running and enjoying my runs. I also suffer from anxiety but if I keep running at least 3x a week it is much better. But I have to run myself pretty hard for it to work.

ThatUserNameIsAllReadyTaken

If I check my heart rate during exercise or if I feel my heart rate rise for any reason it triggers a day long panic. The only thing you can do is address the panic. I know people suggest medication, but that is only a band-aid with panic swirling underneath. You must gain control of your panic. No it isn't easy, yes it takes work and effort. But if you can lose over 100 pounds then you can do this too.

Cherimoose

notfromarizona wrote: »

I get chest pain due to my anxiety accompanied by pain down my left arm which I'm getting now. I know it's my anxiety but what are the chances I've screwed my heart up by letting it get that high during my run today?

For a normal heart, the chances are low.

Chest pain + pain down the left arm can be a sign of a heart problem and should be discussed with your doctor.

dewd2

Slow down! While the high heart rate is not dangerous, your long term running improvement is comprised when you run too hard all the time. The risk of injury goes up and your level of fitness does not increase as much as it would if you took it easy.

FWIW, I have pushed my heart rate right up to it max several times this year and will not hesitate to do it again. At age 47 I have hit 185 BPM a couple times at the end of races. When I was younger I would hit the mid 190s without a problem.

FatMoojor

slow down and then when you are running slower, slow down some more. In fact you might want to look at doing LHR training, which is low heart rate training.

You do need a proper HR monitor to wear while you exercise. So you can train your HR the whole time.

The following site has some good information about it.

https://philmaffetone.com/180-formula/

For you, you probably don't want your HR to go over 150 at any point during exercise. So keep on slowing down until you remain under that the whole time.

Also, as others have said, get checked out by a doctor about the pains in your arm, that isn't normal.

Julia15331

Lots is people run with a higher heart rate. If you have run with a heart rate of 185 in the past, then you are probably one of those people who sustains a higher heart rate while running. To have your heart go over 190 while running when you are getting back to it is not abnormal, but I would definitely slow down. As a physician I can tell you that you did not do any harm by getting your heart rate up that high. Given your age and the normal EKGs it would be HIGHLY unlikely that there is a problem with your heart. However, the anxiety can take on a life of it's own and as you answer one health related anxiety issue (for example thinking there is something wrong with your heart) another will pop up until you deal with the anxiety. I strongly suggest you see your primary care physician and talk about the anxiety their are lots of options for treatment.

lorrpb

It's unlikely you screwed up your heart today but it would be a good idea to slow down and perhaps take shorter runs. Focus on the FACT that all tests came back NORMAL! That's terrific!!

ajwcyclist2016

Just out of curiosity do you know your heart rate zones for training in. Also what about resting heart rate when you wake.

twinmom_112002

I started running by heart rate this year. The goal is to stay under 140. When the HR hits 140 you slow down more or walk until you get under 140. I started off walking more than running and my times went up by about 5 min/mile BUT after about 30 weeks I can run almost the entire time and I am back to close to normal paces.

Under 140 is the aerobic zone for the heart.

NorthCascades

FYI, @twinmom_112002, 140 is (the top, or maybe the bottom of) the aerobic zone for your heart. But maybe not for anyone else's. Heart rate response to exercise is very personal and changes a lot from one person to the next.

lporter229

twinmom_112002 wrote: »

Under 140 is the aerobic zone for the heart.

This is not true for all people. Your aerobic zone is going to be dependent on your max heart rate, which, among other things, is a factor of your age. At 20 years old, it is likely that OP can sustain a much higher heart rate without going anaerobic.

OP, if you are interested in training based on heart rate, there are lots of different resources out there, but that wasn't really your question. I will just second what others have already said. Heart rate is a very individual thing and at 20 years old, there is nothing alarming about the numbers you posted. However, if you are interested in improving your cardiovascular fitness, your best bet is to slow down to a conversational pace when you run.

Tacklewasher

FatMoojor wrote: »

slow down and then when you are running slower, slow down some more. In fact you might want to look at doing LHR training, which is low heart rate training.

You do need a proper HR monitor to wear while you exercise. So you can train your HR the whole time.

The following site has some good information about it.

https://philmaffetone.com/180-formula/

For you, you probably don't want your HR to go over 150 at any point during exercise. So keep on slowing down until you remain under that the whole time.

Also, as others have said, get checked out by a doctor about the pains in your arm, that isn't normal.

So, at age 51, I shouldn't let my heart rate go over 130????

That seems nuts to me.

ninerbuff

You're heavier than before. Your hear trate is going to be higher if you're trying to do the same workout when you were lighter.
Also anxiety will raise heart rate. Are being seen for this or taking medication?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

NorthCascades

Tacklewasher wrote: »

FatMoojor wrote: »

slow down and then when you are running slower, slow down some more. In fact you might want to look at doing LHR training, which is low heart rate training.

You do need a proper HR monitor to wear while you exercise. So you can train your HR the whole time.

The following site has some good information about it.

https://philmaffetone.com/180-formula/

For you, you probably don't want your HR to go over 150 at any point during exercise. So keep on slowing down until you remain under that the whole time.

Also, as others have said, get checked out by a doctor about the pains in your arm, that isn't normal.

So, at age 51, I shouldn't let my heart rate go over 130????

That seems nuts to me.

Not quite. Under this type of system, your heart rate can go over 130, but your goal is to keep it below. Most (not all) of the time you spend exercising your heart should be < 130. If it goes over, you slow down a little until it comes back down.

I don't do the Maffetone thing personally, but I do try to keep my HR in Zone 2 for about 80 % of my training sessions. While I'm cycling, I don't actually look at my HRM, just keep a moderate level of effort, but after I finish, I use the time-in-zone charts to see how well I did. Here's an example:

Tacklewasher

Yeah, no. My goal is to try to keep it under zone 5. No apparent issue being in 3 or 4 and I target mid range of zone 4 while on the treadmill for short duration (25 mins) and mid zone 3 for longer (50 mins).

dewd2

Heart rate zones are only really useful if you use them for training (and you know your max, resting, and most importantly, your Lactate threshold). If you are just running for fitness, fun, or to burn a few calories, there's really no point of even measuring. Just run and talk or sing. If you can talk or sing, you are doing it right.

WickedPineapple

If it's freaking you out and there's nothing actually wrong with you (per your doctor), why don't you stop checking your heart rate? Also, benzos have the potential to be addicting, but that doesn't mean they will be for you unless you have some addiction history not mentioned here. I currently have a prescription for a benzo and a beta blocker for panic attacks (the beta blocker is for the physical symptoms like racing heart and shaking). I rarely ever use them these days, but it's nice to have just in case.

As for HRs, when I've actually watched my HR, I've gotten into the 190-205 range during high intensity intervals (i.e., sprinting). Although I got a little woozy over 200 and try to avoid doing that. I used to easily maintain in the mid 180s during my runs (or on the elliptical) when I first started. I agree with others to go by how you feel and your breathing.

GottaBurnEmAll

dewd2 wrote: »

Heart rate zones are only really useful if you use them for training (and you know your max, resting, and most importantly, your Lactate threshold). If you are just running for fitness, fun, or to burn a few calories, there's really no point of even measuring. Just run and talk or sing. If you can talk or sing, you are doing it right.

Thank you. I have a high resting heart rate to begin with (it's a lot lower than it used to be since I started exercising two years ago) and mine just goes up there when I run conversational pace (around 145). I'm 54. I was starting to get a little worried reading the earlier posts in this thread.

ThatUserNameIsAllReadyTaken

WickedPineapple wrote: »

If it's freaking you out and there's nothing actually wrong with you (per your doctor), why don't you stop checking your heart rate? Also, benzos have the potential to be addicting, but that doesn't mean they will be for you unless you have some addiction history not mentioned here. I currently have a prescription for a benzo and a beta blocker for panic attacks (the beta blocker is for the physical symptoms like racing heart and shaking). I rarely ever use them these days, but it's nice to have just in case.

As for HRs, when I've actually watched my HR, I've gotten into the 190-205 range during high intensity intervals (i.e., sprinting). Although I got a little woozy over 200 and try to avoid doing that. I used to easily maintain in the mid 180s during my runs (or on the elliptical) when I first started. I agree with others to go by how you feel and your breathing.

THIS. Completely. At least until you can conquer your anxiety about it. It is a very viscous cycle. Anxious about heart rate so heart rate goes up, which causes more anxiety, which keeps the heart rate up.

alyangel123

Anxiety here too, on my off days where it's worse I spike to 200 on runs too, i had to turn off the hrm because I would panic that my heart was going faster than usual because I was panicking...fun cycle lol...also get the same symptoms you describe and knew someone else who also did and went through a lot of tests and they kept saying panic attacks and since its now been several years and still no heart issues, i recon it was. Went to the er once because I jumped to 160 whilst sitting down during an attack and was still fine they sent me home as soon as I calmed down. All examples of how panic attacks can feel like there's something wrong when there isnt, that doesn't mean to say you shouldn't follow your gut though, just letting you know your not alone in this fear.

ThatUserNameIsAllReadyTaken

This thread has been good for me. I don't feel like such a crazy person seeing others who have the exact same thing as I have. I was always a tad embarrassed about my heart rate triggering panic attacks. Maybe it will help someone else feel a little better about it too.

rks581

I can get up to 185-188 when I run. Thanks for clarifying that that's normal, it's a bit above my max zone. The way I thought about it went like this: if my heart rate can go as high as a younger person's can, then it's probably okay.

dewd2

rks581 wrote: »

I can get up to 185-188 when I run. Thanks for clarifying that that's normal, it's a bit above my max zone. The way I thought about it went like this: if my heart rate can go as high as a younger person's can, then it's probably okay.

Then you have to adjust your zones to match the percentage of you actual max. Again, important only if you are using an HRM for training otherwise just ignore it.

BTW - I don't want to make it seem like using an HRM is the only way to train properly. It is not and many will argue that it isn't even the best way. I use it 'sometimes' along with other methods.

FatMoojor

Tacklewasher wrote: »

FatMoojor wrote: »

slow down and then when you are running slower, slow down some more. In fact you might want to look at doing LHR training, which is low heart rate training.

You do need a proper HR monitor to wear while you exercise. So you can train your HR the whole time.

The following site has some good information about it.

https://philmaffetone.com/180-formula/

For you, you probably don't want your HR to go over 150 at any point during exercise. So keep on slowing down until you remain under that the whole time.

Also, as others have said, get checked out by a doctor about the pains in your arm, that isn't normal.

So, at age 51, I shouldn't let my heart rate go over 130????

That seems nuts to me.

Low heart rate training is just another form of training and for some people it works and others just wont get on with it. But if someone is having panic attacks because of worrying about how high their heart rate is getting then it may well be a good idea for them to look in to.

For me, I'm in to ultra distance running. Therefore I want to be able to run for as long as possible as efficiently as possible. That means keeping within my aerobic training zones. If I was just running 5ks/10ks I wouldn't really be bothered.
You go out and blast through it as fast as possible using what your body has stored for energy, but you can't keep that pace going for 50+ miles. Which is where LHR training has helped me.

Misssynth

You mentioned you're not taking anything Anxiety because they're addictive, do you not use beta blockers to tackle Anxiety wherever you are? Unlike stuff like xanax and valium (which we don't use in the UK anywhere near as much as they are over in the states) they're not addictive. They're used mainly to help with high blood pressure but are very effective with tackling the physical symptoms of anxiety, including lowering your heart rate. May be worth doing a bit of research on these, I took them for a while and they really helped with my Anxiety (and I could see the difference in HR when taking them too while excersizing which for me was a reason to stop because I couldnt push my zone into the cardio zone very easily)