What is your HR when running?

ironmanwannabe

Compared to the few friends I have that own a HRM and run, it seems like my HR is much higher than theirs. I am 45 and the half marathon I ran in Dec, I avg 176 BPM. With a max around 182. I am worried that this is too high to maintain and I should be limiting my HR to a lower level. What are your avg HRs when running (or doing other forms of exercise)?

tenunderfour

Depends on my pace, elevation, etc. I generally run around 135-140 for easy pace runs.... in the 150s for a fast pace or lots of hills.

msue482

I got a little concerned myself when I started using my HRM. I usually average around 183 and towards the end of my run I get around 193. I've seen it get to 200 when I do sprints. I was worried but I have no symptoms with my heart.

cohophysh

I have asked this from a Doctor and they said if you can carry on a conversation, albeight a little difficult, you are probably ok

JoolieW68

Mine is around 162 when I am running at a 9:30 pace.

delipidation

Everybody's heart is different. I'm a cyclist rather than a runner, these days, but the same principles apply. I try to take a "calibration ride" once a year, after I get enough miles under me that my heart rate stabilizes a bit (early in the season it bounces all over the place with next to no exertion). What I'm after, on that long haul up the steepest hill around, is the highest number I see on the heart rate meter. For years now, that number has been about 185. I then measure my resting pulse (truly resting, as in when I wake up in the morning). That's usually in the low 50s.

That gives me the range that I have to work with: no matter how much I relax I'm not going to get below the resting pulse, and no matter how hard I work I'm not going to get above the maximum rate. The difference between the two numbers is what the Karvonen folks refer to as the heart rate reserve, and it's how I structure a workout ride: exertion = (heart rate reserve * X) + resting, where X is the percentage of effort. Moderate effort is around 50% to 60% exertion, weight management is around 60% to 70%, aerobic is around 70% to 80%, anaerobic is around 80% to 90%, and redline is anything over 90%. A strenuous ride will generally get me up into the anaerobic range for a bit, and pushing that line a bit isn't a bad thing, but I prefer to focus on the aerobic range where I can clear the lactic acid more efficiently. Redline isn't forbidden, but I don't ever want to be there for more than a minute or two.

You believe that your max is 182, but you sustained 176 for 13 miles. I'm guessing that your max is actually a bit higher than you think it is, and that you can recalculate your effort levels more effectively once you know it. Try running at a near-sprint up a hill for a few hundred yards and see what the HRM has to say.

wolfchild59

When I first started running, my heart rate would stick around 160-165 at my normal pace get up to around 170-175 when I was really pushing.

Now I'm usually somewhere around 155 when I'm at my normal pace for long distances and then goes up to 160-165 when I push myself to go faster.

dany_m

I'm usually around 155, with the highest being 160-165.

ironmanwannabe

Everybody's heart is different. I'm a cyclist rather than a runner, these days, but the same principles apply. I try to take a "calibration ride" once a year, after I get enough miles under me that my heart rate stabilizes a bit (early in the season it bounces all over the place with next to no exertion). What I'm after, on that long haul up the steepest hill around, is the highest number I see on the heart rate meter. For years now, that number has been about 185. I then measure my resting pulse (truly resting, as in when I wake up in the morning). That's usually in the low 50s.

That gives me the range that I have to work with: no matter how much I relax I'm not going to get below the resting pulse, and no matter how hard I work I'm not going to get above the maximum rate. The difference between the two numbers is what the Karvonen folks refer to as the heart rate reserve, and it's how I structure a workout ride: exertion = (heart rate reserve * X) + resting, where X is the percentage of effort. Moderate effort is around 50% to 60% exertion, weight management is around 60% to 70%, aerobic is around 70% to 80%, anaerobic is around 80% to 90%, and redline is anything over 90%. A strenuous ride will generally get me up into the anaerobic range for a bit, and pushing that line a bit isn't a bad thing, but I prefer to focus on the aerobic range where I can clear the lactic acid more efficiently. Redline isn't forbidden, but I don't ever want to be there for more than a minute or two.

You believe that your max is 182, but you sustained 176 for 13 miles. I'm guessing that your max is actually a bit higher than you think it is, and that you can recalculate your effort levels more effectively once you know it. Try running at a near-sprint up a hill for a few hundred yards and see what the HRM has to say.

Thanks that is the best answer I have received regarding HR zones. I feel a bit better now that I know I am not totally off the charts for my running HR. It is difficult for me to stay within HR zones. I have always had the mentality to go as hard as I can. (I noticed this is not a good strategy for long distance running). For the short stuff, 5k and 10ks it doesnt really matter. In some cases trying to stay in the 60% range means I cannot even run the whole time. I would need to run/walk to achieve that goal. So for my numbers (assuming 185 is my max) for aerobic would be 70%*(185-46)+46= 143 for the low end? and 80%*(185-46)+46= 157?

gmpearson

Compared to the few friends I have that own a HRM and run, it seems like my HR is much higher than theirs. I am 45 and the half marathon I ran in Dec, I avg 176 BPM. With a max around 182. I am worried that this is too high to maintain and I should be limiting my HR to a lower level. What are your avg HRs when running (or doing other forms of exercise)?

I am a runner and I am 42. Typically I average 155 for shorter training runs (4 miles or less) and 165+ plus for longer runs (5+ miles). Generally my last 2 miles are at 172 or so. My max when I am doing intervals is mid-180s, but this is probably not my true max.

HR is an individual thing, ranges are for guidance. I agree with delipidation's post that if you are running a HM and hitting 176, your max is probably a little higher. Granted, we tend to exert more energy and run harder during races. My typical racing HR is an average of 175 or more as well.

Greg

delipidation

It is difficult for me to stay within HR zones. I have always had the mentality to go as hard as I can. (I noticed this is not a good strategy for long distance running). For the short stuff, 5k and 10ks it doesnt really matter. In some cases trying to stay in the 60% range means I cannot even run the whole time. I would need to run/walk to achieve that goal. So for my numbers (assuming 185 is my max) for aerobic would be 70%*(185-46)+46= 143 for the low end? and 80%*(185-46)+46= 157?

The calculations are correct for the Karvonen approach. As others have noted, over time your heart rate will tend to fluctuate less as the heart muscle strengthens, so you might want to recalibrate the maximum and minimum numbers from time to time.

SueInAz

I'm about the same age as the OP and my HR is around the same, too. I've been running now for about a year and my average HR has stayed in the mid-170s while I'm running but my speed has increased over that time. I've seen HRs in the mid-180s during a half marathon by the 12th and 13th miles but I'm not falling over dead and can even carry on a bit of a conversation during it, so my max has got to be a bit more than that. I worried about it for awhile but given that I feel fine, my HR recovers quickly and I don't seem to be suffering, I'm not really worrying about it any longer.

michalebsdad

When calculating your resting heart rate, take it the first thing in the morning as soon as you wake up BEFORE even setting your feet on the ground. Do this for Three days in a row and you should get a clear idea as what your resting heart rate is. Once you have your resting heart rate, then you can use the below information to calculate your target range!

It has long been accepted as an approximation, that your Maximum Heart Rate (MHR) starts out at 220 beats per minute and falls by one beat each year. Therefore, you can calculate your Maximum Heart Rate by deducting your age from 220. So a good estimate of Maximum Heart Rate for a 40 year old is 180 (220-40 (age)) and for a 20 year old is 200 (200-20).

However, the relationship is not perfectly linear and as we age, especially if we maintain a high level of fitness, our Maximum Heart Rate falls by less than one beat each year. A closer approximation is to accept the one year one beat rule until you reach 30. After 30 it is only .5 a beat per year. This may be summarized by the following formula:

Maximum Heart Rate equals:
(Age 30 or below)

220 - age

(Age above 30)

190 - (age-30)/2

For example, at age 50 the Maximum Heart Rate equals: 190-(50-30)/2=180 bpm

Now, you can find your heart rate reserve (if you will). This range is from your RHR all the way to your MHR. Now you can determine what zone you want to train in depending on your focus. Below is the calculations for finding your ranges:


What is your Resting Heart Rate (RHR)

What is your Maximum Heart Rate (MHR)

Heart Rate Reserve (HRR) equals MHR-RHR

Fat Burning Range(bottom)=RHR+hrr*.5

Example

RHR 60
MHR 180
HRR=180-60=120
Fat Burning Range(bottom)=60+(120*50%)=120 bps

Another example:

Resting Heart Rate(RHR): 60
Maximum Heart Rate(MHR): 180
Heart Rate Reserve(HRR): 120

Fat Burning: From 120 to 132 beats per minute
Aerobic: From 132 to 144 beats per minute
Steady State: From 144 to 156 beats per minute
Anaerobic: From 156 to 168 beats per minute
Maximal: From 168 to 180 beats per minute

Sorry this was so long, I hope it helps you!

Regards,
Jay

ironmanwannabe

When calculating your resting heart rate, take it the first thing in the morning as soon as you wake up BEFORE even setting your feet on the ground. Do this for Three days in a row and you should get a clear idea as what your resting heart rate is. Once you have your resting heart rate, then you can use the below information to calculate your target range!

It has long been accepted as an approximation, that your Maximum Heart Rate (MHR) starts out at 220 beats per minute and falls by one beat each year. Therefore, you can calculate your Maximum Heart Rate by deducting your age from 220. So a good estimate of Maximum Heart Rate for a 40 year old is 180 (220-40 (age)) and for a 20 year old is 200 (200-20).

However, the relationship is not perfectly linear and as we age, especially if we maintain a high level of fitness, our Maximum Heart Rate falls by less than one beat each year. A closer approximation is to accept the one year one beat rule until you reach 30. After 30 it is only .5 a beat per year. This may be summarized by the following formula:

Maximum Heart Rate equals:
(Age 30 or below)

220 - age

(Age above 30)

190 - (age-30)/2

For example, at age 50 the Maximum Heart Rate equals: 190-(50-30)/2=180 bpm

Now, you can find your heart rate reserve (if you will). This range is from your RHR all the way to your MHR. Now you can determine what zone you want to train in depending on your focus. Below is the calculations for finding your ranges:


What is your Resting Heart Rate (RHR)

What is your Maximum Heart Rate (MHR)

Heart Rate Reserve (HRR) equals MHR-RHR

Fat Burning Range(bottom)=RHR+hrr*.5

Example

RHR 60
MHR 180
HRR=180-60=120
Fat Burning Range(bottom)=60+(120*50%)=120 bps

Another example:

Resting Heart Rate(RHR): 60
Maximum Heart Rate(MHR): 180
Heart Rate Reserve(HRR): 120

Fat Burning: From 120 to 132 beats per minute
Aerobic: From 132 to 144 beats per minute
Steady State: From 144 to 156 beats per minute
Anaerobic: From 156 to 168 beats per minute
Maximal: From 168 to 180 beats per minute

Sorry this was so long, I hope it helps you!

Regards,
Jay

thanks! it does!

chevy88grl

I'm younger than the OP (I'm 36). When I do a 2 min run, 2 min walk - my heart rate averages around 155. If I run for a longer amount of time - it usually averages around 167.

love4fitnesslove4food_wechange

Depends on my pace, elevation, etc. I generally run around 135-140 for easy pace runs.... in the 150s for a fast pace or lots of hills.

Same here.

sammys1girly

bump

99clmsntgr

That is very high. A friend of mine averages high (in the 150s for easy runs, upward of 175-180 for intervals, etc.) and his doctor worries.

My runs are usually in the 135-140 range for an easy run. My intervals this morning I averaged 151 (peak was around 190, but that was the very start of the first interval).

If you start feeling faint or fluttery (for lack of a better word) go see your doctor. Seriously. Don't **** around with potential heart problems.

Martucha123

I can't run very long, or very well, and mine goest to 175 very fast, and if I jog more then a mile even up to 190.

prettythinlove

I set my HRM to the %, not the number. So most of the time it's between 80-93% of my HR max.

victoria4321

Mine averages 155-160 when I'm running a 9:30 pace

sailorsiren13

My HR goes about the same as the OP and i'm 37 yo female as soon as i'm done running it goes back to normal. I'm not really worried about it.

pstaceyca

Bump

jaysonhijinx

On a steady run on a flat plane, usually around 160 but on an incline can go up to 185+. When playing basketball I've logged a highest HR at 202bpm - but that wouldn't be sustained for more than a few seconds (can take some effort sprinting full speed down the court and then launching a 90kg body into the air).

chuckyp

I'm 41 years old. On a recent 2-mile run at an average pace of 7:20, my average heart rate was 161 with a max of 178.
On a recent 10.5 mile trail run at an average pace of 10:50, my average heart rate was still 161 with a max of 174.
So on the trail run, even though I was running slower, my heart rate was about the same because of the hilly terrain. Both of these are at least partly beyond a conversational pace. I'm running alone so I don't mind sucking wind to run faster. Hahaha...

ooOOooGravy

Im 26. Steady runs i avg about 160, Races particualaly shorter distances ill avg around 180 to 185, and longer races i avg about 170 to 180, and if im speed trainging i run at over 190. my highest is 201

HappilyLifts

When calculating your resting heart rate, take it the first thing in the morning as soon as you wake up BEFORE even setting your feet on the ground. Do this for Three days in a row and you should get a clear idea as what your resting heart rate is. Once you have your resting heart rate, then you can use the below information to calculate your target range!

It has long been accepted as an approximation, that your Maximum Heart Rate (MHR) starts out at 220 beats per minute and falls by one beat each year. Therefore, you can calculate your Maximum Heart Rate by deducting your age from 220. So a good estimate of Maximum Heart Rate for a 40 year old is 180 (220-40 (age)) and for a 20 year old is 200 (200-20).

However, the relationship is not perfectly linear and as we age, especially if we maintain a high level of fitness, our Maximum Heart Rate falls by less than one beat each year. A closer approximation is to accept the one year one beat rule until you reach 30. After 30 it is only .5 a beat per year. This may be summarized by the following formula:

Maximum Heart Rate equals:
(Age 30 or below)

220 - age

(Age above 30)

190 - (age-30)/2

For example, at age 50 the Maximum Heart Rate equals: 190-(50-30)/2=180 bpm

Now, you can find your heart rate reserve (if you will). This range is from your RHR all the way to your MHR. Now you can determine what zone you want to train in depending on your focus. Below is the calculations for finding your ranges:


What is your Resting Heart Rate (RHR)

What is your Maximum Heart Rate (MHR)

Heart Rate Reserve (HRR) equals MHR-RHR

Fat Burning Range(bottom)=RHR+hrr*.5

Example

RHR 60
MHR 180
HRR=180-60=120
Fat Burning Range(bottom)=60+(120*50%)=120 bps

Another example:

Resting Heart Rate(RHR): 60
Maximum Heart Rate(MHR): 180
Heart Rate Reserve(HRR): 120

Fat Burning: From 120 to 132 beats per minute
Aerobic: From 132 to 144 beats per minute
Steady State: From 144 to 156 beats per minute
Anaerobic: From 156 to 168 beats per minute
Maximal: From 168 to 180 beats per minute

Sorry this was so long, I hope it helps you!

Regards,
Jay

Thought I'd try this as my Polar often says I am above 175 and sometimes I hit 186 and could still continue. This is usually jogging on a teadmill or on the cross trainer.

I'm 43 and my resting heart rate is about 63. When I tried the calculations that means when I am working out my HR is always in the maximal. Any chance someone better at math than me could check this?
If that's right, should I be concerned about damaging my heart or anything (I feel ok when I work out, I'm sweating and breathing heavy but I don't feel dreadful. I've been working out 4 or 5 days a week for just over 4 months, before that zilch really.) or does this formula just not work for me?

vipergts223

I am 30 and i range from 152 to 170 during a run

LizKurz

Yeah, according to the forumula presented, my max rate is 188. I get upwards of 185 on runs, and though I'm carrying extra weight now, I've been running for years.

I can still carry on a conversation, as I run no faster than a 6 mph on the treadmill, so I have to say, like everything, forumulas are a good startng place, but they can be bunk too.

scott2178

I've just started running in January but here are my last numbers. I'm 33 yrs old.
5K Hills Workout (10:00 min/mi) : Avg. 161 Max 176
5 Mile Distance Workout (10:09 min/mi) : Avg 160 Max 182

wellbert

120 jog, 120-130 running, maybe 135 sprinting.