Target heart rate and running

So based on heart rate zones I *should* be exercising between 128-165ish. When I walk (even quickly) my HR is in the low 120s. If I run/jog for even 30 seconds my hr is in the 170s. Any suggestions on how to better keep my HR in the appropriate range? I am not completely sold on the HR ranges, but I am not fit enough to really want to push it and be at 90% for long amounts of time or for repeated short amounts of time every workout.

Only thing I can think of is jog slower, but I would also like to improve my 5k time and if I jog any slower than I already do it'll be about the same speed as my walking,

Your heartrate will gradually slow down as you get fitter.

I am like you, my heartrate tends to go through the roof actually if I am in a race, it went up to 204 bpm three months back during a 5k - hell it is not supposed to go above 170 for my age-group - when I saw it, it was nearly enough to drive me to drink!!! FWIW as soon as the "go" signal was given in that particular race, 30 seconds later I glanced at my watch to see I was already at 170bpm and there it stayed the whole damned time :frown:

Stress will push it up higher than normal, so during races it is quite likely it will be above what you get during training.

Basically though, it really is as you get fitter, it will reduce and the only way to get fitter is to push yourself that little bit more each time, therefore slowing down to try and keep your HR down is not beneficial to the bigger picture.

Also, if you haven't been running for long I would recommend ignoring the heart rate and just run by feel - its easy if it feels easy. After a couple of months you will probably have built enough heart fitness that running by zones will be more useful.

try run/walking. when your HR gets too high walk until it comes down and then start up again. it will almost seem like interval training...

High intensity interval training will improve your conditioning and you will be able to accomplish more intense exercise before hitting your max HR. You may want to try running at a slower pace while your fitness level improves. There's no law that says your work interval can't be a quicker walk for the time being.

Also, make sure you are well hydrated. Your pulse naturally increases when the body is dehyrated (even slightly) because your blood volume decreases.

Le_Joy is asking about running, so I'm confused why advice is being offered on jumping jacks and throwing punches. :-)
And since Le_Joy expressed an interest in working towards a 5K, I would have to disagree with another member that heart rate monitors are not important. They are VERY important, in my opinion. If you do not have one, at least take your pulse during your exercise over a 10 second period and multiply the pulses by 6 to get your BPM. The zone you find you are running in will protect you from under-working and/or overworking the body.

Di3012 had it the closest so far, in my opinion--your heart rate will come down once you get into the pattern of running/jogging/walking. If you are hitting 170 after 30secs of running, it sounds like you might still be getting into things. But the more frequently you keep at a certain workout intensity, the sooner you'll find that the same intensity produces a lower BPM, for sure.

For the beginner runner, walking for about 5 minutes and then breaking into a one minute jog (then slow down and repeat) might be a comfortable way for you to begin conditioning your body for running. As you do this every other day, you'll find that you don't get winded during your one minute jog, and you'll likely want to push for two minutes, and so on. If you keep at it, you'll find you only end up walking to "warm up" and to "cool down".

I know quite a few folks who started out this way and were quite surprised at how soon they did away with walking altogether.

Good luck, Le_Joy!

If you're walking on a treadmill, walk at an incline. I usually hit around 165-ish when I'm walking at 4-4.5 mph at a 5.0 incline. I hope this helps!

Le_Joy is asking about running, so I'm confused why advice is being offered on jumping jacks and throwing punches. :-)
And since Le_Joy expressed an interest in working towards a 5K, I would have to disagree with another member that heart rate monitors are not important. They are VERY important, in my opinion. If you do not have one, at least take your pulse during your exercise over a 10 second period and multiply the pulses by 6 to get your BPM. The zone you find you are running in will protect you from under-working and/or overworking the body.

Di3012 had it the closest so far, in my opinion--your heart rate will come down once you get into the pattern of running/jogging/walking. If you are hitting 170 after 30secs of running, it sounds like you might still be getting into things. But the more frequently you keep at a certain workout intensity, the sooner you'll find that the same intensity produces a lower BPM, for sure.

For the beginner runner, walking for about 5 minutes and then breaking into a one minute jog (then slow down and repeat) might be a comfortable way for you to begin conditioning your body for running. As you do this every other day, you'll find that you don't get winded during your one minute jog, and you'll likely want to push for two minutes, and so on. If you keep at it, you'll find you only end up walking to "warm up" and to "cool down".

I know quite a few folks who started out this way and were quite surprised at how soon they did away with walking altogether.

Good luck, Le_Joy!

The equations programmed into HRMs to estimate HRmax based on age have a standard error of estimate of about 10-12 bpm. That means that a max HR that is 36 bpm above the estimated number can still be considered "normal".

Since heart rate "zones" are based on percentages of HRmax, if HRmax is off by a significant amount, then the HRM "zone" numbers are not worth *kitten*. They will hinder the person's workout -- as in the case of the OP -- by making them feel like they need to slow down the workout to an unreasonable level.

Unless they accurately reflect one's actual intensity level, heart rate numbers --whether from an HRM or counted by hand -- are worse than useless. Too many people purchase HRMs, put them on, and then immediately start changing their workouts based on the numbers, often not understanding that those numbers might not be accurate for them.

The OP is the perfect example. She obviously has a true HR max that is higher than the age-predicted number programmed into her HRM. So it means the "zones" are not correct for her. The HRM number says she is "overworking", but, in fact, based on her reported exertion level, she is not pushing herself at all.

That is why perceived exertion is so important. You must always match the number you see on your HRM with your perceived sense of effort. If they are way off, then you have to do some work to find out your true HRmax (or close to it) and reprogram the HRM.

Again, without the appropriate physiological context, heart rate numbers are not very useful. Using an HRM as an effective tool is a learning experience and does not happen right out of the box.