![]() ![]() So if you have heart disease or any other cardiovascular issues, it’s essential to check with your doctor to make sure you’re cleared for running. If you don’t dial back the intensity, you may develop heart palpitations, irregular heart rate, shortness of breath, or chest pain.Īnyone can experience issues if their heart rate gets too high when running, but runners with heart conditions face the greatest risk. A very high heart rate can indicate a problem with the heart or a blockage in the cardiovascular system, which may lead to a heart attack, stroke, or other serious complications. The closer you get to your max heart rate, the harder your heart (and the rest of your body) have to work to keep up with the demands of your workout. Elevated HR in HTN further elevates the risk of adverse outcomes. A person can calculate their maximum heart rate by subtracting their age in years from 220. Maximal stroke volume and cardiac output increase, contributing to a lower resting heart rate and longer diastolic filling time. This association has implications in hypertension (HTN) prognosis and management. For most people, a target resting heart rate should be between 60100 beats per minute (bpm). ![]() RELATED: These Are the Six Best Ways to Recover After a Runīut there are more severe consequences to letting your heart rate get too high while running. Heart rate (HR) is strongly associated with both peripheral and central blood pressures. Going hard on easy runs can hinder your recovery, whereas running at a too-low intensity won’t force your body to adapt. There are downsides to having your heart rate fall outside your target range during a run.įor starters, the improvements you’re after won’t happen as quickly as they might if you had trained in the correct heart rate zone, Buckingham explains. So again, if you’re 40, aim to keep your heart rate between 90 and 126 bpm during a moderate-intensity run.įor speed work (like a tempo run), you can go up to 85 percent of your max heart rate, provided you don’t have any pre-existing cardiovascular conditions, says Marnie Kunz, a certified running coach through USA Track and Field and Road Runners Club of America and founder of .Īnd generally, you don’t want to exercise between 90 and 100 percent of your max heart rate for very long, so stick to short bursts, Kunz says. This is a range based on a percentage of your max heart rate.įor a moderate-intensity run, the American Heart Association (AHA) recommends staying within 50-70 percent of your maximum heart rate. Instead, it may be more helpful to think about your target heart rate during running. “What’s ‘normal’ for one runner may be very high or very low for another,” says Buckingham. It’s tough to pinpoint a normal heart rate when running, since heart rate varies from one runner to the next. ![]()
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