Everything You Need To Know About Running And Heart Rate
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- Опубліковано 6 чер 2024
- Do you pay attention to your heart rate whilst running? And do you know how it affects your running? Well in this video we take a deep dive into heart rate and why it is important for runners.
↓↓ Do you pay attention to your heart rate whilst running? Got any other questions for us? Let us know in the comments! ↓↓
What’s in this video?
00:00:00 - Heart Rate and Running
00:00:54 - The Sympathetic and Parasympathetic Branches
00:01:55 - Recovery after a stressful weekend
00:02:52 - Measuring Resting Heart Rate
00:03:49 - The Effects of Running on Resting Heart Rate
00:04:44 - Importance of Heart Rate during Running
00:05:39 - Determining your Max Heart Rate
00:06:38 - Heart Rate Zones and Exercise Intensity
00:07:33 - Heart Rate Zones in Running
00:08:37 - Stress Test and Max Heart Rate
MUSIC licensed by Artlist and Epidemic Sound
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I've never heard anything more relatable on this channel than Mo saying his HRV tanked because he had to interact with people.
According to my Forerunner 245 my average resting heartrate 41bpm. It's 44bpm as I type this. I'm 72 years-old tomorrow!
Please all do the stress test. I would love to see the max heart rates across all of you.
During my pre-employment physical, the tech placed the pulse oximeter on my finger. She thought it was defective because it read 39 BPM. So, she replaced it with another oximeter. It read the same thing. I told her it was correct. She freaked out and called for the doctor. The doctor told me that if I was in the ICU, they would have called for the crash cart. LOL
Wow that's scary!!
@@runningchannel right?
I always freak out the nurses when they measure my heart rate. It’s consistently been under 40 since I took up running 5 years ago. I don’t know what it was before that as I never had a smart watch or noticed when I went for a checkup, but at the moment mine is at 34. My doctor knows I’m a runner and always tells me not to worry but her staff turns over enough that it’s fun to see each new nurse’s reaction.
I started running and going to the gym last year. Some 5-6 months later, having tracked pretty much 24/7 with my Garmin, I got startled when it started alarming me both at night sleeping and during the day while sat down, and my HR dropped below 50. Now, it's often around 50 (48-53) but I found the setting to set the alarm at 45 bpm instead. I'll be 50 years old in March.
I’ve had that. A few years back I had some physical checks and the nurse practitioner ran my ECG, paused and said “Do you exercise regularly?”. Yep, I run a few times a week. “Good work, it shows”.
Then a couple of years ago I tripped on a kerb and ended up in A&E with a number of bruises and scrapes. They checked me over and as part of it checked “Erm, your heart rate is very slow?”. I explained I’m a runner and they visibly relaxed 😂
Although I’m a cyclist / hiker / kayaker and not at all a runner, I found this to be an excellent and insightful presentation, especially as regards the HR *reserve* - a crucial yet frequently neglected concept. 👍🏻
I recently had COVID and my watch stats were wildly different. HRV dropped like a rock, resting heart rate was through the roof. When I started feeling better, I knew it wasn't just me hoping I was feeling better because my analytics backed up what I was feeling as my HRV and resting HR started trending back to normal.
my RHR was 120 when I had COVID. I literally couldn't sleep because my heart was pounding
That's interesting! Great that you can learn that much from your watch!
Clearly explained and very useful..thank you!🙂
Absolutely amazing content, very detailed and straightforward, thank you guys!
Really glad you enjoyed it Lucas! 😁
Definitely keen to see the stress test. There is a difference between maximum functional heart rate and what your chest strap may pick up when you start experiencing ectopic heart beats as you push past your functional maximum.
Great video. Simple explanations of everything heart related. Thanks!
Glad you liked it!
42 year old, 4 wk average balanced 107. Good sleep- 8hr average, good hydration, good diet. RHR 42bpm. Max HR 182bpm. Mixed running, weekly average 25miles
All very fun metrics to look at! I’m still in the process of learning more about HRV since I saw it at 5 after my last 50 miler.
Currently unbalanced at low 40s. I’m balanced at a little over 50 and 7d avg usually 55-57. Suprised to see 80-90 😆
My resting heart rate is typically 48-52 range. Had a cold the last few days, it clocked up to 56 each day. Feeling lots better today and it's back down to 52...
I had open heart surgery in October and it is only now that my heart is starting to settle back into a normal rate and HRV. Mine today is 49 Balanced and has been in the balanced range for a few weeks now, my resting HR is typically 60-70 and mid 50s during sleep. I expect my heart rate to improve now I am returning to running again and I can definitely feel the benefit of my new heart valve.
congrats on the successful surgery!
Very good information 👌
Been training using suggested runs on my Garmin, my HRV is balanced at 38ms, and resting HR in the mid to high 40s. RHR has been dropping since using the Garmin coach. My max HR is currently 181 - I'm using the coach to train in the HR zones, not pace based. Feels good, I'm nearly 60 and don't have any issues.
Glad to hear that you have these metrics. I am also almost 60 and mine is similar. I just finished a Garmin Coaching for 10k.
I'd love to see a stress test completed also, I'd love to hear more about 80/20 running and how to effectively retrain your brain (I always run at the same pace no matter what I do, I'd like to change that)
I’d love to see some of you do the stress test!
When is the stress test video coming? Looking forward to it!
Inspiration to get a new watch as I don’t have HRV 😢 also please do a stress test so we can try and repeat. Would really like to calculate my HR zones more effectively
I was down with Flu during the first week of January and I had to remove my Garmin multiple times, as it kept on reporting unusual heart rate (>110 bpm), even when I was asleep. Two weeks before that, I had run a half marathon and my RHR was around 61 consistently, and during the illness, it was over 80 for a few days.
HRV is balanced at 100ms and my baseline over 7 days is 98-115ms.
RHR average is 41 BPM over the past 7 days.
I did a lactate test a while ago and turns out my HR zones are way higher than my watch or any calculation method gave me. I can finally run at my zone 2 😅 my dad, a seasoned runner himself, was more shocked by my high HR zones and HR variability than I was.
Where would one go for this type of test?
I’m 58 and have had a RHR at or below 45bpm all of my life. I’m currently fairly fit and my RHR is 36pbm with a max in a recent 10km race of 183bpm. My running buddy is 52 with a RHR of 60bpm a max of 176bpm but a much quicker runner than me. There’s some correlation with genetics I think.
I like this video because heart rate values and the like apply to almost everyone equally whether they're a highly trained fit athlete, or someone who is unfit or overweight(obese even) who is just starting running. Measuring your performance in terms of your improved heart rate scores is in some ways more confidence building for an unfit person (like me) than comparing your running times to those obtained by highly trained athletes.
19, male. Been running consistenly for half a year now. RHR been as low as 34, and during the day it always dips in the 35-38 range.
It would be interesting to hear about different training zone systems.
I recently did a physiology test for lactate thresholds, max HR, VO2 max, etc. and was advised of my training zones - six of them! I'm still unsure how to map them onto the five zones that my Garmin watch uses.
I suggest doing lactate threshold test. (This is not as hard as VOmax-testing). You would get two thresholds out of it, aerobic threshold and anaerobic threshold. I mean that these are the two most important things to understand regarding heart rate and aerobic training.
I did one last year at the university here. There are probably different methods used, but this was running 5 minutes at different speeds, very slow to faster, with a minute rest in between, and a drop of blood from the finger to measure lactate. I did warmup + 5 x 5minutes. On the last one my lactate level in the blood showed that I had passed anaerobic threshold. My take away was that my aerobic threshold is at about 160BPM, and my anaerobic threshold is about 180 to 185 BPM depending on the day. I also had to evalute the intensity according to the BORG-scale after each rep. This was very useful, and a tool to use in daily training as well.
I have been trying to do more zone 2 cardio and I can't stay in zone 2 (*according to my Garmin watch) while running - it always says I am going into zone 3 even at a slower jog. I am trying to get in better cardio shape - do you think it would be more beneficial to walk (zone 2) or jog (zone 3) if I am trying to build general endurance? Or am I overcomplicating all of this? I can currently run about 2 miles in zone 3 without stopping, if that gives any more context. Thanks! Love this channel!
Running is a relatively hard activity. The elliptical or stationary bike are better for maintaining a zone 2 heart rate and builds aerobic capacity that transfers over to running.
I love the ducks squaking in the background
Interesting to see zone 3 described as nominal “zone 2”. Since adopting HRR and using the Karvonen formula, I found Garmin zone 3 to be closest to “zone 2”. Very satisfying as I could always converse easily at that effort and found running slower just to be within old “zone 2” (Fox formula) to be less enjoyable.
I thought the speed at which HR settles down after exertion to be another mark of fitness. Is it really normal to remain elevated for up to 2 hours? I might check this carefully after my next run.
My was 48 last year now it's 56 😢
Bad back and sickness took its toll.
I would love to see a stress test! My HRV zone is normally from 110-130. I remember when I first got my watch I was like... is high bad? Am I sick? But I learned it's actually probably a good thing 😂 I actually figured out that I was probably sick a couple weeks ago because my HRV tanked, my resting heart rate rose by about 7-8 beats, and I got terrible sleep for no real reason. I didn't feel classically sick or anything, but I definitely felt super fatigued!
I’m 62 next week been running for 5yrs just looked at my Fitbit resting heart rate this afternoon was 43bpm
Heart rate zones as % of reserves names so much more sense, my HR always looks really high so I'm definitely going to see what using these figures means in terms of difference
Nice steady 46 resting heart rate. HRV has been in the green for the last 3,5 weeks now at 58MS even though I had a very hard race last Sunday.
I want to see the stress test perhaps on a treadmill too so less obstacles? I just bought a chest strap and want to figure out my correct HR zones
Would love to hear more about the stress test and how it can be used in training for average runners 😁 I’m surprise you didn’t mention how the menstrual cycle, as it can affect your heartrate (for those who have a menstrual cycle of course)
hrv is a great metric.. i personally find its also a good way to determine if im properly hydrated at night .. if im not drinking enough water my hrv will go down into the 40's at night, properly hydrated im in the 60's
Absolutely loved this, please can you let us know if you guys all use %HRR over lactate threshold for you zones? And do your zone percentages ever change or are the ones you showed the same for all of you? I'm really struggling to understand and get the right values out of my Garmin. Standard % or the ones Garmin makes up after doing the lactat threshold teach
Really hope you guys could give me some insight here if you have the time to thank you
35m, rhr 48 and max hr 178. Hrv is 21. It's always been low. I'm a self employed farmer, tall and rather heavy at 90 kg
Want to see that stress test 🤔
I was away with work for two days yesterday and the day before. The first day I got up at 6, left home at 7, arrived at 9 had meetings all day. In the evening the social program lasted till 0.30. My HRV when I woke up was 83 which is low for me. Yesterday I woke up at 6 to go for a run, meetings from 9 till 16 and got back home at 18.30. Had the evening to myself, slept in my own bed and woke up this morning with an HRV back up to 124 which is in the middle of my range. Very surprised that social activity and a later bed time tanks my HRV more than a workout.
A tip. Just above the belly button is a good place to feel your pulse. Much easier than your wrist. I miss the days with 39 heart rate. Now it only takes a jog to move it to 200, lol, I am soooo out of shape.
What app are you using to monitor your hrv? Thanks.
Had COVID fatigue for the first 6 days of 2024. HRV plummeted well below normal range, and RHR spiked from 58 to 75bpm. Useful info to have, I suppose, but it didn't exactly predict sickness or wellness ahead of time, it merely tracked it. Only other time my HRV tends to dip below normal is the day after a 15+ mile long run.
I'm struggling big time with keeping the heart rate down on these easy runs and could use the running community's help. I'm a 35yo male 5ft9, 155lbs, I run about a 5:20/km pace on my long runs with average 177bpm, on my slow runs I shuffle along at a 6:40 pace and average 150bpm. Resting is 58-60 and max is 200.
I'd like to get the slow runs down to 140bpm, but I'm practically walking as I shuffle along now on these slow runs 2 times a week for the past 3 weeks. Do I just keep going and the aerobic base will catch-up? Or is it critical I take a step slower and mix in walk breaks to get that heart rate down now.
Added context on the urgency: I'm 50 days from a 34k race, and just over 3 months from my first marathon.
I've been using the Garmin Forerunner watch for a few weeks now, I have an average resting heart rate of 40bpm sometimes down to 38bpm. My max heart rate is 167bpm. I use a Polar H10 strap for all my workouts so I get good accuracy. I have low heart rate history in my family with heart attacks also in my family history. I don't drink, smoke, eat junk food but do enjoy the occasional chocolate bar or pizza etc. I exercise 4 or 5 times a week, usually running 5km hill climbs then short weight sessions on the other 2 days. Do you think I should get my heart checked by my doctor as I've been told this extremely low by a few people? TIA. ❤
Can you expand on how long distances, hills and different terrains affect HR? Long climbs and descents on technical terrain (so pretty slow!) make my HR go up and down without any apparent rationale. Also running at night or for 24hrs plus (effect on circadian rhythms?). Thanks!
I am 61 years old I ve been running for the past 40 years. I also use the formula 220- your age it's correct 99% now my heart rate is 159 after the completion of 10km.
Great content! This has me seriously considering upgrading my garmin as my current one doesnt have HRV. (Vivoactive 4). What garmin do you recommend for multi spory athletes? Im not competitive, but I do love triathlon, lol
The Fenix series covers a very wide range of sports. It has exceptional battery life if you do multi-day hikes that prevent you from charging the watch overnight (or even if you forget to take a cable with you to charge the watch during a business trip.)
@pquirk99 good suggestion, thanks! I looked into Fenix and decided on the forerunner 265s :)
What's with Garmin now giving an estimated max HR after workouts which don't approach the number? I did a ride today (1x30min at FTP), HR never got above zone 4, and I got a downward adjustment on my Max HR.
Please do the stress test. I understand the concept but would like to see an actual test before I attempt just to be sure.
May be something for the podcast. If I should do most of my running in Zone 2. Why does my garmin always suggest workouts in zone 3 or higher and never zone 2?
It’s actually very hard to devise a protocol for finding your max heart rate. For most people their legs will give out before the cardiovascular system does. I’ve only hit my max a few times mostly while doing longer threshold runs in heat.
Is it better to estimate heart rate zones from HRR than from Max Heart Rate, that is the Garmin default way of estimating it?
My HRV is linked to my cycle, the last week of my cycle it drops and then spikes the first day/week of my cycle and then drops down to average again.
I wear a Fenix 7 24/7 and my HRV is usually in the unbalanced 'you're knackered, take a rest' zone.
I also have a Garmin HRM Pro Plus chest strap and take my HRV every morning using 4 different apps, which usually say I'm at or around my baseline.
There are times when I genuinely need a rest, and do so. I am inclined to take the wrist based HRV with a pinch of salt, though I find it to be quite accurate when taking HR measurements.
That's good to hear as I also have the Fenix, and my HRV is horrible according to it. I'll look into some other apps/tools to double check it.
I took up running nearly a year ago and got a bit of a shock when I didn't fit the 220-age metric by any stretch of the imagination. Im 46 and have regularly hit 206 during all out 5K finishes (chest strap HR monitor) and 211 a couple of times on wrist based optical which could be noisy data. Yes, I have seen a cardiologist for an exercise stress test which was fine. From looking into studies only about 50% of people are withing +/- 5 beats of 220-age and the rest of us spread out into data outlier territory. Turns out I'm around the top end of the data outliers. Freaks out other runner though I can tell you.
I recently ran a park run (as I found out later) a day or two after I contracted Covid. Well, the run felt fine but when I look at my heart rate data I was shocked!!! I thought it must have been a mistake. I was averaging my usual max 183 and maxed above 200. ( I am 45) So definitely an early indicator that something is wrong.
Just did an event run that I trained for a few months prior to, attempting to get a PB. M(27).
No change in Vo2 max despite many long and many threshold interval runs.
Race day was a 10km effort (39m 47sec) which saw me hit Heart rate of 192 avg by 2.5km in, and sustained that level for the duration of the race until the final kms where there was some incline terrain reaching max of 196. My question is, is this problematic/dangerous to be running at 95%+ intensity for that long and why was I unable to change my Vo2 in that time? Thanks for anyone that can answer!
My max heart rate few days ago during running was 171 and my resting haert rate was 47
I really struggle with HR. Mine has always been at higher end of normal, but I now take ADHD meds which increase it by around 10bpm, but not in a linear fashion so I cant just move all the zones up equally.
It's more significant at lower paces so at conversational pace (7'20 ish, I'm not a fast runner) I can easily be at 160-165bpm.
I'm still building my aerobic base (been running 18 mths and lost 3 stone) so maybe it will come down, but for now I'm stuck with it!
Resting HR is around 75 and max HR is 205, and I'm 38. My BP is on the lower side & my doctor has no conferns, so it's just how I am I guess!
39 years old. Perfect in the Middle at 65ms
My HRV is quite low compare to my friends, around 45-50 is "enough" according to my Garmin. Is that a problem?
Do you have to be chased by a swan or goose in Zone 2 or is that just optional?
Can you explain what the 80/20 method is? I heard that 80% of your training should be in Zone 2 and the rest in the upper zones. But what exactly does that mean? Do I run in zone two for 40min and then go all out for 10mins of one workout or what does that mean?
Most people will do most runs in the easy zone and then a hard run, so splitting it between days, and not in one run
My RHR is typically 65. HRV around 47. 60 yo CVD and lifelong runner. I’ve never seen an HRV over 100😢.
If my wrist HRM isn't accurate for my skin tone, would that mean that the HRV and sleep metrics are also not trustworthy? Is there a strong correlation between HR accuracy during activities and HRV/sleep accuracy? Or will the watch calculate the HRV/sleep data from a much larger data set and be more reasonably accurate?
I would assume as long as it's drawing data from the same light sensor,l then the data won't be reliable.
Sleep data is always unreliable on watches though; the averages are like 60% accuracy on sleep stages. It's just hard to guess what your brain waves are doing from your wrist.
My hrv is quite troublesome due to covid - i always have a high resting heart rate after an (un) symptomatic infect. I started with my Garmin in December where I quite colder do any sport for 1-2 month and the watch said that around 55 is my hrv average.
Now that I am getting back into sports for 3-4 weeks now and I have hrv getting higher and higher (around 83 at the moment - before COVID came to existence and I could continuously do sport I was around 120-138 regenerated).
And no the algorithm thinks mine is way to high and I overdo myself in training…
62ms HRV ... balanced .. so good :D
I want andy to do the stresstest please
My heart rate variability is way low compared to your numbers (averages about 30 according to my Fitbit 🤔), but my HR Reserve is super high - my Resting is 55 and my Max is about 185. (so my Reserve is about 130) I'm 59yo. I keep wondering what it all means! When I work out my HR goes way up and I average 155-160bpm - the zones based on Reserves at least make more sense than the ones based just on Max.
Recovering from a bad cold right now and my HRV has tanked and my resting heart rate is way up.
Rick to do a stress test while Mo, Sarah and Andy drink Gavi and encourage him. Special guest appearance from Tom also. Pretty much the whole channel but maybe get Anna a juice box.
Great idea!!
I would love to see a presenter do one of the “at home” tests to find their max heart rate then compare to a lab test
My HRV averages around 118 a week and resting heart rate is now dropping to 39bpm over night
I’ve found that setting my zones to HRR is too low. Max heart rate is better but finding your lactate threshold and using that is much more accurate.
My HRV is 26 and in the green. RHR is avg 61
RHR is currently around 47 bpm.
My watch recently registered a new max HR of 206.
I'm 35.
Nice channel. Resting rate is about 60-70, running average seems to be 165, but that often feels too much for me. I have trouble breathing when practising for a half marathon, but there is no reason for my lungs to shut down, I'm healthy, no illnesses, and I've been used to running for several years now. But since 2 years, after 5 or 10 km, my breathing sounds like asthma and often I can't continue running. Its pretty annoying and forces me to pause during sessions.
Do majority of your training in zone 2. 165 is too high to train in and you don't get as much endurance benefits. Zone 2 training is everywhere on youtube and basically everybody says it's the way to go. Only train at 165 maybe 1x a week.
@@PatrickStar-km1dm Really? That made me feel relief almost instantly, because I always think that like "I'm not born with any talent to run long"... ok so zone 2... I'm not sure yet how to make my heart calm down without resorting to jogging really slowly. My aim is to beat my personal best this year at the beginning of May, which is: a half marathon below 2:22 h (this is the last third of all performers, but I don't care, I compare myself to myself only...) Thank you very much because you gave me hope :)
When I train it is very difficult to stay in the lower heartrate zones, evev when I feel like easy running, my HR is high. Any tips?
Stick with it. I just started running 2 weeks ago and could only run 13 min miles at zone 2 while dipping in and out of zone 3. Today I was running 12 min miles while staying in zone 2. I heard it can take anywhere from 3-6 months to see drastic improvements. But everywhere on the internet tells you that it's the most optimal way to build endurance.
I really enjoyed your video and thought you had a lot of good detail. The only thing I wasn’t crazy about was saying that long runs are in Zone 3. I’ve read a lot about Zone 2 training for long runs and most runs in general. I’ve really seen the benefits of training in Zone 2 over the last couple of years.
Garmin z3 is z2 on most scales, hence gamins suggested base workouts align with their z3
My HRV is pretty low when I sleep- 37 is my weekly average - I’m wondering if I should ask a doctor about it. I know I don’t sleep great but I’m not tired throughout the day or anything
if no symptoms dont worry my RHR is 35 and went doctors and cardiologists they found nothing (not medical advice)
This is a great post but may be mention your age first.... I gues lots o f runners different age groups will joint this group (Like me 53yr having run daily for over 4 years.... but what is my HR at my age group??
My RHR is cycling monthly between just below 60 to just above 65..
I only have a watch with this feature for some weeks now but my HRV never is higher than 55 and Im not even working or training much at the moment and 8h min sleep. Maybe this is linked to general underlying anxiety? Anyway if its as heart rate it id highly individual (genetic).
How can you improve your HRV?
Interesting how you guys said that zone 2 RPE is 4-5, for me the RPE is literally a 1-2... Anyway I'm 21yo, 37RHR, 98HRV, Max HR 200 :)
Rigt now 39 😊
My HR sita between 180-200bpm when running, will stay that high for 10k (1h15). Despite regular running and following a plan it never gets lower (the fitter I get the quicker it recovers). Dr tests showed no physical reason (otherwise fit and active). I jump from zone 1 walking to zone 5 as soon as I jog
Same as x
For HRV, are you measuring it overnight if throughout the day? Mine averages around 50. But have a RHR of 47 and I’m only 35 years old.
I’ve been running for a year and half now. My resting heart rate is down considerably. But on my typical run, a 5k pace with a typical 10 minute mile average, my heart is still in the 180s, and I am able to sustain that. Which is weird. So my max heart rate must be higher than average. Even at a slow 4 mph pace my heart is still in the 160s. I am incapable of figuring out how to do zone 2 training. I seem so just glide right past it in most work outs.
I've been running for 2 weeks and know enough to understand that you should be running in zone 2 80% of your training. Your typical runs at 180 hr doesn't benefit you at all
I know. But the only way I have zone 2 is walking.. which I’m pretty doing now. But I’m in physical shape to run a 5k under 30 minutes, so just don’t understand why my heart rate is still so high. I asked the doctor and they tests and said I’m healthy.
What am I missing? My HRV is generally in the 40's (47 would be smack middle in the green)
Atm its 43. Baseline 41-54. RHR is in the low 50s.
He had a whole weekend away ... "with other people" LOL :D
My max heart rate is 204 - which puts my zone 2 between 147-161, but on my garmin that’s in the green ‘zone 3’ bracket - am I running in the right zone? 😅😇
chances It Is a fake measure.Depends on your Age.But I see too many people that got cadence lock and think they have insane max HR numbers
You can change your zones in Garmin so it’s accurate to you. Just search online for how to set it up
@@dddimi7955 it’s garmin’s assessment with over a years worth of data of my running. I wear a chest strap and when I run a full effort 5k my heart rate is in the high 190s for most of it 🤷♂️
You can do VO2MAX runs to get a better estimate of maximum heart rate if you feel yours seems to high? If it's correct you can instead adjust your pulse zones in the app manually (Garmin devices, user profiles, heart rate zones)
mine is between 45-55
68 balanced HRV!
Great!!