What Should your Target Heart Rate Be while Running?

Question:

Aleksandr

Aleksandr

Instagram: @alextyukin

Good afternoon!

My question is not short but concerns a key factor for running. So, could you tell about a heart rate in detail? Cardiovascular system is in fact the key one when we speak about aerobic exercise.

1. What heart rate should I maintain during running, what things should I pay attention to and which factors affect the determination of “target heart rate”?

2. How can I control my heart rate? Which devices or methods are more reliable for heart rate measuring during training?

3. What is a dangerous heart rate that should not be exceeded?

Answer:

Кульков Олег Сергеевич

Kulkov Oleg

Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”

Greetings!

You’re absolutely right considering a heart rate as a main parameter to be monitored and used in determining of training intensity. The heart rate plays an important role in planning of training load and assessment of recovery rate.

Unfortunately, I don’t know your age group. But I think the duration of training within an anaerobic zone should be reduced with age and anaerobic trainings should be finally excluded from your training sessions. According to my point of view “target heart rate” should not exceed 145 beats per minute considering that slow running should form the basis of trainings. There is no harm if you have to switch to walk in order to maintain this heart rate level. Following recommendations to run at low heart rate you will adapt to a load soon and as a result you will likely progress and get lower heart rate.

Of course, in the beginning you can manually determine your pulse by counting the number of beats per 10 seconds. But this way is not suitable for system monitoring. That’s why you’d better use a watch with a function of heart rate monitoring and it will be better (just more reliable) if the sensor is on your chest.

I think there is no so called “dangerous heart rate” for people having no pathologies and for those who are not in advanced years. It can be dangerous to exercise for a long time at a high heart rate level because it can indeed lead to overtraining and overload as your body can’t handle the load.

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