Heart Rate When Running: What is Normal?
When it comes to running, heart rate is an important metric to keep track of. Knowing your heart rate can help you determine the intensity of your workout, monitor your progress, and prevent overexertion. But what exactly is a normal heart rate when running?
First, it's important to understand that heart rate can vary widely from person to person and can be influenced by factors such as age, fitness level, and genetics. However, there are some general guidelines to follow.
During a moderate-intensity run, a heart rate of 50-70% of your maximum heart rate is considered normal. To calculate your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your maximum heart rate would be 190 (220-30). So, during a moderate-intensity run, your heart rate should be around 95-133 beats per minute (50-70% of 190).
During a high-intensity run, such as interval training or hill repeats, your heart rate may reach 70-85% of your maximum heart rate. This means that during a high-intensity run, your heart rate should be around 133-162 beats per minute (70-85% of 190).
It's important to note that these are just general guidelines and your heart rate may vary depending on your fitness level and other factors. Additionally, your heart rate may be higher during hot or humid weather or if you are running at high altitude.
To monitor your heart rate while running, you can use a heart rate monitor or simply check your pulse manually. To check your pulse, place your index and middle fingers on your wrist or neck and count the number of beats in 15 seconds. Multiply that number by four to get your heart rate per minute.
In conclusion, a normal heart rate when running can vary depending on factors such as age and fitness level. However, as a general guideline, during a moderate-intensity run, your heart rate should be around 50-70% of your maximum heart rate, and during a high-intensity run, your heart rate may reach 70-85% of your maximum heart rate. Monitoring your heart rate can help you determine the intensity of your workout and prevent overexertion.