What is the general range of running heart rate

We all know that under normal circumstances our heart rate is within a range. When doing some exercise, the heart rate will change with the state of exercise. When running, due to the different physical constitutions of runners, everyone's heart rate will also be different. For example, younger people will have a higher heart rate when running, and when you are older, your heart rate will be affected when running.

What is the normal heart rate range for running?

Exercise heart rate refers to the heart rate during exercise. Monitoring your heart rate during exercise can help you adjust your exercise intensity, making it more effective and safer.

Ordinary long-distance running is an aerobic exercise. The general requirement is to reach 60%-85% of the maximum exercise heart rate.

Maximum heart rate calculation formula

225-age, (220-age for women).

How to keep your heart rate within a reasonable range when running:

Warm up at 50%-60% of your maximum heart rate. A normal adult does this about 100 times.

For aerobic fat loss, running at a steady pace at 60-70% of the maximum heart rate is about 130 times for an average adult.

Fast running, variable speed running or interval running, 70-85% of maximum heart rate, is about 150 beats/minute.

Such exercise can gradually improve cardiopulmonary function and the capacity of muscles, ligaments, and supporting organs, making it less prone to injury and safer.

Solutions to high heart rate when running:

1. When you just start exercising, the data displayed on the heart rate monitor/heart rate belt are all inflated because you don’t sweat much. It’s not that your heart rate is high, but that the value is wrong. It will be better if you sweat. Generally speaking, it is basically normal after 3 kilometers. It is recommended to moisten the chip close to the body with water at the beginning, so that the heart rate can be measured more accurately.

2. When running in hot and humid weather, the heart rate will increase even more. When you are nervous and excited, the adrenal glands and other hormones will be secreted, which will also cause heart rate fluctuations. Or other stimulants, such as drinking a cup of coffee before running, will affect the changes in heart rate during exercise.

3. If you find that your heart rate is too high while running, it is recommended that you continue running if you do not feel any discomfort such as palpitations. Measure the downward heart rate data after the end, and observe whether your body is still tired or uncomfortable the next day. If you feel obvious physical discomfort while running, you should slow down and pay attention to deep breathing to lower your heart rate.