What is the normal heart rate when running

Running is a popular form of exercise. Some people like to go to the gym to run, some people like to run on a treadmill at home, and some people like to run outside. In fact, no matter which running method you choose, running has many benefits for human health. However, when running, you must control your heart rate within a normal range. If the heart rate is too fast, it will be very detrimental to your health.

What is a normal heart rate when 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.

Keep your heart rate within a reasonable range when running: warm-up exercises 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.

What does running heart rate mean?

During running, heart rate reflects the intensity, nature, energy metabolism and oxygen consumption, lactic acid accumulation, fatigue and recovery of the body, etc. Therefore, we can use heart rate as a measurement standard for running to control the intensity, density and volume of running, so that running exercises can be scientific and achieve the best results.

The change in heart rate when running changes with the running speed and is directly proportional to it, that is, the slower the running speed, the slower the heart rate, and the faster the running speed, the faster the heart rate. A heart rate of 120 to 130 beats per minute usually indicates that the runner has recovered psychologically and is ready to start the next run. When performing high-intensity exercises, in order to reduce lactic acid accumulation, you must wait until the heart rate drops to 120 beats/minute before starting the next maximum effort run. When practicing middle-distance running with a heart rate of 170 beats/minute to 180 beats/minute, you can start the next running exercise as long as the heart rate drops to 130 beats/minute. This can more effectively develop aerobic and anaerobic metabolic capacity, and enable the practitioner to adapt to the difficulty of speed and speed endurance training physiologically and psychologically.

How to know your heart rate while running

There are two methods: one is to wear a special pulse watch. As long as you wear the watch on your hand, you can clearly see the numbers displayed on the watch while running. Second, after you finish running, remember to measure your pulse immediately. Just measure 10 beats and then multiply it by 6 to get your pulse number in one minute. If you want to be more precise, you can only measure 6 beats and then multiply it by 10.