I’m a 30-year-old, 100kg runner with a BMI of 34, finishing the Couch to 5K program. Due to shin splints and overtraining, I switched to the elliptical. When I run (10 minutes at 7.7 km/h), my heart rate stays in the maximum zone (peaking at 185 bpm), with 65% of the run spent in zone 5, though I don’t feel overly exerted.
I have been working out for 10 weeks, lost 4kg, and do strength training thrice a week. While my heart rate stays high during runs, I can breathe comfortably. I’m concerned about being in zone 5 for too long and want advice on improving my heart rate without drastically lowering my effort, as I have a 10K in 13 weeks.
I experienced consistently high heart rates during runs and used a Garmin chest strap to track accurate data. Garmin Coach initially recommended only easy runs because my heart rate was too high, and it took several weeks before more intense workouts were suggested. After about two months, my heart rate decreased, and I could even converse while running. Easy runs were key to my progress, and I suggest trying Garmin Coach if it’s available.
Why only breathe through your nose? Focus on different breathing techniques for running. If your heart rate stays high, check your heart health with a blood test. For shin splints, they may result from pointing your toes while running. Adding arch support to your shoes could help.
Be cautious of overtraining. Use the Nike Run app or a similar tool to ease into running. It felt too easy for me initially, but it helped improve my technique and gradually increase intensity. Jumping into intense runs can cause injuries and weaken your immune system. Just because we can push harder doesn’t mean we should.
I can run and breathe through my nose without gasping for air. I have significant overpronation, but my podiatrist has helped me, so I’m back to running shorter sessions instead of the 70+ minutes I was doing before my shin splints worsened.
The best advice I got was to slow down to speed up. I used to run hard all the time without making progress. Now, I do 80% of my runs easy, and it has helped! Even if 7.7 km/h feels slow, try slowing down a bit more to build endurance.
How are you tracking your heart rate? I used a smartwatch at first and couldn’t lower my heart rate below 150, but a chest strap showed my watch was off by 20 bpm. You might want to check that.
Everyone’s heart rates vary, and training by heart rate is more of a guideline than a strict rule. Training for an hour can be more effective than intense 15-minute sessions. If you can train for an hour at 135 or 165 bpm, the higher intensity will help you lose more weight, build muscle, and strengthen your heart, though it may be harder to maintain.
Stop worrying about heart rate and focus on a training method that suits you. Use it as a benchmark for progress, not as a rule.
In anaerobic training, focus on recovery time rather than heart rate. As you get fitter, reaching an anaerobic state becomes harder, and recovery improves. Your resting heart rate is the best fitness indicator; a rate between 65 and 45 bpm is excellent.
Fitness watches estimate heart rate zones based on age, which may not be accurate. To find your actual heart rate zones, you need a VO2 max test. For instance, someone thought they were in zone 5 according to their Apple Watch, but a VO2 max test showed they were in lower zone 4.
Have you seen a doctor recently? My partner had a similar issue, and it turned out he had atrial fibrillation (AFIB), which can elevate heart rates and cause inaccurate monitor readings.
I do not have running advice, but he feels much better now that he’s no longer in afib, so visiting a doctor might be worthwhile if you have concerns.
As you run more, you will be able to stay in zone 5 longer with your heart rate in a safe range. Monitor your heart rate and slow down if it gets too high.
I am an overweight runner with a BMI of 29, and my heart rate usually ranges from 166-172 bpm while running.
R/running may have more insights, but here’s my experience.
I use a wrist-based monitor in my Garmin watch, which often shows me in zones 4/5, but I can still converse and recover easily. These monitors aren’t always accurate, so your zones might differ from average calculations.
You have been working out for 10 weeks, did you do anything before that? It may take longer to adjust from a sedentary lifestyle to a lower heart rate.
I have lost about 60 lbs, yet my heart rate still quickly spikes to 170 bpm as soon as I start running, so size is not the issue. Since I don’t run regularly, I believe consistent training is the key to improving over time.