Your heart rate is an indicator of how hard your body is working. When running, you should regularly check your heart rate, as having a heart rate that’s too high may result in unintended consequences, such as heart damage.
As you run faster and longer, your heart rate increases with every stride. This increase should be monitored closely to ensure that you are not putting too much stress on your heart.
But the the benefits of running far outweigh the risks involved, and your heart rate varies, of course, depending on your age, lifestyle, sex, etc. So even if you find your heart is racing, it may not be an issue. Plus you can take steps to actively lower your heart rate.
The Safe Zone For Your Heart Rate
To know whether you are in the safe zone, subtract your current age from 220. For example, a twenty year old runner should maintain a maximum heart rate of 200. According to the American Heart Association, your heart rate for vigorous running exercise should be around 85% of your maximum heart rate. That is about 170 beats per minute for the average twenty year old
Many popular fitness trackers help monitor your heart rate quite effectively and can give you a warning signal if you are putting too much strain on your heart.
So How Do You Lower Your Heart Rate?
If you get to a point where you feel nauseous, breathless, or experience chest pain while running, then you need to take immediate steps to lower your heart rate. Here are some good ways to do that:
Reduce Your Running Pace
Slowing down your running pace is one great way of lowering your heart rate. You can choose to run slowly or speed-walk until your heart rate slows. Try talking to yourself; if you can speak without having to catch your breath, you have successfully lowered your heart rate to a safer level.
Breathe Deeply
Breathing deeply has been proven to lower your heart rate. Whenever you feel overwhelmed after some serious running, try finding a good place to sit down and do some deep breathing.
Try inhaling for a count of 4 and exhaling for a count of 4. Continue breathing deeply until your heart rate is back to normal.
Avoid Stimulants
Always avoid drinking coffee or alcohol before a run. It is vital to note that stimulants often dehydrate your body, which can put you at greater risk, as dehydration puts a lot of strain on your heart. If you do decide to have a pre-run coffee, be sure to drink lots of water before going for the run to counteract its effects.
Pick Up The Pace Gradually
A new runner may be tempted to get up to full speed quickly when trying to meet or beat a time or distance goal. But this should be avoided, as running is meant to be a great way of keeping fit and getting the healthy exercise your body needs, without straining the heart. If you are new to running, never overdo it.
What Are Some Of The Signs Of A High Heart Rate?
There are several signs that your heart rate is too high while running that should alert you to slow down. These include feeling lightheaded, experiencing chest pain, and having a bout of nausea. Always seek medical attention if you experience heart palpitations or faint during a run.
In Conclusion
Running is not only a means of burning extra calories, but it can also be therapeutic if done safely. Making sure your heart rate stays within the safe zone ensures that you do not put too much stress on your heart and will help you run over a long period. Your overall fitness goals will also help you decide whether you should be running before or after a workout.
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