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How did you train to get your heart rate lower? (ani.social)

submitted 23 hours ago by amnesiaftw@ani.social to c/running@lemmy.world

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I’m a casual runner. Not very consistent. In 2022 I was running more and aimed for speed for 1-4 miles usually. But my heart rate was always in zone 5. 180+. Some runs were 90% in zone 5; obviously not safe.

So lately I’ve gotten back into running and I’d like to get close to what I was doing 4 years ago, but with a safer heart rate. I’m assuming I can simply run very slow 11-minute miles and keep my heart rate below 160. But perhaps you have some experience or advice on how to maximize efficiency? I’ve seen experienced runners doing sub 8 minute miles for 10 miles with an average of 140bpm. That’s so out of reach for me right now. I’m 36 and my max HR is currently 194 based on recent activity I guess.

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[–] Lodespawn@aussie.zone 12 points 21 hours ago

So normally just doing more cardio should lower your resting heart rate but resting HR can be very different from HR under load.

One of my colleagues is super fit, regularly does marathons etc, but when she's at pace her heart rate gets up to and exceeds 220bpm. She's seen several doctors about this out of concern and they noted that so long as she feels fine while it's doing this (no pain, not feeling faint etc, she experiences no ill effects) then it's fine. They said her body will let her know if she needs to slow down, it's just how her body is. They had no tips for how she might lower it.

Now I'm not saying you shouldn't be concerned and that you should definitely see a doctor if you are concerned, but if you feel fine while running with the rate you're running at then it might be okay.