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

submitted 22 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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[–] favoredponcho@lemmy.zip 7 points 19 hours ago (1 children)

My partner runs ultras. She is a slow runner. Longest race 100 miles. I get safety notifications from her fitness watch in the middle of the night that her heart rate is dipping into the high 30s.

[–] Mac@mander.xyz 4 points 17 hours ago (1 children)

Isn't below 40 dangerous?

[–] favoredponcho@lemmy.zip 7 points 16 hours ago (1 children)

For most people, that’s why the alarm goes off and notifies me. But, I think it’s normal for some runners.

[–] Mac@mander.xyz 2 points 16 hours ago (1 children)

Ah, maybe endurance athletes are pumping enough blood still (due to stronger hearts) that it's not an issue, i giess?

[–] favoredponcho@lemmy.zip 3 points 16 hours ago

Yeah, exactly. And it’s during sleep.