Advice on HR running please

[NetCadet]

Hi Running HiveBrain!

I wonder if you can help me understand heart rate zones a bit more...

I regularly run 5k in about 33 minutes. I'm pushing myself, but not till I feel uncomfortable. I find it kind of enjoyable at that pace but I couldn't hold a steady conversation. My Garmin tells me I usually spend around 80% of my time in Zone 5 (over 161 BPM for my age range), average HR 167BPM, max around 182.

So today I deliberately tried to slow down. I did 5k 4 minutes slower than usual and I definitely felt like I could hold a conversation. I had more puff at the end (although interestingly not more leg strength as I found it quite hard going to run slower). However, I still had the same average HR (162 BPM) and still spent 80% of time in zone 5.

So I guess my questions are:

1. is that even possible? I thought you could only sustain Zone 5 for short amounts or time. So is it just that I don't fit into the average zones for my age?? Am I just really really unfit??!!

2. Is it dangerous to run like the way I am? As I mentioned, I couldn't have a conversation but I certainly don't feel like I would collapse!

3. I know the theoretical benefits of running in lower HR zones, but if I tried, I would probably have to run reeeeeeally slowly and doing this makes my legs feel really heavy! So, assuming it's not dangerous, is it ok to just keep running at the rate I am??

Any other general advice? Thank you!

[Grannyhugs Graduate10]

See my post above yours. The first thing I did with my garmin last year was switch off move alerts, the second thing was reset the heart rate zones. At that time I was spending a lot of the run about 180, I’ve been known to go over 200 but not for long and not often. Like you was feeling great through runs and able to chat so the garmin set zones were obviously wrong for me. Hope this helps. Happy running 🤗

[NetCadet Graduate10 in reply to Grannyhugs]

Thank you!

[UnfitNoMore Graduate10]

Virtually nobody is a match for the estimated Max heart rate, and I think the algorithms err on the side of caution. You can set a higher HR on your watch, or through connect... you can add in the actual maximum heart rate you’re seeing on your runs... or a good hill sprint session will reveal it for you!

As a new runner you’re going to be at a higher heart rate for a run than you would be with a year or two behind you... but sustaining zone 5 for 5km would be difficult for most of us... I’d say the zones are definitely out.

Question 2: dangerous, well no, it’s not life endangering... but there is an increased injury risk when we push too much. Coaches tend to suggest only 20% of your running is above conversational/comfortable pace. Assuming no underlying conditions, nausea and dizziness will warn you if you need to be stopping, collapse is highly unlikely. Slower running does, however, increase fitness sooner than faster running, and develops the muscles better too.

I ran in the zones you are for over a year, the. The same runs became easier... now I can run in zones 2 & 3. I’d be more focused on conversational pace than the numbers on your HR charts for the time being.

[NetCadet Graduate10 in reply to UnfitNoMore]

Thank you that makes a lot of sense! Am definitely going to focus on keeping HR down for longer runs on the weekend and if I want to speed up I'll do it for shorter week day runs

[Juliet202 Graduate10]

I could have written exactly the same post as you - in fact I had to check I wasn’t reading my own post !! I’m in same position and have recently adjusted my max HR in the Garmin (up to 187 from 170) and now I’m spending more time in zone 4 but still quite a lot in zone 5 - even though it doesn’t feel like I’m on my last legs !! Trying to keep it down by going slower does mean I can run for longer though so it’s helping with me getting to 10K !

[NetCadet Graduate10 in reply to Juliet202]

That sounds positive! I'm also working up to 10k -going for 7 or 8k tomorrow so will try to slow down and see if it helps! Thanks for sharing 😊