So a friend who is a very experienced runner has told me to focus on keeping my heart rate low (using MHR calculations) to improve my overall fitness and speed. My issue is that my calculated range is 130-140bpm but the slightest hill, even when running slowly, shoots me up to 160+.
Does anyone have any experience with this? i.e. keeping heart-rate low, any tips would be much appreciated - I went out on a 5K just now and tried to walk in hilly sections, but even that sent me over the range!
I’m sure others will help you out as I know some folks here train to heart rate.
If you put “heart rate” in the search bar here you’ll see previous discussions about this subject that might help you.
160+ does sound pretty high. Either you're not very average and the calculations don't work for you, or you really are running in a high effort zone (in which case you would probably know because you'd be breathing hard) or the device you're using isn't very accurate.
Usually for real time heart rate training you'd want a chest strap heart rate monitor. They don't work well on me so I have a polar OH1 which is worn on the upper arm, it's quite accurate but probably has a little lag so I use it to look back at my heart rate rather than use it for interval training etc. I think wrist worn devices are probably not that accurate really.
Hi Thommo - this September and October I ran in Zone 2 (119 -139 bpm for me, as automatically set by my Garmin, based on data it had collected since August 2019).
I noticed that my HR would shoot up in response to external events. For example running through a crowded area full of commuters and tourists and cyclists would make it shoot up to 160+
The same thing happened one day when a construction worker was making a heck of a racket with a grinder.
I noticed these correlations when I looked at my runs on the Garmin Connect website which showed me exactly where I was when my HR was elevated.
The funny thing is that after I had noticed this and made a mental note of it, my HR stopped going up when I was running through that place where there is always a crowd. So I think anxiety / stress / fight / flight response was playing a part.
Is it possible that similar to me, your HR is shooting up not only because of physical exertion but partly because you are anxious about it doing so?
As for what you're doing - slowing down or walking up hill is the advice I have heard.
Another trick is to consciously breathe slowly to slow your heart rate. This was quite effective for me when my heart rate would begin to drift above 140 towards the end of my run, or when going up hill.
Thank you for that response. I've just found that feature on my Garmin. I never knew I could do that. Brill. 👍
Run more slowly. 🙂
But you don’t want to avoid running up hills all the time so try “hill repeats”. That ought to improve your VO2Max. Only do this for 10% of your runs, and not included as part of your normal run.
Hill repeats is where you run up a hill for one to two minutes, depending on its gradient, jog gently back down and repeat it several times. The idea of “repeats” is the same pace is attempted each time for a reasonable number of times so you don’t end up knackered but go home strong.
Be patient, significant improvement takes time. You’ll have to forget PBs for a bit. 🙂
When you say you are using MHR calculations are you referring to Maximum heart rate or Maffetone heart rate ?
Maximum - estimated based on my recent stats using my Garmin watch
Hi Chris
I've been running by HR for 2 years now and I love it.
The first question whenever someone posts concerns about HR stuff is ...
... how are you measuring it? (I ask 'cos wrist-based optical devices, though they are improving, are notoriously flaky and unreliable).
Second question: I assume MHR means Maximum heart rate, in which case, do you *know* your MHR or are you estimating it?
Your friend is correct by the way, certainly for anyone who is semi-serious about their running and looking to improve pace and endurance.
I am using a Garmin watch which I now realise is likely to be inaccurate - I am estimating my max heart rate based on this so maybe I should invest in a chest strap!
.... is the correct answer!
I realised this back in 2019 and bought a £25 CooSpo chest-strap HRM .
amazon.co.uk/CooSpo-Monitor...
Works nicely with my Garmin FR 235 and overrides the watch HR. There's a few things to know about how to get the best out of them but generally really useful. Without a reliable and accurate measure then any discussion about someone's HR is a pointless. We see the occasional posts from folk who are concerned about their HR when a lot of the time they're using a Fitbit (a 'lifestyle' device) which is churning out garbage and they have v little to worry about.
You don't have to know your maximum HR - that becomes useful if you want to follow a Zone model, which are based on that known maximum.
I started this last summer. I worked out my zones (max hr an educated guess based on highest I'd seen plus a bit). I tried to stay in zone 3 or below. At first I had to walk a few times to bring my heart rate down but very quickly found I could run further at a lower heart rate. I've lost my way a bit over the last couple of months but you've inspired me to get back to it.
Lower heart rate when running in cardio zones 2 or lower 3, is one of the best ways to build your strength, stamina and endurance. Without those, running a HM or a full marathon is just a dream. Running uphill is another way of building your endurance and strength, and will eventually lower your heart rate when running flats. Also, Garmin can at times give hideously inaccurate readings. I had some where I should have (technically speaking) been dead and yet I hardly broke sweat and my breathing was calm.
Heart rate question. 
High heart rate whilst running
A question about heart rates
Stopping to reduce heart rate
Heart Rate - good or bad?
