HR vs effort - are the stats right?

[Mojoxxx]

Hi, I have been running about 2 years now and regularly run Park Run as well as one or two runs in the week, one interval and one low HR longer (9-10k) run. I also do one or 2 strength sessions pw. I have a Garmin Forerunner and use it to record my stats after a run. My question is about my heart rate which can be pretty low even when my actual breathing feels laboured and I have nothing left to give. Example today I did a PB at Park Run (31.24), felt I was giving a 8-9/10 effort the whole way, no stitch but breathing was loud and not altogether in control. My avg bpm was 130 with a max of 139 during the run but the effort felt hard so I was surprised it remained quite low. My avg resting hr is 50-60 and I’m 54. Is it all just mind over matter and because my hr is staying low, I can actually find more from somewhere. Any tips or ideas how to get my breathing and stamina more in line withthat low HR? Many thanks

[Yesletsgo Administrator Graduate10]

Not sure how helpful this comment will be but I have the exact opposite problem with my Forerunner. My HR quickly reaches maximum (over 139 BPM) but as long as it doesn't go much above 147 it feels perfectly ok. I wonder how accurate the HR sensor is.31.24 for 5k is pretty quick. Maybe try running at a lesser effort and see where your HR is.

It might be worth speaking to your GP just to make sure everything is ok, we can make suggestions but when it's a medical issue, especially with your heart, it's better to have the reassurance of speaking to a professional not well meaning amateurs like me 😁

[Cmoi Graduate10 in reply to Yesletsgo]

"My HR quickly reaches maximum (over 139 BPM) but as long as it doesn't go much above 147 it feels perfectly ok."

Have I misunderstood this, or is there perhaps a typo? I'd have thought 139 a very low MHR for the great majority of people, and if you feel fine when exceeding it, I don't see how it can be your maximum.

If it is, I'd be interested to know how you arrived at it. 😀 Disclaimer: I pay very little attention to heart rate or other stats as pretty much all of my running involves hills, often on trails, and that throws everything out.

[Yesletsgo Administrator Graduate10 in reply to Cmoi]

139 and above is what my Garmin watch says is Zone 5 Maximum. Using the 220-Age calculation my maximum HR is 154 BPM and if I go near that I feel it. Using the 220-(Agex0.7) my maximum HR is 174. I don't want to know what that feels like 😂

Until recently the greater part of most of my runs were in Zone 5 and I felt fine, it's only since I've slowed down I go anywhere near the Threshold let alone Aerobic HR zones. I do wonder how much useful information all these numbers give 🤓

[Cmoi Graduate10 in reply to Yesletsgo]

Ah, thanks, I see - I've always assumed MHR was the top figure, not the Garmin zone 5 starting point.

The 220 minus age and 220 minus age x0.7 calculations are useless in my case, as I can go way above their calculated maximum without any ill-effects. So I changed my Garmin's heart rate zones to be more realistic.

Personally I don't think data is much use unless it's measured consistently and accurately, then interpreted in context.

[Annieapple Administrator]

🍏It sounds like you’re doing an amazing job with your running and training routines—consistent Park Runs, interval work, longer low-HR runs, and strength training are all great components to build fitness! It’s understandable that you’re curious about the heart rate readings on your Garmin, especially when they don’t seem to align with how hard you feel you’re working. I use an Apple Watch so can’t comment much on Garmin

Heart rate can be influenced by many factors, including genetics, fitness level, and even daily variables like sleep or hydration.

You could try practicing breathing rhythms—like 3-2 breathing (inhale for 3 steps, exhale for 2)—to give your breathing more control and reduce that “out-of-control” feeling.

Maybe add a weekly tempo run if you’re comfortable with it. This run is done at a pace that feels “comfortably hard” but not all-out. It will push your threshold gradually and help get your body used to a faster pace with controlled breathing. NRC have good ones

 Oldfloss would love Hill Work: If you can, add some hill runs, which build strength and improve cardiovascular efficiency, often pushing heart rate and breathing up more naturally.

As  Yesletsgo suggested if in any doubt health wise, seek a medical opinion.

let us know how you go! 😊 🏃‍♀️

[Mojoxxx Graduate10 in reply to Annieapple]

Thank you. Yes, I think adding a tempo run will be my next type to try out. ‘Get comfortable with being uncomfortable’ as I think Coach Bennet says!

[cheekychipmunks Graduate10]

It sounds like you’re doing everything right Mojoxxx . My HR is ridiculously low whilst running (although I’m not a fast runner at all) and my resting HR is in the mid-low 30s at night. It’s just me and that’s how it’s always been.

You’d get a more accurate reading with a chest monitor in any case. Wrist worn ones are notoriously inaccurate and mine can be affected by rain, being on too loose, too tight or not positioned correctly!

As the others have said, if you’re concerned in any way, it’s far better to consult your GP. 😀

Happy running!

[Mojoxxx Graduate10 in reply to cheekychipmunks]

Thank you for taking the time to respond. Maybe 130 is high for me and therefore is why it feels toigh. I’ll look into it more. Appreciate it.

[javo123j Graduate10]

Sounds like you are doing well. Slow heart rate is normally a sign of a good level of fitness. Not sure how accurate these watches are though. I did a 5k interval run at the weekend and my average HR was 142 with max of 184 but I'm not very fit at the moment. I would definitely try a tempo run to see how your HR reacts. Good luck

[Beachcomber66 Graduate10]

Hi Mojo; I can see why you find that puzzling! My ARH is 52/54, but I am 72 years old and have been running for 6.5 years. Just so that you can compare where we are, I have had a good summer, building up pace and distance with new PB’s at Ten Mile and HM distance. I use the NRC running app (the marathon one, because it links in to the NTC exercise/ yoga app.) My AHR in a recent fast run was 151, the same was true of a sub 30 minute Park Run I did at the end of July, but that is unusual. Mid to upper 130 bpm is more the norm on all of my regular runs. But, I never get out of breath, which puzzles me!

[Mojoxxx Graduate10 in reply to Beachcomber66]

Thank you Beachcomber66. My problem is I felt very out of breath so was surprised my average HR was on 130 as I was expecting it to register about 150.