Heart Rate

[Gottamakechanges]

Hi, I've been running since January and am sort of following Bridge to 10k. I say sort of because the 3 times I've done 7km, I've ended up with a very tight calf and have had to take time off. I'm building up again after latest enforced break and have started wearing a fitbit type watch. My heart rate goes up to 158 bpm within 90 secs of starting. I start really slowly. It comes down by 10 or so as the run progresses (and my pace increases) but no more than that. I feel really comfortable once first 10 mins is done and regularly say a nice long sentence out loud to check that I still can. I have no symptoms of over doing it eg dizziness, tightness in chest but it is freaking me out a bit. Your thoughts would really be appreciated. Thank you 🙏 Ps I check rate manually as well to see if watch accurate and it appears to be so.

[Yesletsgo Administrator Graduate10]

Firstly, about that first ten minutes, it has a name: Toxic 10. It takes about 10 minutes for the body to adjust from not running to running and these first minutes are often the hardest.

I'm only a little bit older than you and like you I find my HR increases very quickly at the start of the run, though not to the same extent as you. If mine ever goes over 150 bpm I feel very uncomfortable and I'd physically be unable to keep going at that rate for very long.

My 'comfortably overdoing it' HR is around 140 bpm. When I first started running I thought that was normal and that everyone ran flat out the whole time. It seems other peoples' HRs are a lot lower. No idea if this is just natural variation or something for me to worry about. You should check with someone who knows what they're talking about ie your doctor just to make sure there isn't anything worrying going on.

During the summer I made a conscious effort to keep my HR lower, around 130 bpm, and managed it once I'd got my head around the idea. I was slow but the weather was hot so it all came together.

Remember, there's no such thing as running too slow, especially at the start of a long run. The slower you start, the further you'll get without being exhausted. What worked for me was to set myself a goal at the start of the run: to keep my HR around 130 and no higher than 140. This is as much a goal for me as say a 30 minute 5k (I wish!). Making HR the focus of the run slowed me down and helped me appreciate what an easy run felt like.

As to your tight calf, are you doing the RICED routine (Rest-Ice-Compression-Elevation-Drugs, by which I mean painkillers like paracetamol or ibuprofen)? If you are and the calf doesn't get better after a week or so, or it gets worse before then, seek medical attention (you can mention your HR at the same appointment )

Hope you feel better soon!