New to running

Hi does anyone have information on how to find out the highest heart rate at peak level you should run at and for how long?

[Oldfloss Administrator Graduate]

I don't I just run.. slowly and steadily and breathing normally! I think if I worried about heart rates etc.. I may get distracted... that is just me .... But I expect you may get some more replies

[Hidden in reply to Oldfloss]

Thank you, going to try jogging and fast walking combo during the week a couple of times and then do my next 5 K park run at the weekend - it will only be my 2nd attempt at the 5 K my first one last week took me 41 minutes not sure if that’s good or bad as a 60 year old

[Oldfloss Administrator Graduate in reply to Hidden]

Err.. have you not done the C25K programme then ?

The forum follows the C25K programme...

nhs.uk/Livewell/c25k/Pages/...

If you are new to running.... then Park Run is not a great idea at all.... unless you are really slow run/walking or just walking it

Our running legs and their muscles take a while to build up and the risk of running without a steady and slow build up is a really bad idea.. and a good way to hit the injury couch !

This programme takes you from not running to running for 30 minutes..injury free and comfortably after about nine weeks...

[MarkyD Graduate]

Yes, I know how to find that out. You should only perform the test under qualified medical supervision. Find an athletics medical centre offering “VO2max” testing. They’ll hook you up to a whole battery of diagnostic equipment and have you run flat out on a treadmill to the point of exhaustion. There will be a low, but real probability of cardiac arrest.

But if you are new to running, VO2max testing will be utter pointless and a waste of £300. Instead, deduct your age from 220 to give an indication of max heart-rate.

But even that is pointless. Rather, follow the C25K program, this is a gentle introduction to running. Don’t worry about any metrics (apart from time) for the duration of C25K.

[Hidden]

Do have a look at the programme, if you are not already doing it (or already an experienced runner). Might take a bit longer but will mean that you move forward, injury free.

[davelinks Graduate]

It's as oldfloss say's, and if you are following c25k in the early stages it's too early for you to be concerned much with 5k distances & Parkrun and especially heart rates.. but, seeing as you asked..

It's recommended that a person exercises within 55 to 85 percent of thier maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity...😊