Hi all
Each time I run my heart rate can get up to 177. I did 10k today and my average HR was 168. My max heart rate is 183 (220-37 my age)
My question is - is this ok or is it dangerous to keep my heart rate that high for over an hour?
Anyone know what ideal heart rate % would be for endurance and building strength?
Thanks in advance 😁
According to mine when I run, I should probably be dead, but Im not. My max is 150. It went up to 179 the other day when I ran, and I feel fine.
here here
I think the only time HR is relevant is if you are doing HR training, have pain in your chest or feel out of sorts. Then its a trip to the GP. Otherwise I personally would turn it off until such a time and learn to listen to your body and slow down if you find your heart is racing 
My heart rate shoots up to similarly alarming levels but given that this is an NHS app I've been assuming that they would have mentioned this if it were an issue.
I'm also assuming that by the time I'm graduated and running regularly both my resting and running heart rate will come down of their own accord, but I could be wrong.
I don't think that because you are using an NHS app that you are safe from heart attack if you overdo it!
If you follow the instructions of the programme you should only be running at a gentle jog. If your HR soars while doing that, I would recommend you see your GP immediately.
I don't think that because you are using an NHS app that you are safe from heart attack if you overdo it!
The instructions in the app are very clear about not overdoing it, but they never even mention heart rates.
If you are actually a risk of a heart attack from this programme then they should surely have some sort of warning to that effect? I can't see any thing about heart rates anywhere on the NHS C25K site and most people doing it wouldn't have the means of monitoring HR. So how would they know if their HR was "soaring"?
They would very likely feel unwell, if heart rate was soaring, in which case a consultation with a medical professional is advisable.
Any exercise, especially if you are not used to it, may induce a heart attack, which is why the programme explicitly says run at a gentle jog, during which you can easily hold an ungasping conversation. Any faster is too fast.
We all have to take responsibility for our own actions.
If you haven't actually ascertained your true (as opposed to the estimate from your formula) maximum heart rate then you have no idea whether your 168bpm is dangerously high. You cannot clearly define your zones until you know your true max hr.
I am in a similar position to you and have run for an hour with a hr in the mid 150s when my max for my age (at that time) was 159 by the formula you used. I felt fine and could have continued at that level, leading me to the conclusion, from all that I have read, that I am not doing myself any harm. I have not bothered to find out my maximum heart rate, but from experience I know now roughly what level of effort is being expended.
You might find this helpful. runningarea.com/2017/10/bas...
Remember that 70-80% of your running should be at an easy pace.
I have been training by heart rate for 2 years with differing opinions from health professionals. According to my age my max heart rate should be 175 but during a race it easily soars into the high 180's and I feel fine. A trainer told me that I should run as fast as I can but keep it under 150 and let it increase during a sprint at the last .1 mile of a race. Another trainer told me to run as fast as I can and don't worry because my heart won't explode. I wasn't happy with either opinion. I recently started training with the Myzone heart rate tracking monitor. Link below. After initial set up it automatically calculates your training zones and will display your effort level according to color. It will also adjust maximum heart rate according to how long you can maintain a high heart rate. For example: I had started with a maximum heart rate of 186 after my interval run. Less than a month later at a 5k I averaged a heart rate of 188 and max heart rate of 207. The app upgraded my max heart rate to 196. After about another month, at a 5 mile race I averaged a heart rate of 189 and max heart rate of 202. The app upgraded my max heart rate to 198. I've had a few more 5k races since then where my average heart rate was 185-191 and max heart rate was 198-208. So far, I am pleased with the results. I use this for all of my training runs. I don't spend time looking at my phone to see what zone I'm in, I just keep note of what pace I should keep and monitor my Garmin. So far, it is working well.
I am always slightly amused by how many people 'exceed their Max heart rate'. Not wishing to make light of people's concerns, but If your heart rate gets to 200, then your maximum cannot, by definition, be 170 or whatever. I have had a 'serious heart incident' in which my heart rate went up to exactly twice what it should be by the 220 minus age method. Not that that is a reccomended or sustainable thing, but it made me reconsider 'Max'. I assure you also I felt very very peculiar at that time. I am quite used to redlining my heart in high intensity exercise and the two things feel very different indeed.
Heart rate
Heart Rate.
Peak heart rate zone
Heart rate too high? 
Target heart rate
