Health concern

[Sandland]

Hi, can anybody suggest why my hr goes up to 180 during my 5k jog 28/30 mins) as I do not have much energy to carry on and I want to do a 10k race

Thank you

[ToniCR Graduate]

My heart rate gets high like that when I go too fast for my fitness level. If I'm pushing too hard. I slow down until it's at a safer (for me) number. It seems each week I can manage a bit faster without my heart rate climbing to scary numbers.

Have you been running 5K for long? You might just need to slow down.

[Sandland in reply to ToniCR]

Thanks, all good info and will digest 😄

[MarkyD Graduate]

Hi Sandland, I would fully expect your heart rate to be elevated during these 30 minute runs. That is how our bodies are made.

Now, I do not know anything about you (age, sex, fitness level, how you are monitoring your HR, how reliable is the reading) and so it is hard to comment on whether 180 is OK from a medical point of view. For that you’ll need to speak to your GP.

You should be able to hold a conversation (maybe only a few words at a time) at the end of your run. If you are massively out of breath after 30 minutes, then try running more slowly.

I’d be more interested in how long it takes your heart rate to recover to 120 and then down to your resting heart rate.

[Sandland in reply to MarkyD]

Thank you so much for replying. Will get back to you later after my run re recovery rate this pm.

Garmin fenix 5s does give a lot of info. F, 60, quite fit 20k + steps per day, cycling X3, jogging every other day (nearly) resting hr is 59.

[MarkyD Graduate in reply to Sandland]

OK, so then I trust the HR reading. It sounds "on the high side" but you are otherwise fit and healthy, with a good resting HR. I suspect that you may just be running too fast

[Sandland in reply to Sandland]

Hello MarkyD

Used stepping stones podcast, it was different. I was running too fast and this slowed me down considerably it was quite difficult keeping the beat, not sure about this program. My hr dropped to 120 after 5mins of walking, which was better.

Thank you for you input.

[RuthL Graduate]

Hi sandland. Are you following the C25K program? If so, you will know you should be running really, really slowly until you build up your fitness levels. If you are fairly new to running, please read the FAQ post in this forum. If you’re an experienced runner, and your heart rate is unusual for you, you probably need to get it checked medically.

[Sandland in reply to RuthL]

Thank you. Great information

Have a good day

[Oldfloss Administrator Graduate]

Where on the C25K programme are you at the moment....if you are not on it, then start now...

healthunlocked.com/couchto5...

Building up to 5K will take approximately nine weeks, and then you may think about moving onwards towards 10K...but it is a slow and structured journey... and intended to get you there injury free. Stamina and strength have to build up to.... so this is your starting point

[Sandland in reply to Oldfloss]

Excellent link . Many thanks

[groovyforster]

I've been heart rate training for 2 years and am just now making improvements. My heart rae is similar to you where it used to elevate to 190 quickly and stay there. I am 46 so my max target heart rate should be 174. I found a program that has me doing 3 runs each week (speed run, tempo run, long run). I believe that it was these runs coupled with a new fitness plan that has helped me improve this year. Stick with it and be patient.

[Sandland in reply to groovyforster]

Thanks a bunch! What is the program?

[groovyforster in reply to Sandland]

Run Less, Run Faster. I adjusted the program according to heart rate rather than pace and it working well. Also keep in mind that you have to eat right as well.

[Sandland in reply to groovyforster]

Okay, thanks all good ideas and plenty to to think about especially ‘Food’

[Rignold]

It doesn't matter very much what rate your heart goes at, as long as you feel capable of the pace. What is important is how soon your heart rate returns to near normal once you stop.

[Sandland in reply to Rignold]

Cheers

Thankyou

[Sandland]

Hi

Update - taking part in 10k in May (vitality) have slowed down hr and increased distance to 10k . (60 min) I have been trail running, so running on the road will be different, I hope to do it under an hour.

Question: hot weather, I get very, very hot, any ideas as to keeping cool ???? Diet???

Sandra