Heart rate help.

[Runfatgirlrun71]

Hi all, first time on here. Just did my week 9 5k. 41/42 minutes ..found it really hard and has to use my inhaler twice. Very proud but found it hard. My question please ...my max heart rate I am told is 173. During this whole time I was at 169/170. Is this just because I am so unfit ? Should I be careful attempting a park run? Sorry if this is a stupid question ..just not sure how to bring my heart rate down. Thank you for any advice x

[primaballerina]

Not clear if you have 'graduated' this programe yet (as it's your first time posting)... but Hey girl -!!! you just did 5K in 41/42 minutes - that just AMAZING... it's so fast! and if you are still on Week 9 or just post week 9 that is really really good.

I can't really comment on heart rate from any deep knowelege base, and there will be others that reply that know much more than me... but I would slow down a bit, and just enjoy getting fitter rather than faster....

The aim of this programme is to run for 30 mins ... ironically it's not to actually do 5K.

There are lots of guidelines on how to go further or faster after 'graduation' - and as I'm only on W8 (and doing less than 3km in 28 mins) I will be following this guidance very closely after I complete W9.

So look out to replies to your question about heart rate, and slow down a wee bit and start to enjoy running, and building stamina and getting fitter every week.

Of course you can do a park run - just don't try to win - try to enjoy it instead!

: )

[Runfatgirlrun71 Graduate in reply to primaballerina]

Thank you. I am not sure if a graduated ..I am week 9 run 1 done . :-). I was running very slowely I think ...but now you said it maybe I should slow down. Thank you so much. I was so worried as felt so bad during it. If I am honest ...it’s put me off carrying on as found it so so very hard. X

[primaballerina in reply to Runfatgirlrun71]

OK - to graduate you have to do all of W9 which has 3 x 30 minute runs (not including warm up and cool down walks)...

So you've done your W9R1 - and MORE by doing a full 5K and running for over 40 mins - often graduates take another month or two to get there at that speed (I expect I will be one of them - if I'm lucky).

I suggest you do just 30 mins next time, and the time after... and when you have graduated you get a badge by your name on this forum (it's really cool) I'm hoping to get one before my 'big' birthday!

You are doing GREAT ... possibly too great... if you are not enjoying it!

There are fab people on this forum and loads of experienced ones who are so, so helpful.

As you get fitter, your heart rate will do down, you won't have to use your inhaler, and you will feel calm and not out of breath after your cool-down walk.

[Runfatgirlrun71 Graduate in reply to primaballerina]

Thank you. I think you are right. I managed 30, struggled another time at 30 so the full 5k was just too much for me!! It stopped my enjoyment ( loosely said as most of it hurt ) it was too much too early. Good luck and I will indeed now try to finish 3o mins of the plan xx

[Oldfloss Administrator Graduate in reply to Runfatgirlrun71]

Week 9..3 runs..30 minutes..slow and steady x

[Runfatgirlrun71 Graduate in reply to primaballerina]

Read your reply again. Thank you !!! I felt so bad that it felt so bad during it I nearly threw up ! Was feeling like giving up but your reply made me feel better xx

[ArthurJG Graduate]

Don't worry about those figures as they are almost certainly wrong. There are multiple reasons why they could be wrong. Unless you had your maximum heart rate measured in a stress test in a hospital the figure of 173 is only an average based on your age and nothing else: if you exercise regularly your maximum heart rate might be higher than average for your age. If measured your heart rate with a wrist-worn device be aware they sometimes pick up your running cadence (steps per minute) instead of your heart rate: 170 could be your steps per minute. Seriously, if you were running a your maximum heart rate for more than 40 minutes - well I'm not a doctor but I reckon you wouldn't need a watch to tell you something was wrong. If you are not uncomfortable running and your heart rate goes back to normal after a few minutes when you stop, then don't worry.

[Runfatgirlrun71 Graduate in reply to ArthurJG]

Thank you. It was my watch. I don’t do regular exercise until c25k. I didn’t feel comfortable at all, and had to walk for a short while at about 4k. Great ...I was really worried as it hurt so much & I saw my heart rate that maybe I should give up. I have enjoyed the journey but today’s run really toppled my confidence x

[ArthurJG Graduate in reply to Runfatgirlrun71]

Well if you were in actual pain that’s different. Especially if it was chest pain? Then you need to be careful. Where did it hurt - chest, legs or elsewhere?

[Runfatgirlrun71 Graduate in reply to ArthurJG]

No hear pain, just sore legs, joints, out of breath etc. Usual activity symptoms when not as fit

[Oldfloss Administrator Graduate in reply to Runfatgirlrun71]

Slow down..

[Oldfloss Administrator Graduate in reply to Runfatgirlrun71]

Slow right down..you are maybe pushing too hard. A lovely slow relaxed 39 minutes is all that's needed.

[Runfatgirlrun71 Graduate in reply to Oldfloss]

Thanks. I really felt like I was slow..will try slower.

[Oldfloss Administrator Graduate in reply to Runfatgirlrun71]

Ha ha..there's always slower..I am a slow snail on a go slow😉

[Hidden]

I would say if you’re out of breath and uncomfortable, slow down You want this to be enjoyable and like others have said, speed is not important at this stage.

[Oldfloss Administrator Graduate]

Hi there..not sure why you're running for 40 mins+ on Week 9..

30 minute runs at a slow and steady comfortable pace.

Forget 5K for now..just slow down..relax and run the 30 minutes

[ArthurJG Graduate in reply to Oldfloss]

Unless it’s a different version of C25k I suppose? Most people here use the app but lots of running clubs do distance-based versions. (I do think the progression on the app is better but maybe I’m biased.)

[Runfatgirlrun71 Graduate in reply to Oldfloss]

The group that I do one of the runs with decide to give 5k a go. I agree - Greta advice from all. ..go back to the 30 minutes.

[Oldfloss Administrator Graduate in reply to Runfatgirlrun71]

Just steady..and enjoy.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan healthunlocked.com/couchto5... explains the easy conversational pace at which it is recommended that you do C25K.

Are you doing another version of C25K, other than the NHS ONEYOU version that this forum primarily supports?

[Runfatgirlrun71 Graduate in reply to IannodaTruffe]

Thank you. No, the group just decide to do the 5k in the group run. I will go back to 30 mins until more comfortable.

[GoogleMe Graduate]

Does seem to be all a bit of a muddle.... If you are doing the NHS version, despite the title, 5K doesn't come into the programme at all other than the title. Yes, a minority will be running 5K on a Week 9 session but most won't and especially not the previously unfit. And arguably participants shouldn't even know! Tracking your distance is not part of the programme and often does more harm than good. It looks as though doing both that and tracking heart rate instead of simply listening to the audio coach instructions for the programme have caused you a good deal of needless worry and unpleasant experiences.

Depending on whether you had maintained a running motion for 30 minutes when you walked for a bit, you have either 2 more 30 minute runs or 3 to go before graduating. It does get quite exciting at this point and can be easy to get carried away but it's all about keeping moving in a walking motion in the walk element (a real amble might be a bit slow but no need for a 5 minute route march to start) and a running motion in the run element. You've got great scope for getting maximum enjoyment out of the end of the programme.

[Runfatgirlrun71 Graduate in reply to GoogleMe]

Yes yes. I think I got carried away. Back to finishing week 9 30 mins run.

[Beccym Graduate]

If your heart rate monitor is on a fitbit, Apple watch or the like they tend to be a little inaccurate about 10% out. 160 to 170 is what mine goes to as well. I have been running for a few years now. But according to my fitbit my cardiovascular health is excellent for my age. There are loads of people in GPS because of the monitors try not to get hung up about it.

Park run is not a race take your time and enjoy it. Like others have said don't get hung up on distance and pace at this point both come with time.

[Realfoodieclub Graduate]

I have to agree, slowing down is the answer. It is a skill runners have to learn and I think it is one of the hardest, it took me ages to learn to slow my pace down. I think everything will feel so much more comfortable if you do. Also have a word with your asthmatic nurse, the general advice is have a puff of your inhaler before you start, but just check that out. Take care. Rfc x

[Runfatgirlrun71 Graduate in reply to Realfoodieclub]

Thanks. Yes I have been having a puff before start and using a scarf over my mouth which helps. For 30 min run I only need inhaler start and maybe finish. I think I just went too far too quickly too early. Great advice

[KayBee1000 Graduate]

Hello, just wanted to add to the chorus here! The aim is to run for 30 mins non-stop by the end of week 9 - I really wish that 5k wasn’t in the name of the app because it gives people a false assumption about what they should be achieving by the end.

If you are feeling unwell because you’re so out of breath it’s probably a good indication that you are trying to go too fast/far.

I graduated a few months ago, I am still only running for 30 mins a session, trying to increase my speed/distance gradually and I am still not at running 5k yet.

Sometimes I don’t enjoy my runs, or it’s hard work, or I’d rather not be doing it, but that’s just me being a bit lazy and moany 🤣

With regard to heart rate, my Fitbit shows my heart rate as about 160bpm when I’m running - I don’t really take any notice of it tbh and just think about how I feel. So, if you are a bit out of breath, sweating, it’s hard work that’s fine. If you have chest pains, feel like you are going to pass out, have an asthma attack, or it takes you more than about 5-10 mins for your breathing and heart rate to return to near normal for you, that’s something you should be concerned about.

TLDR; don’t worry about your speed or distance, slow down so you can run for 30 mins without feeling like you’re dying 😉

[nif100 Graduate]

well to me I think everyone is saying the same and me too. You need to slow your pace down. Stamina and fitness comes with pacing yourself that way you can increase your distance and then go back to shorter distances eventually and run them faster but not at week 9. A lot of people including me are not even thinking about the distance of 5k it is about maintaining 30mins of running 3 times a week and feeling comfortable at the end. It is not a speed v time thing. I think you will enjoy this more in the long run

[Pemberly Graduate]

Well done to get to wk9 , you are nearly there - to quote Laura 'You can do it, you can definitely do it'.

I graduated in December but am only just now completing regular 5k+ runs. I start out by saying to myself 'slowly, go slowly' and have found my best times doing that.

Hopefully we will all still be running this time next year so it has to be achievable, rewarding, satisfying and sometimes even fun!

I hope you enjoy graduating and then continue to run afterwards.

[Runfatgirlrun71 Graduate in reply to Pemberly]

Thank you.

[Beachcomber66 Graduate]

I am with Oldfloss .......slow down and forget about 5k in 30 minutes. I started C25k last May aged 66 and the one thing that worried me was the fact that I have asthma and an occasional tendency to tachycardia. I find that I can now run 5k in under 35 minutes at an average heart rate of 146. 10k takes me about 1hr 14 minutes at the same average heart rate. My heart and asthma are perfectly happy. So what worked for me was building up from very slow indeed to a bit quicker and making sure that I never get out of breath. I never take myself to the point where I am gasping for breath. Younger fitter people can push themselves as hard as they like, but for some of us building up from really slow is definitely the way. You are doing really well by the way...just don't be in a rush or be distracted or discouraged by artificial targets.😊

[Runfatgirlrun71 Graduate in reply to Beachcomber66]

Beachcomber. Thanks good advice. Is that a Grand in your picture ? If so ....I have one too.

[GoogleMe Graduate in reply to Runfatgirlrun71]

Oooh, lovely dogs!

[Runfatgirlrun71 Graduate in reply to GoogleMe]

3!

[Beachcomber66 Graduate in reply to Runfatgirlrun71]

I can see why you think that...they are really beautiful dogs (one lives near to us), but Molly is a well trimmed Old English who happens to have dark eye patches...her 35 kilos are condensed by the photo!! 🐶

[Big_red Graduate]

I graduated this morning - yaaay! But I took note of my distance and in the 30 minutes I managed 4km. So I have a goal now for my postgraduate runs. (I am very pleased with myself)

[Runfatgirlrun71 Graduate in reply to Big_red]

Congratulations. X

[GoogleMe Graduate in reply to Big_red]

Yay! You've highlighted that not getting to 5K in the 30 minutes simply gives you a ready made goal for continuing with running. I'd be pretty sure that more or less anyone who can do C25K can get to 5K... 5K in 30 minutes is not going to be something all of us will want or be able to do (but for some it means a succession of 3 big achievements)

[Runfatgirlrun71 Graduate]

Thank you EVERYONE ! what a lovely forum. I really appreciate the advice.

[ThermoWoman]

Hello - well done on your time and as others have said maybe you pushed yourself a little bit too far. You should not work out at your maximum heart rate for a long period of time and sometimes these HR monitors are not accurate. I always test myself when running, am I breathing at a good steady pace, no black dots before the eyes, do I feel I have energy left in the tank etc. Also its about how you recover and what your resting heart rate is. When I run full pelt my HR goes up to 173 but I cannot maintain that for long and when I go back to my normal pace my HR drops very quickly back to 146 and when I finish it drops to 86 and eventually back to 58 which is my usual resting HR. I am coming up to 60 so I know it is different for everyone. I am on W9R2 and I push myself to see just how long a 5k would take me and its around 38:36, at a steady 146HR. x

[Runfatgirlrun71 Graduate in reply to ThermoWoman]

Thanks. Interesting info. Yes I think it was just too hard for me. My resting is much higher than you.

[EB43 Graduate]

Lots of really good advice and I know you have two more runs before graduation but once you have it can be lovely to turn all your tech off and just run. I got really caught up after I graduated on better times and monitoring my heart rate but started to dread the run itself. I try and make an effort to run at least once a week with no tech. I plan a rough route and just run it, take a chance to enjoy the scenery or at this time of year listen to the birds but most importantly just feel good for running. Give yourself a pat on the back for getting so far and a break from the whole 5k in 30 minute lark. 2 and a half years in I have broken 30 minutes 3 times and I don't care, when I'm running regularly I run a slow 14k on a great day and a 3k on a bad one but every run counts. Good luck with your last couple of runs and look forward to graduation you deserve it.

[Runfatgirlrun71 Graduate in reply to EB43]

EB43, that’s a really interesting perspective and one I didn’t consider before. You are right as I am listening to music, Laura, watching my watch for heart, anymore tech it will be like having a tv on my back. At the moment the music helps a lot just to get to each 5 minutes. I will truly feel like someone who can run if I can do it naked ( not literally !)Thanks so much for the advice.