Should I slow down my approach to couch to 5k

[boristmonk]

I'm 43 a have been using the lockdown to getting into a healthy routine from my usually desk based car commute lifestyle. I've completed a 20 minute walk/run today covering 2km in total, but my heart rate was peaking at 197 bpm during one of the run phases and I'm concerned that maybe I should ease down the pace a bit and take longer steps to get to 5k. I know I am coming from a very unfit start, and carrying a couple of extra stone that will hopefully be shed along the way, but is it sensible to carry on at this pace?

[Speedy60 Graduate]

Hi, congratulations on getting started. 👏

How are you measuring your heart rate? Wrist based trackers are unreliable. If you're using a Fitbit, ignore it and listen to your body. You should be running at a pace where you could still have a conversation and not gasping for breath.

There is no such thing as too slow. Check out Japanese slow running on YouTube. 👍

Good luck

[boristmonk in reply to Speedy60]

Apple Watch 5, generally reads around 145 bpm with a brisk walk, 120-130 with a more casual stroll. Resting is usual in the 80 bpm range. I know I am very unfit, the only running I have done prior to starting this was when I wanted a bath, but want to make sure I do it safely.

[Speedy60 Graduate in reply to boristmonk]

The only way to monitor your heart rate reliably is with a chest monitor. Sometimes wrist based monitors lag, or latch on to your cadence (foot fall). I wouldn't dream of telling you to ignore your heart rate if you feel unwell. If you have concerns, you should speak to your doctor. I would strongly recommend that you take note of your body's responses though, rather than the stats on your watch.

My best advice is to go as slowly as you possibly can while still in a running motion - I.e. both feet off the ground during your stride. Japanese slow running got many of us through couch to 5k.

[CocoChannel]

Heart rate will be very fast when you first start exercising. I asked a heart consultant about the oft-used 220 minus age max heart rate rule, and he said it was just a guide, but it would be sensible to stick to it to begin with. In your case, stick below (220 - 43) 177 and ease off if you approach this.

My exercising pulse rate came down within weeks and is ridiculously low at rest (47), but I was very cautious about going over 155 or so when I started exercising two years ago.

Oh and I use a Fitbit ionic, which is probably not all that accurate but is a good comparison. Check your pulse manually on occasions too.

[UnfitNoMore Graduate]

As above, there’s known issues with wrist base HR monitors when running, while no expert on Apple Watch I’d be surprised if they didn’t have the same issues. If you hadn’t had the watch on, how would you have felt about the run? I’d take nausea, dizziness or faintness as a real indicator that there was an issue over the numbers on my watch any day.

Your original question though, should you slow down? If you couldn’t speak in full sentences, without gasping, the answer is YES... the reasons for this are here mensrunninguk.co.uk/top-fea.... C25K is all about raising the fitness and developing the body to become a runner, so all runs should be comfortable... after C25K you should look to run 75% or more or your runs (or weekly distance) at this same comfortable pace.

Welcome to the forums and the plan... please have a read of the guide to C25K for more on pace and many more tips. healthunlocked.com/couchto5...

Hope this helps. Well done getting started.

[John_W Graduate]

The reading of 197 bpm was almost certainly false.

[boristmonk]

Other than being a little puffed out, I felt fine, at this point I was on the downhill portion of circuit, so probably running faster than I do on other bits. I'll have a look into the japanese slow running a go. The main aim for me is to feel better in myself both physically and mentally, so I may adjust how I approach my route to discourage the speeding up as well. Thanks for the advice

[SueAppleRun Graduate]

I agree with what everyone else says, but you don’t say what week or run you are on, in the beginning my heart rate peaked at 186 and now a year later rarely goes above 155 on a run unless i do a brief sprint, but the wrist based heart rate monitor is just a guide

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Enjoy your journey.