Heart rate

[Kernyk123]

Hi I’m 62 and wondering about heart rate. When I started the programme it was around 180 now after completing week 9 it’s around 145. Is this ok ? Is there a safe range for heart beat - does it mean I’m getting fitter?

Thank you

[Instructor57 Graduate]

Hi, I started this at 63, didn't really check my HR at first but now I know it's certainly come down as I got fitter, on a 5k run my average HR is around 145 ish.There are several calculations for HR range if you Google it so probably better to researc rather than me just picking one as there are many influencing factors to consider ,

[IannodaTruffe Mentor]

It is a function of your becoming fitter that your heart rate is likely to reduce, however your figures are quite extreme.Firstly, how are you measuring your heart rate?

Are you exerting exactly the same effort to achieve both readings?

Many HR monitors are not very precise and can lock onto your cadence or even arm movement, therefore giving inaccurate numbers.

It would be a remarkable result for your heart rate to reduce by such a large amount as a consequence of a nine week training plan. To get any meaningful figures you need to track your heart rate regularly (every run) and to identify change make sure you are working at exactly the same level of effort.

If you want to track your heart rate then I suggest that you do a lot of reading and research, otherwise you are likely to become confused with the technicalities of the issue (I know I am) as there are no quick answers.

Basically your maximum heart rate reduces as you age and while there are lots of tables and calculators to estimate average heart rates but these return averages and by definition most of us are not average.

All you need to know about heart rate is that if you can speak aloud, clear, ungasping sentences as you run then you are at approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

[Kernyk123 Graduate in reply to IannodaTruffe]

Thank you for your reply and info. I am running on a treadmill and use the belt monitor they supplied. The 180 was when I began running say week 3 and the 145 was in week 9. I run at the same speed each time 7kph. And for the last 4 weeks it has been averaging 145. I was very unfit at the beginning! Is the reading 145 ok?

[IannodaTruffe Mentor in reply to Kernyk123]

We are all different, but a rate of 145 bpm is nothing to worry about for a 62 year old. Being able to speak aloud as you run is a better guide than any numbers unless you actually establish your actual maximum HR.

[Kernyk123 Graduate in reply to IannodaTruffe]

Thank tou

[nowster Graduate]

145bpm when active is pretty good. As your body gets used to exercise it'll get more efficient at doing things, so your heart won't have to work as hard when you're running.

Don't get worried if your heart rate varies considerably between runs.

Also, you'll probably notice your "resting" heart rate goes down a bit as you get fitter.

[Kernyk123 Graduate in reply to nowster]

Thank you for this - I’m still not really enjoying running but will keep going !

[nowster Graduate in reply to Kernyk123]

That's normal. It wasn't until later in the programme that something clicked mentally and I started to like it.