Heart Rate during the Program , what is a safe range.

[Gentlydoesnt]

today was the 25 mins run my first of this length , I’m currently 59 years of age I am on medication for controlling my blood pressure and I’ve just looked at my maximum heart rate during this run it showed as my minimum via I watch was 133 bpm and my maximum was 174 beats is this dangerous or not or can you get away with it for a short time. Anyone have any opinions on this, I realise that these runs are their to shock or test your system but I don’t want to conk out half a way through !.

[Gentlydoesnt Graduate]

to add I’ve just read that your max heart rate should be 220 - your age so 174 is around 14 beats higher than recommended or is safe to just continue as long as you ain’t doing this every day?. I wasn’t aware of such a rate during the run and didn’t get any chest pain or anything ?.

[Cmoi Graduate in reply to Gentlydoesnt]

220 minus age is utterly useless in my case as the max heart it gives me is far too low. However, it's not about "getting away with it." While C25K runs might feel challenging, they certainly aren't meant to "shock or test your system.". There's no good reason to push yourself so much that you can only gasp the odd word and you feel your heart hammering. Even when training for a marathon that sort of effort is associated with speedwork; the vast majority of runs are done at a comfortable or slow pace.

I run a lot of hills and trails, so run by effort, not what my watch says, which is frequently nonsensical.

If you're at all concerned about your heart rate or how you feel when running, get medical advice. Also, if you're going faster than a pace that you can comfortably sustain while chatting, slow down.

[Yesletsgo Administrator]

First the caveats: 1. I'm not a doctor 2. If you are on blood pressure medication it's probably a good idea to get advice from someone who is medically qualified.

Having said which...the monitors on smart watches aren't considered to be as accurate as a dedicated chest monitor. Also, you need to make sure your watch strap fits you quite tightly when you run as otherwise the feedback from your cadence (the number of times per minute that your feet hit the ground) can interfere with the HR reading and give you the wrong stats.

If you are concerned that your HR is too high the answer is simple - slow down until it isn't. There's a temptation to think that faster is better, but this is not so, especially when you are just starting to run. The faster you go, the less enjoyable it is and the more likely you are to injure yourself. You have a watch that monitors your HR so instead of looking at your pace or speed keep an eye on that. When it creeps up reduce your pace.

Alternatively, as you run say out loud 'I can get to the end of this sentence really comfortably using only one breath'. If you can do this, fine, but if you run out of puff you're going too fast.

Running slower will allow you to go further. You'll feel more comfortable when you run and a whole lot more energised when you finish.

So in the interim my advice would be to slow down until you get the medical OK for trying to go faster. Who knows, you might like it so much the problem will disappear?

[Gentlydoesnt Graduate in reply to Yesletsgo]

Thanks for that , I didn’t notice anything at the time but will monitor the pulse rate in two days it gradually increased towards the end of the run I guess that’s the extra 5 mins , going from 2 x 10 with 3 mins walking in between looks a big step.

[IRunning in reply to Yesletsgo]

This is great advice, and it’s also worth noting that everyone, regardless of age, sex, weight is different. Also if you started C25k cold (not much previous exercise, not that fit etc) it won’t be uncommon for your heart rate to get a bit high. I remember a few of my runs in the early weeks I was getting 165ish bpm. Now I’m a more seasoned runner (I didn’t say good though 😂), even if I push myself over long distances it rarely goes above 150. Just like the rest of your body your heart gets conditioned through exercise to cope better with exertion over time. Rate of recovery is important too, if it’s staying high for a long time after you stop running then pay attention to that. I read that some professional marathon runners can have an average bpm of 100 during a race and some 140. If you’re worried speak to a medical al professional 👍

And good luck with the programme.

[nowster Graduate]

Disclaimer: I'm not medically trained.

It varies a lot from person to person. The formula quoted above is just an average guideline.

I'm 56 and my HR has comfortably gone up to 180bpm without any problems. For others my age 160bpm could be very high.

If you're at all concerned check with your doctor.

[linda9389 Graduate]

I would reiterate what others have said. I would add that there are many formulas for calculating MHR. The standard one you refer to is less useful if you are younger, or older. I'm 63 and my MHR for a run has often been in the 170s and 180s throughout my running. That's about seven years. I haven't spoken to a GP because I haven't felt over strained, nor flet any other ill effects and my HR always drops quickly back to normal when I stop and rest.If you have any personal concerns, speaking to your GP has to be the best advice.

[Gentlydoesnt Graduate in reply to linda9389]

Thank you for your advice

[drl212 Graduate]

I would echo those that have recommended seeking medical advice from your provider especially regarding your anti-hypertensive medications which may affect your heart rate.

[Gentlydoesnt Graduate in reply to drl212]

I’m going to look at the pulse meter from now on if it gets to high I’ll slow down , I’m hoping that it was due to having to remove jacket etc and carry it for 20 mins not helpful having a coat slung over your arm

[GoodTea]

I had similar concerns to you about maximum heart rate (MHR) when I returned to running after a 6-year break and open heart surgery.

In the FAQ section of C25K, there's an excellent overview of the issues relating to MHR (a couple of the posts you have received reflect advice in the FAQ):

healthunlocked.com/couchto5...

It's 9-months since my triple bypass op. I've worked through the C25K programme which I found was brilliant for building up my fitness and avoiding problems with tendons, ligaments and my heart.

For me, it's been a C24K programme - I'm quite happy with that as I have avoided a recurrence of the ball-of-the-foot impact injury which led to my 6-year break from running. I sing to myself while running and always slow down if I can't chant with ease.

I've found that as I've got fitter, my resting heart rate has decreased - which is a normal reaction. Plus it feels so good to be running again now that I'm well past the stage of my body getting used to 30+ min runs. Hope that you will have a similar experience.

[Gentlydoesnt Graduate in reply to GoodTea]

Thank you that’s very helpful

[moopo]

I have read that for those of us carrying a bit or extra timber the more optimal weigh loss range of heart beat is 70% of one's max heart rate. I usually run a bit brisk and my heart rate will creep up unless I am consciously keeping my pace down. If I don't do that the end of the run is tougher and a bit of a drag.

[Baggieboy61 Graduate]

Hi. I take a beta blocker for hypertension. I had a catheter ablation carried out 20 years ago to cure an abnormal high heart rate. I will complete week 8 today and during that time my HR has never gone above 140. I can’t get it higher because of the meds. Without the meds my 140 could be someone else’s 180. So I assume my max to be 140 and I run on average around 110. I recite the alphabet every 5 minutes and that’s how I judge my effort. The heart rate takes care of itself. Slow and steady is my mantra.