Heart rate zones and 25min run

[Woodlandretriever]

Just finished my week 6 run 3, 25min run. I decided to just run and ignore my watch, I previously have been trying to limit my time in ‘zone 5’ (garmin) but have just got home and 22 out of 25mins was in zone 5 for heart rate. I don’t understand as it feels like my legs like that pace but looking at my heart rate maybe it is too high? Any tips on trying to find a slower comfortable pace or will my fitness adapt to the pace that feels comfortable?!

[Oldfloss Administrator Graduate]

Well, if you are comfortable and if your legs and the rest of your running body are not strained or struggling, then maybe your happy pace is what you have found.I do not use my heart monitor but I know many do.

I think IannodaTruffe posted on heart rate...maybe check the pinned posts?

[Hidden]

I'm with Oldfloss and don't worry about using a heart monitor, but out of interest is just your watch that's doing the reading or are you using a heart strap as well, a watch alone isn't that accurate and the settings are preset! Ideally you'll need to tweak the parameters to suit you as an individual.

[Woodlandretriever in reply to Hidden]

Yes it’s just a watch and a basic garmin model.

[Instructor57 Graduate]

If it feels comfortable and you are running at a conversational pace then it's about right !Take a look at this post on HR, it may help .

healthunlocked.com/couchto5...

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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

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.

Enjoy your journey.

[Woodlandretriever in reply to IannodaTruffe]

Thanks, I’ve never tried talking as I’ve just been running on my own. Thanks for the tip!

[IannodaTruffe Mentor in reply to Woodlandretriever]

An easy conversational pace equates to 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.

[Mrsrun Graduate in reply to Woodlandretriever]

I always run on my own but also I am always talking whilst running.. No wonder people give me strange looks. Happy running.

[Chris--B Graduate]

I have the same issue. I have a Fitbit and was concerned that my heart rate was going above the "Maximum" heart rate as defined by the formula 220 minus your age. Fitbit gives ranges of Fat burn, cardio and peak. Most of my run is in peak.I looked into this and read the posts and links given on this site plus a number of others. The 220 minus your age is only one of a number of calculations for MHR but all are in the same ball park. Some say it is an estimate of your MHR, others say it is a figure that you will not exceed. The only thing I could take from what I read was that the figures are for the average person and how many of us are exactly average?

I tried slowing down my running and it made very little difference to my HR but did feel more difficult and the distance I could run reduced. I also felt more aches and pains during and after the run. I was going backwards in what i was achieving.

After posting on here a few replies suggested ignoring the figures and run at a speed I feel comfortable at. As soon as I did that I was back to my previous distance.

My concern was that running with a high heart rate may be doing unseen harm but nobody seems to be able to give a verdict on that.

At the end of a 5k run I am tired but not fighting for breath and then have a 15 minute brisk walk home so not completely knackered.

A few years ago I used to use a rowing machine at the gym. I used the highest resistance and had an average pace of 36 strokes per minute and did about an hour 2 or 3 times a week. I didnt have a fitbit then so have no idea on my heart rate. As far as I am aware that didnt kill me but would have thought the effort involved was comparable so assume it is OK.

One thing I did find was that it is easier to run slower on a treadmill than outside. I was able to slow the speed a bit each time and keep it constant throughout the run without too much discomfort but again, very little affect on my HR.

Good luck with your running.

[John_W Graduate Ambassador in reply to Chris--B]

If slowing down made little difference to your HR then that's showing that the measurement, the device, is giving you incorrect data. Fitbits are notoriously inaccurate and tend to be marketed as 'lifestyle' devices, not running ones.

In my opinion, any discussion of HR is worthless unless the measurement can be trusted.

[Woodlandretriever]

Thanks, yes I could easily walk for a long time after too (but I have quite good walking fitness). I find the slow pace running very laboured indeed, it feels odd, I will give it another go to see how my body reacts just in case. I find treadmill running easier because of the set pace but I don’t have access to a treadmill.

[Dups Graduate]

I’ve given up worrying about HR. I started running C25K last July and now doing first HM next week. I an so much fitter and running so much faster than I ever thought possible.... in zone 5 for probably three quarters of each run. I’m not desperate and gasping at the end of runs where I can’t do the walk home, although I always have a really red face like a tomato 😂 So I haven’t really got any good advice. If you are comfortable at the end of yours runs just enjoy it 😊

[John_W Graduate Ambassador]

What was your breathing like at the end of the run? How did you feel physically?

[Woodlandretriever in reply to John_W]

Breathing was ok, I definitely wasn’t gasping and I was happy to do my 5min fast walk. Body felt ok after I stopped, I wouldn’t have wanted to run any further but I could have walked after for a long time or done a different form of exercise. However about 1.5-2 hours after my run I had cramping in my stomach and then an upset stomach which previously has happened when I’ve attempted longer runs on the couch to 5k, this is the first time it’s happened on this attempt at c25k.

[John_W Graduate Ambassador in reply to Woodlandretriever]

If your breathing was 'ok' then I suggest that either your Garmin was telling porkies (could be for a number of reasons) OR your zones are not setup properly.

In others, you were more than likely NOT in Zone 5, which, if using a 5 zone model, would see you gasping and unable to say no more than a few words during your run.

[Fionamags Graduate]

I changed the max heart rate in my garmin as the 220 minus age thing was hopeless for me. Those links above have some really useful advice in them. Good luck!

[Maz1103 Graduate]

I've worked my own zones out based on heart rate reserve. I use a chest monitor (ebay bargain) and use an educated guess on my max based on what I've seen