![]() ![]() Instead of targeting a specific pace you think “should” feel easy, go by perceived effort instead, suggests Amy Morris, an RRCA-certified running coach and director of personal training at CrossTown Fitness in Chicago. Until then, slowing down can bring your heart rate back under control. You’ll also find your heart rate comes back down more quickly after hard efforts. Not only will your resting heart rate decline, you’ll see less of a spike at each new intensity, from an easy jog to an all-out interval. And, you’ll improve what’s called your vagal tone, your ability to activate the parasympathetic nervous system, which calms your body down from stress.Īdd it all up, and after about two weeks of consistent running, you’ll likely notice a difference in your heart rate, Dr. Your heart grows stronger, too, meaning it can push out more blood with every pump. Stronger muscles do a better job of extracting oxygen from your blood, so you don’t need as high of a heart rate to fuel you, Dr. Over time, your body begins to adapt to the strain of training, decreasing the burden on your cardiovascular system. That’s the branch responsible for the “fight or flight” reaction, the adrenaline surge that bumps up your blood pressure, heart rate, and breathing rate, among other changes, Dr. When you’re first starting to run (or coming back after a break) any increase in intensity stimulates what’s called your sympathetic nervous system. There are plenty of reasons your heart rate is elevated on a given run, and many are harmless and easily reversible. ![]() Reasons Your Heart Rate is High When Running (Photo: Getty Images) ![]() But that still doesn’t mean you should freak out if they creep up. If you’re wearing a chest strap, which directly reads your heart’s electrical rhythms, your numbers are more accurate. So there’s a chance a high reading may not even be accurate in the first place. The more you’re moving, the less reliable the data. Friedman cautions runners against obsessing over their heart rate: wrist-based heart rate monitors aren’t 100-percent accurate, especially if you have darker skin. Your height and amount of muscle mass also play a role, as can your breathing patterns.Īnother reason Dr. On average, women’s hearts are smaller, and have to beat faster to supply oxygen and other nutrients to their bodies (though training can certainly begin to equalize this). “What one person’s heart rate is on a run can be completely different from somebody else’s.”īesides genes, a few other factors play a role. Resist the urge: “It’s very genetically driven,” Dr. Thanks to the ubiquity of smart watches and other tracking devices, it’s easy to obsess over your heart rate-and even compare it to your running partners’. That said, there are a few red flags that should prompt you to seek treatment for a fast heartbeat, including when it comes with other symptoms such as shortness of breath, chest discomfort, irregular heartbeats, nausea, lightheadedness, or passing out. Eli Friedman, medical director of sports cardiology at Miami Cardiac & Vascular Institute. In most cases-especially if you’re active and healthy overall-it’s probably nothing to worry about, says Dr. Why does this happen, when it is a problem, and what can runners do about it? In fact, runners often cruise through the first few stages of stress tests-cardiology exams that require increasingly hard efforts on the treadmill.īut sometimes when you’re trying to run easy, your heart rate may feel like it’s soaring out of control-or at least, out of proportion to your pace. Ruwanthi Titano, a cardiologist with Mount Sinai Health System. Regular runners tend to have lower heart rates at rest and at every level of physical activity, from light to moderate to intense, says Dr. RELATED: How to Use Heart Rate Training in Your Workouts Like a Pro Regular training can boost your stroke volume over time, but in the moment, the only way for your heart to meet increased demands is to pick up the pace. That figure is the product of your heart rate and one other factor: your stroke volume, or the amount of blood pushed out with each pulse. Elaine Wan, Esther Aboodi associate professor of medicine in cardiology and cardiac electrophysiology at Columbia University Medical Center, College of Physicians and Surgeons and attending physician at New York-Presbyterian Hospital. To get it there, your heart needs to increase your cardiac output-the number of liters per minute of oxygen-rich blood it pushes through your arteries, says Dr. But when is a high heart rate, especially on an easy run or jog, cause for concern?Īs you increase your effort level from a walk to a jog and beyond, your muscles require more oxygen to produce energy. And a ramped-up heart rate during any type of exercise is not only normal, it’s necessary. That heart-pumping, give-it-your-all feeling is one of the reasons many of us run in the first place. Get access to everything we publish when you ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |