By kkhealthcarecentre 
Sometimes, going faster and exerting more effort isn’t always the best approach, especially if your heart rate during runs becomes too high. This could be a sign that you’re overdoing it and your body is struggling to keep up. So, what should your heart rate be and why is it important to monitor it? Here are some tips to help you stay on track with your training and continue making progress.
Determining Your Heart Rate
To start, find out what your average heart rate should be. Use the simple formula of subtracting your age from 220. For instance, if you’re 30, your maximum heart rate would be 190 beats per minute. Next, calculate your training heart rate by subtracting your resting heart rate from your maximum. If your resting pulse is 60, your training heart rate would be 130.
With this information, it’s important to understand the different heart rate zones and what they mean for your training.
Understanding Heart Rate Zones
The aerobic zone involves moderate effort where you’re working at 70 to 80 percent of your maximum heart rate. Using the earlier example of a 30-year-old, you’d multiply 190 by 0.70 to get 133, and 130 by 0.70 to get 91. Therefore, this person should aim to keep their heart rate between 91 and 130 beats per minute during aerobic exercises.
The American Heart Association suggests a slightly different approach for daily running, recommending a training range of 50 to 85 percent of your maximum heart rate. Pay attention to how you feel as you hit these zones. If you can’t say more than a couple of words, you might be in the anaerobic or danger zone. Speaking in phrases indicates you’re at the lactic threshold, and conversing in full sentences means you’re in the aerobic zone.
Recognizing the Danger Zone
A heart rate that exceeds 85 percent of your maximum is in what’s known as the danger zone. Signs include feeling like your heart is racing or having legs that want to give out. It’s an uncomfortable place to be and can put extra strain on your immune system. This stress can raise hormone levels that reduce immune cells, increasing your risk of illness or prolonged recovery, especially when training for a race.
Managing a High Heart Rate
If your heart rate is too high while training, consider revising your routine. Maybe you’re pushing too hard too soon. Slow down or walk if your heart rate exceeds your maximum, giving your body time to recover and your breathing to stabilize. Overtraining can lead to setbacks, illness, or injury, negating your hard-earned progress.
If a persistently high heart rate is an issue, consult with your doctor. They might suggest a different training approach or other solutions.
Monitoring Your Heart Rate
To keep track of your heart rate during runs, a GPS watch or fitness tracker is handy. These devices come in various price ranges, and you’ll want to ensure they have heart rate monitoring capabilities.
Choosing Between GPS Watches and Fitness Trackers
What’s the difference? Fitness trackers are usually more affordable because they offer fewer features compared to GPS watches. They generally have heart rate monitors, but their accuracy might be lower. Worn on the wrist, they track steps, calories, distance, sleep, and heart rate, often syncing with your phone to log your progress.
GPS watches can provide more accurate heart rate data and boast additional features. Many models don’t need to be paired with your phone, making them ideal if you’re serious about extending your training.
Maintaining Awareness of Your Heart Rate
Monitoring your heart rate is vital to avoid sabotaging your training efforts. Ensure your pulse stays below the maximum threshold, as calculated before. A fitness tracker or GPS watch simplifies this process. However, if high heart rate issues persist, reaching out to a doctor is crucial.