For runners it is very important to monitor their heart rate while running. In this article I am going to tell you how to lower heart rate while running. I am researching on this topic from a long time and feel that it is the time to share what I have learnt over the years as it may help all my fellow runners.
I have been running for more than 20 years and I run long distance such as marathon and half marathon. Only a few years back I realized importance of monitoring heart rate during running. Earlier when I used to run, most the time I found that during my practice sessions of 40-50 minutes of running, most the time my heart rate remains in peak zone i.e. 85-90% of maximum heart rate.
If you also have similar issues, this article is for you as I will tell you how with regular practice you can lower your heart rate which is very good for your health and long life of your heart. If you are not aware about this please start to monitor your heart rate during running.
Why it is Important to Monitor Heart Rate?
It is important to monitor your heart rate because heart rate increase with the intensity of your workout. However, having long workouts with high heart rate can damage your heart and can lead to health complications. Therefore, always keep your heart rate in check.
What is the Ideal Heart Rate Zone while running?
Ideal Heart Rate Zone while running is 50-85% of your maximum heart rate. To calculate your maximum and target heart rate, simply subtract your age from 220. For example, if your age is 45 than your maximum heart rate is 220 – 45 = 175. During regular running and exercise sessions your objective should be to have a target heart rate of 50 to 70 percent of your maximum heart rate and 70 to 85 percent for vigorous activities. Which means heart rate range of 82 to 148 per minute for a 45-year-old person. It will vary for different age group but the formula will remain the same. This is a well adopted calculation accepted all over the world.
How to Lower Heart Rate?
During running sessions monitor your heart rate from a tracker. Whenever you find that during run your heart rate is crossing your target heart rate it is advisable to slow down your speed or stop. Take a break and start again. As you decrease intensity the heart rate will become low. Try to find out a speed and rhythm within your target heart rate zone. Try for a lower target heart rate zone of 50 to 70% of your maximum heart rate and for 70 to 85% for vigorous run and exercise sessions.
Initially you will find it hard to lower your speed or to stop but if you can practice like this, within 2 months you will find reduction in your heart rate drastically. One you are able to reduce your heart rate it will help you increase your speed and timings as well because you will have a larger range for your workouts.
Other ways to Reduce Heart Rate
Other ways of lowering your heart rate are practicing deep breathing techniques, try to stay calm as much as you can, practice stretching and relaxation exercises, going for a walk in an environment friendly area, take a healthy diet full of fruits and vegetables, stop smoking and alcohol, less intake of caffeine etc.
