What is the normal range of heart rate during running

The normal range of heart rate during running is generally 60% to 80% of the maximum heart rate, which can be estimated by subtracting age from 220. Heart rate is influenced by factors such as exercise intensity, physical fitness level, and environmental temperature. Maintaining an appropriate heart rate while running can help safely and effectively improve cardiovascular function. For healthy adults, moderate intensity exercise is recommended to be maintained at 60% to 70% of maximum heart rate, where breathing is slightly faster but normal conversation is possible, and the proportion of fat consumption is higher. High intensity running can reach 70% to 80% of maximum heart rate, which is suitable for improving endurance, but it should be noted that the duration should not be too long. Beginners or those with weak cardiovascular function should start with low intensity and gradually adapt before increasing intensity.

In some special circumstances, the heart rate range needs to be adjusted. Patients with hypertension or heart disease should control their exercise intensity under the guidance of a doctor, usually not exceeding 50% of their maximum heart rate. When exercising in a high temperature and high humidity environment, the heart rate may increase by 5% to 10% compared to usual, and it is necessary to replenish water and reduce speed in a timely manner. When taking certain medications that affect heart rate, abnormal fluctuations in heart rate may occur.

should be consulted before exercise. It is recommended to wear a heart rate monitoring device to observe data in real time during running. If chest tightness, dizziness, or heart rate continues to exceed the safe range, exercise should be stopped immediately. Daily exercise can gradually improve cardiovascular endurance through interval training. Warm up and stretch before and after exercise, and avoid running immediately on an empty stomach or after a full meal. Middle aged and elderly people, as well as patients with chronic diseases, need to undergo regular physical examinations and develop personalized exercise plans based on doctor recommendations.