What is the normal range of heart rate for children running

The normal range of heart rate for children running is usually 120-160 beats per minute, and the actual heart rate is influenced by factors such as age, exercise intensity, physical fitness level, environmental temperature, and individual differences.

1. Age factor

Preschool children have a higher resting heart rate, which may reach 140-160 beats per minute during running. Children aged 6-12 gradually improve their cardiovascular function and maintain a heart rate of 130-150 beats per minute during exercise. Before and after puberty, as the heart develops and improves, the heart rate gradually approaches adult levels. Parents can estimate the maximum safe heart rate by subtracting age from formula 220, but it is recommended to control it within the range of 60% -80% of the estimated value during actual exercise.

2. Exercise intensity

During low-intensity jogging, the heart rate is mostly in the range of 120-140 beats per minute, manifested as stable breathing and normal conversation. During moderate intensity continuous running, the heart rate often rises to 140-160 beats per minute, during which breathing may deepen but short sentence communication may still be possible. If a child's heart rate exceeds 170 beats per minute and their complexion turns pale or they vomit, they should immediately stop exercising. It is recommended to use interval training, alternating between running and walking.

3. Physical fitness level

Children who exercise regularly have lower resting heart rates, and the increase in heart rate is smaller when running at the same speed. Children who have just started exercising may experience a rapid increase in heart rate and slow recovery, which is a normal phenomenon in the process of cardiorespiratory adaptation. It is recommended to engage in regular exercise 3-4 times a week, lasting 20-30 minutes each time, gradually improving physical fitness. After exercise, measuring the pulse of the wrist artery for 15 seconds multiplied by 4 can accurately obtain real-time heart rate data.

4. Environmental Temperature

When running in a high-temperature environment, the heart rate will increase by an additional 10-20 beats per minute, which is a compensatory response produced by the body to dissipate heat. It is advisable to avoid vigorous running when the temperature exceeds 30 degrees Celsius or the humidity is greater than 70%. It is safer to choose the morning or evening period. Pay attention to whether children show signs of overheating such as excessive sweating and skin flushing, and promptly supplement with electrolyte containing drinks.

5. Individual Differences

Some children may have physiological variations such as sinus arrhythmia, and their heart rate may fluctuate greatly during exercise. Children with congenital heart disease or asthma should develop exercise plans under the guidance of a doctor. If the heart rate continues to exceed 180 beats per minute or if there is chest pain or dizziness after exercise, medical attention should be sought to investigate diseases such as myocarditis. Parents are advised to record their children's daily resting heart rate as a benchmark reference value.

Children should wear breathable sportswear when running, choose plastic tracks or flat grass to reduce joint impact. Warm up thoroughly for 5-10 minutes before exercising, and then stretch and relax after finishing. Pay attention to supplementing high-quality protein and complex carbohydrates in diet to ensure sufficient sleep and promote recovery. Regularly conduct physical fitness tests, adjust exercise plans according to growth and development stages, and cultivate healthy habits of lifelong exercise.