What is the normal range of heart rate for running

The normal heart rate range during running is generally 60% to 80% of the maximum heart rate, and the specific value varies depending on age, physical fitness level, and exercise intensity. Heart rate during running is an important indicator of exercise intensity, and the maximum heart rate of a healthy adult can be estimated by subtracting age from 220. For example, the maximum heart rate of a 30-year-old person is about 190 beats per minute, and maintaining a heart rate of 114 to 152 beats per minute during running is a suitable range for aerobic exercise. This range can effectively burn fat while avoiding the burden on the heart. Junior runners can wear heart rate monitoring devices to observe data in real time. When the target range is continuously exceeded or accompanied by chest tightness and dizziness, they should immediately slow down and adjust.

In some special circumstances, the heart rate response may deviate from the normal range. Long term exercisers may have a lower resting heart rate than normal due to increased pumping efficiency of the heart. During exercise, the increase in heart rate may be slower but oxygen supply needs can still be maintained. People with cardiovascular disease or taking antihypertensive drugs may have abnormal heart rate regulation mechanisms and are prone to sudden increases in heart rate or arrhythmia during exercise. Menopausal women may experience increased heart rate fluctuations during exercise due to hormonal changes, and personalized exercise plans should be developed in conjunction with medical examinations.

It is recommended that runners master basic cardiopulmonary function through regular physical examinations, warm up adequately before exercise, and gradually adapt to intermittent running in the early stages. Pay attention to replenishing electrolyte water during running and avoid intense exercise in high temperature and high humidity environments. If the resting heart rate continues to exceed 100 beats per minute or the heart rate recovery time after exercise exceeds 30 minutes, medical attention should be sought promptly to investigate potential health issues. Reasonably controlling exercise intensity can help improve cardiovascular endurance, but the heart rate target value needs to be dynamically adjusted according to individual differences.