What is the normal range of heart rate when running

The normal heart rate range for adults running is generally 120-160 beats per minute, which is influenced by factors such as age, exercise intensity, and physical fitness level. The heart rate during running can be evaluated by the maximum heart rate percentage, and the safe range is usually controlled within 60% -80% of the maximum heart rate.

1. Age factor

There are significant differences in heart rate among different age groups when running. During exercise, the heart rate of teenagers can reach around 190 beats per minute. For middle-aged people, it is recommended to maintain it at 140-160 beats per minute, while for the elderly, it should not exceed 140 beats per minute. As age increases, the maximum heart rate naturally decreases, calculated by subtracting age from 220. Children have a high resting heart rate due to their active metabolism, and the room for heart rate increase during exercise is relatively small.

2. Exercise intensity

During low-intensity jogging, the heart rate is mostly in the range of 120-140 beats per minute, and during moderate intensity constant speed running, it rises to 140-160 beats per minute. During high-intensity interval training, the heart rate may exceed 170 beats per minute. After long-term training, marathon runners have a heart rate 10-20 times lower than the average person at the same pace. Wearing heart rate monitoring devices during exercise can more accurately grasp real-time data.

3. Physical fitness level

Regular exercisers have a lower resting heart rate, and their heart rate rises steadily during exercise. Untrained individuals experience a rapid increase in heart rate and slow recovery during running, which can lead to high heart rate. professional athletes have a higher maximum oxygen uptake, and their heart rate is 15-30 times lower than that of ordinary people when running at the same speed. After improving physical fitness, the heart rate will gradually decrease when completing the same exercise load.

4. Environmental Temperature

When running in a high temperature environment, the heart rate will increase by 5-15 times compared to normal temperature, and for every 10% increase in humidity, the heart rate will increase by 3-8 times. Cold weather may cause an initial high heart rate, but it tends to return to normal after continuous exercise. Low oxygen environment at high altitude can increase resting heart rate by 10-20 beats, and the increase in heart rate is more pronounced during exercise.

5. Individual Differences

Women's basal heart rate is usually 5-10 beats higher than men's. Taking certain antihypertensive or thyroid medications may affect heart rate values. Caffeine intake can increase exercise heart rate by 5-15 times. Individuals with heart problems such as arrhythmia may experience abnormal fluctuations in heart rate during exercise.

When running, the exercise intensity should be adjusted according to the real-time heart rate. Beginners are recommended to start gradually from 60% of the maximum heart rate. Stop immediately if discomfort such as chest tightness and palpitations occurs during exercise. Regularly conduct cardiopulmonary function tests and warm up and relax before and after running. Regular exercise can gradually improve the efficiency of the heart, and the heart rate will naturally decrease under the same intensity of exercise. Reasonable control of running heart rate can ensure exercise effectiveness and avoid cardiovascular overload.