Will my heart rate steadily decrease after running for a long time

Long term adherence to running usually leads to a gradual decrease in resting heart rate, which is a manifestation of enhanced heart function. The changes in heart rate during exercise are influenced by factors such as training intensity, individual physique, and age. Regular aerobic exercise can improve cardiac efficiency, but it is important to note that abnormal heart rate fluctuations may indicate overtraining or potential health problems.

During running, the heart adapts to exercise needs by increasing the output per beat. Long term training can thicken the myocardium and increase ventricular volume, requiring fewer heartbeats to meet blood supply needs at the same exercise intensity. professional marathon runners can have a resting heart rate as low as around 40 beats per minute, while regular runners can also experience significant improvement in resting heart rate after systematic training. This adaptive change requires more than three months of regular training to manifest, and needs to be accompanied by a scientific training plan and recovery measures.

Some people may experience a situation where their heart rate does not decrease but instead increases, which is common in first-time runners who suddenly increase their running volume, have underlying diseases such as anemia or thyroid dysfunction. Factors such as high temperature and humidity, lack of sleep, and psychological stress can also interfere with adaptive changes in heart rate. If the resting heart rate continues to exceed 100 beats per minute or the recovery time of heart rate after exercise is significantly prolonged, it is recommended to perform electrocardiogram and echocardiography to exclude pathological factors.

Runners should regularly monitor their resting heart rate in the morning and use a heart rate band or photoelectric watch to record the heart rate range during exercise. It is recommended to use the MAF180 training method with 180 minus age as the upper limit of aerobic heart rate, and schedule 2-3 cross training sessions of different intensities per week, combined with sufficient protein intake and 7-8 hours of sleep. If discomfort such as palpitations and chest tightness occurs, immediately reduce the intensity of exercise. Middle aged and elderly runners need to undergo annual cardiopulmonary function assessments to avoid blindly pursuing low heart rate and overtraining.