How do I get my cardio/running heart rate down? I already run slowly

[zambieboy]

I can run 3-5 miles without stopping but my heart rate is in the 180s, pretty much the whole time. Like it will climb for the first minute or so to the 180s and stay there. I usually feel pretty ok during it, not usually like I’m dying or anything. I’m already going slowly, 9-11 minute miles. I’ve been doing this for a few years, my heart rate doesn’t really get any lower. I recently learned I could actually be damaging my heart by doing cardio, which seems beyond unfair, but does anybody know how to fix this??

Would it be better to run so slow that I’m basically walking but still without stopping? Jog until my heart rate gets to 160 then walk and repeat? Stop running altogether? Does anybody have a fix for this?

For the record I played sports in school and I’m relatively active. I can do mountain hikes rated “advanced,” I like to bike, I don’t have any trouble keeping up with hour long Pilates, kickboxing, or hiit classes, although my heart rate is similarly high for those. I know as far as overall health I need to do cardio and increase my strength training, but running is supposed to be the best cardio, and it’s also free and there’s a well kept trial that runs by my house.

F/34
5’4”
114 lbs
BFP 20%, visceral fat 3 (according to a home scale, not an in body machine or dr office)

 

[jekwumoore]

@zambieboy There is no need to run the whole time.

Break up your running into intervals.

I started with 1 minute running 1 minute recovery walk. I did this for 35 minutes with a five minute cool down for a week. 5 times a week.

Then slowly went to 2x1 running:walking. I keep my pace around 10-12 minute miles and HR 135-145. Five times a week for 30 minutes. 1 week

Then slowly did 2 days 4x1 and 3 2x1. Did this for another week.

Then 1 8x2 and 4 3x3

Basically i would have a day that would be a sweet spot training and the rest recovery. I focus on breathing, pacing, form.

I can now run in zone two for 30-45 minutes. If i fuel and hydrate properly after that i can maintain that place for around 15 miles total. Not amazing but that is more than enough for me.

Note: pace is always between 10 mins to 12 minutes per mile. m42

Note that HR after 30-40 min can increase due to dehydration. Make sure you drink enough water day before, during and after. The more water in your blood the more oxygen your muscles will receive.

 

[zambieboy]

@jekwumoore Thank you so much, this is exactly what I wanted to know. I’ve always been around the types of fitness people that say you have to push to get progress. Then someone told me to slow down to control my heart rate but I’m already running slowly… I didn’t know if intervals or pace were a better method. Yesterday I did 4 miles around 10 minutes a mile and I truly felt good, I really was fine, but the heart rate is still sky high so I decided I need some help, haha.

 

[obet15]

@zambieboy I would also get a chest strap heart monitor. I recently got a running coach and am having similar HR woes and he said the wrist-based numbers can be significantly off. I've been trying to keep my HR like 125-130 which is technically a little higher than my Zone 2, but I've been doing if for about two months and I'm slowly being able to get little patches of actual jogging. There's still a lot of walking, which is tedious and boring sometimes, but I listened to some podcasts to convince myself of the evidence and I'm starting to see some results.

 

[petermg49]

@obet15 What podcasts were convincing to you? If you can re-find them, I’m interested to listen to them.

I have a wrist device and have never looked into chest strap HR monitors. How did you choose yours?

I’m building my ability to do my zone 2 sessions as running sessions with a run/walk program and all this stuff is interesting to me. Thanks in advance!

 

[fid3ll3]

@petermg49 For a chest strap monitor I've had many Polar devices and have always loved them. I wear a Fitbit versa on my wrist and it's so off its ridiculous. I'll be working out, pushing myself, and my Fitbit will say my HR is 88 but my Polar says 134, which I know is the more accurate number. Like I can FEEL that my HR is not 88 in that moment.

 

[jekwumoore]

@petermg49 Polar is great. I have polar and a 955 data is nearly identical. Polar chest strap is supposed to be more accurate however for my purposes the 955 forerunner is pretty great.

 

[jekwumoore]

@zambieboy Congrats. Also if you really want just go to a sports specialist to take a lactate threshold test. They will measure the point where you cross from burning fat to burning carbs for fuel.

They will be able to tell you your personalized training zones. HR does vary from person to person.

 

[fredbaker]

@jekwumoore Love an 11 min mile, and i did something similar to this plan when building back to a regular running regime. I used to think I needed to be as fast as my friends, but once I accepted that any running makes me a runner I’ve been much happier and training has made more sense. The 8-9 min mile just isn’t for me!

 

[ali64]

@zambieboy I think “slow” is relative here… you think 9-11 minute miles are slow, but that’s fast to me. I was running 13’30” last week in zone 2. Sometimes the answer is also to go slower, even if it feels painfully slow to you.

 

[jdnewtonii]

@zambieboy You need to increase your aerobic capacity by doing zone 2 training. Look up LTHR field test protocol, figure out your lactic acid threshold and keep your aerobic exercise heart rate in Z2 roughly 80% of the time.

Frustratingly this likely means going even slower for a bit.

 

[miguel1]

@zambieboy I feel like your HRM isn't accurate. 180 for an extended period of time would be awful, at just about any age.

 

[leightonh]

@miguel1

180 for an extended period of time would be awful, at just about any age.

This just simply isn't true.

180-185 bpm has been my sustainable workout HR for the last 20 years. Once I start getting above 185-190 I have to stop, although I did manage to get to 203 once doing sprint work.

Those tables are built on averages, and the word "sustainable" is very important. Individual sustainable HRs vary.

 

[jose221]

@miguel1 I mean, I have the exact same problem after coming back from a shitty 3 week cold. My heart rate is measured by my Apple Watch, so I’d assume OP is getting their info a similar way. How would that be inaccurate?

 

[miguel1]

@jose221 Shaking and vibration when running. Loose strap. Location on the arm, etc. I'm not saying it's terribly far off, but 180 is basically max heartrate for someone her age. To sustain max heartrate for up to 5 miles would be brutal/impossible. A chest strap has been recommended, and I agree. They're more accurate. At the very least, she should tighten the watch up a bit and check it immediately after stopping to get a new reading.

 

[hilbrand]

@zambieboy I highly recommend getting the book 80/20 running. Basically you want 20% of your running to be hard running and the remaining 80% to be zone 2 running. An easy rule of thumb I like to follow is this; if you can't comfortably recite the pledge of allegiance while zone 2 running then you're going too fast. Zone 2 running is agonizingly slow for the record, it gets some getting used to.

 

[zambieboy]

@hilbrand Thank you, I’ll look into that! My issue is also that I feel like my zone two is going to be like… walking… how can I get better at running by walking?! Lol, I can already walk for days, haha.

 

[alice59]

@hilbrand I’ve had the same issue as OP since having Covid…Been doing the zone 2 protocol for awhile now with good results. I found it much easier to maintain/control zone 2 levels by doing heavy incline walks on the treadmill.

 

[rekernsl3737]

@zambieboy How often are you running? Consistency is key to getting in better cardio shape. If you’re running twice a week it should be getting a little better, and dramatically better if more than that. If your running more than once a week and your heart rate is still that high, you should probably see a doctor.

 

[zambieboy]

@rekernsl3737 I mentioned it to my PCP and she was pretty unconcerned… how long of not missing a week 2-3 times a week should it take before my heart rate starts to lower?