Learn Your Lactate Threshold Heart Rate
A lab test is the gold standard for finding your LTHR. But if you dont have access, or just dont like needles, there are good ways of estimating it. Try this field test, which Hart uses with her runners:
- Warm up with 10 minutes of easy running
- Run a pace thats as hard as you can sustain for 30 minutes
- Look at your average heart rate in the final 20 minutes
- Or, note your heart rate once at the 10-minute mark and once at the 30-minute mark, and then average those two numbers
- That numberyour average heart rate over the final 20 minutesis a good estimate of your lactate threshold heart rate, or LTHR.
What Heart Rate Should I Have When Running On A Treadmill
Africa Studio/Shutterstock.com
By Simon Gould
Using your heart rate is a great way to see how hard your exercising. Your heart rate when running and walking depends on a number of factors. We can use it to determine how fast or slow you need to go in order to achieve the exercise goals you’re aiming for. This is the case for health, weight loss and muscle gain.
When Are Heart Rate Monitors Less Useful
Heart rate monitoring becomes more complicated and less practical on interval runs. Your heart rate doesnt instantaneously jump up when you start running fasterit can take up to thirty seconds for your heart to settle into a new rhythm.
Monitor your heart rate for interval workouts
Heart rate monitors may be misleading when you do interval workouts, especially if you are doing shorter intervals. Your heart rate wont reach the desired zone until partway through or even the end of a hard interval, and then your heart rate may remain elevated throughout the beginning of the recovery interval. If you are using a heart rate monitor during longer intervals, your heart rate will stabilize during the intervalsjust know that you will need to give it a few seconds to adjust each time you change your pace. You can wait until your heart rate gets back down to a certain heart rate before starting your next rep, which will help you figure out how long your rest intervals need to be. As you get fitter, this rest interval will become shorter and shorter.
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What Is Cardiovascular Drift
Cardiovascular drift refers to the natural increase in heart rate that occurs when running with little or no change in pace. Many runners mistakenly assume that if they keep their runs at a consistent pace, their heart rate will remain relatively constant as well.
However, exercise research has shown that it is common to see heart rate drift upward during an easy or threshold run, even with no increase in pace of effort sometimes by as much as 10-20 beats per minute over a 30 minute period.
Heres an illustration of how cardiac drift looks on a 20 mile long run:
This is an actual Garmin report with the athletes training pace overlaid with their heart rate data. As you can see, the pace remains relatively constant while the heart rate continually increases.
It is important to emphasize that cardiovascular drift results in an increased heart rate without a corresponding rise in effort, breathing rate, or calories burned. In the long run pictured above, the athlete reported no changes in breathing rate or effort.
How To Tell If Your Running Heart Rate Is Too High And Then What
Originally published April 12, 2018 9:15 am, updated January 18, 2022
Its Track Tuesday, and youre up with the sun to meet your crew for an intense 12x400m workout. After a proper warm-up, you take off, crushing the first interval. Then the second. Then the third.
Going out too eager, too hard, and too fast is common. But sometimes, the problem isnt just the pace, and its definitely not your legs its your heart rate. While what goes up must eventually come down, there are warning signs that youre working too hard and thats not always a good thing.
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Ask The Coaches: Heart Rate For A Marathon
Q: I would like to know what percentages of my max heart rate I should be running at race pace for the marathon.
A: There is no specific target heartrate zone for marathons, since it depends on how fast you are willing to run. Joggers can finish marathons while never exceeding 65-70%, while the average Kenyan is probably running the whole distance at several beats above 85%.
To have at least a slight idea of your zone for race day, do some planned Marathon Pace runs at exactly race pace of from from five to ten miles, to establish a likely zone. Even knowing this, however, I don’t recommend running a whole marathon on just HR’s because it is a very tricky matter that could lead to positive splits and a real head banger crash into the wall if you are unfamiliar with what you are doing.
On race day, a number of Magic Intangibles affect your heart rate. These intangibles, including your taper, carbo loading, aid stations and fellow runners at your pace, will make it possible for you to run easier at goal pace than you have in practice. Your HRM reads lower than expected, so you speed up to bring your HR up to the goal range, and pay for it later when you run out of glycogen and have to slow.
The solution then is to not run a marathon on effort alone until you have run several and have correlated your training heart rates with your actual rates at each mile on marathon day.
Why Cardiac Drift Is Important For Runners Who Train By Heart Rate
Coach Jeff
In two previous articles, Ive discussed the importance of breaking free of your Garmin dependency and three reasons not to train with a heart rate monitor. Reading both articles may make it seem like I am harsh critic of all running technology, but in reality I am a proponent of any device that helps runners train smarter.
However, these two articles do demonstrate the need for runners, beginner and experienced alike, to take the time to understand training concepts and not blindly follow the numbers and data derived from their technological gadgets.
With a better understanding of training theory you can take full advantage of the technology and make it work for you rather than running to hit subjective numbers.
That brings me to this latest article on heart rate training the influence of cardiac drift on heart rate during long runs.
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How To Find Your Max Heart Rate
There are a few different ways to test for your absolutely MHR, so that you can then better use the running heart rate training zones. If you dont have that top number correct its going to skew everything.
Many of you who ask me about running with a high heart rate, are going to want to do this test to find your true max.
Lab Test
The best way to find out your max heart rate is on a treadmill at a lab through a VO2Max Test. This is expensive and a little nauseating, but honestly I love these kinds of tests and all the data. So I was happy to submit myself to it!
Track Test
Use a 5K
Another way to find out your max heart rate is to run a 5k all out. Go as fast as you can sustain over the course. Your highest reading, likely toward the end of the race, will be your max.
This is probably my preferred method for most runners because its the easiest way to really push yourself and youll also set a good baseline for your running paces.
Whats A Good Heart Rate When Exercising
Your heart rate during training determines how far you can go. It tells you whether to increase the intensity of your workout or to stop the exercise altogether .
As you keep track of your heart rate, you will be able to get the best of your daily workouts and attain your fitness goals without putting yourself at risk.
Read on to learn whats a good heart rate when exercising and how far you should push yourself during your daily workouts.
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Why Is My Heart Rate So High When Exercising
There are a number of reasons that you might be finding your HR creeping up to what are considered dangerous or abnormal levels that dont have any medical issue.
But, please, ALWAYS talk to your Dr and rule out issues if youve noticed a trend that continues even after checking in with some of these common culprits.
Why Is Heart Rate Important
Cardiovascular exercises increase your heart rate. Factors like fitness level, age, medical condition, and the present activity you are engaged in can determine your ideal heart rate for training.
Your heart rate is an important indicator that helps you keep track of how much energy you burn during training.
It can help you determine when and how long you should engage in an exercise.
Indeed, working out offers plenty of positive benefits to your heart health. But you have to do it correctly to get any of those benefits.
Ignoring your heart rate when exercising can cause more harm than good.
When you pay attention to your heart rate during workouts, you will enjoy some or all of the following positive effects:
- Reduces your risk of developing diabetes.
- Lower your blood pressure.
- Help to reduce inflammation throughout your body.
- Help you maintain good and healthy body weight.
- Keeps your heart healthy by preventing heart diseases.
- Boosts the muscles ability to draw oxygen from the blood, and reduces the need for the heart to supply more blood to the muscles.
- Reduced risk of sudden heart attack or other chronic heart problems.
- Eliminates stress hormones that put an extra burden on your heart.
Exercising benefits your heart significantly. To make it even more beneficial for your heart, it is important to maintain a healthy lifestyle in addition to eating a good and balanced diet.
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What Should My Heart Rate Be While Running
Finding information about heart rate training for distancerunners is incredibly challenging. No doubt prior to arriving at this page youfound yourself knee deep in articles about physiology that would confuse mostanyone. Well we will try our hardest to straighten out confusion about usingheart rate monitors while running.
When attempting to train based on heart rate, the firstthing that must be discovered is your MaximumHeart Rate, because this is the base from which the rest of training isderived. There are two ways to determine max heart rate. The first is a simplecalculation, . So if you are 40 years old, your max HRwould be 180.
The problem with this method is that while it is quick, it is notalways 100% accurate. If you are interested in finding a more accurate max HR,you can head to a nearby hill with a heart rate monitor to do a fieldtest. Begin with a 15 minute warm up onflat ground. From there you will do 3 hill repeats. The first will be 2 minutesuphill at an effort that you could maintain for 20 minutes, then jog back down.The second repeat will be two minutes long at an effort you could maintain for3 minutes. Note your heart rate at the top as that will be near your Max HR.Return to the bottom of the hill and let your HR drop 30-40 beats per minute.The final repeat is a 1 minute repeat all out. Note your heart rate at the end,that is your max heart rate.
What to Read Next
Know Your Numbers: Maximum And Target Heart Rate By Age
This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age.3
In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity its about 70-85% of maximum.
The figures are averages, so use them as a general guide.
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Exercising With Too High Heart Rate
Before exercising, you should endeavor to check your heart rate. Typically, a heart rate of over 100 beats per minute is too high for adults.
Exercising with a heart rate that is too high is dangerous because it is an indication that you are going above your maximum heart rate.
Heres a quick way to determine your ideal maximum heart rate. Subtract your age from 220 bpm to get your maximum heart rate.
For example, subtract 40 from 220 if you are 40 years old. Your maximum heart rate is 180 bpm.
If your heart rate during a workout is above whatever your answer is, you are definitely putting yourself at risk.
In case you experience irregular heartbeats , chest pain, or shortness of breath, you should seek medical attention immediately.
Exercising in those conditions may lead to very dangerous heart issues or even a heart attack.
You shouldnt go beyond your target heart rate range when doing exercises. This should be around 60 to 80 percent of your maximum heart rate. This will put you in a safe zone during your training sessions.
Before starting any form of strenuous exercise plan or routine, it is always wise to consult your doctor.
Also, if you have any health challenges , dont hesitate to seek medical advice before starting a workout program.
If You’ve Ever Wondered Why Your Heart Rate Is High Even On Easy Runs Here’s Why You May Be Feeling A Rapid Beatand When To Worry About It
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That heart-pumping, give-it-your-all feeling is one of the reasons many of us run in the first place. And a ramped-up heart rate during any type of exercise is not only normal, its necessary. But when is a high heart rate, especially on an easy run or jog, cause for concern?
As you increase your effort level from a walk to a jog and beyond, your muscles require more oxygen to produce energy. To get it there, your heart needs to increase your cardiac outputthe number of liters per minute of oxygen-rich blood it pushes through your arteries, says Dr. Elaine Wan, Esther Aboodi associate professor of medicine in cardiology and cardiac electrophysiology at Columbia University Medical Center, College of Physicians and Surgeons and attending physician at New York-Presbyterian Hospital.
That figure is the product of your heart rate and one other factor: your stroke volume, or the amount of blood pushed out with each pulse. Regular training can boost your stroke volume over time, but in the moment, the only way for your heart to meet increased demands is to pick up the pace.
But sometimes when youre trying to run easy, your heart rate may feel like its soaring out of controlor at least, out of proportion to your pace. Why does this happen, when it is a problem, and what can runners do about it?
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If Youre Out For A Training Run
Sure, you may get competitive with your training buddies or internet friends on Strava, but ultimately, workouts arent made to be won or lost. Thats what race day is for.
So, if you find yourself running with an elevated heart rate for too long, you should absolutely slow down, ease up, walk for a bit, or take a few moments to regain your composure and your breath.
While it may seem counterintuitive, working harder isnt always better.
From a health perspective, in the short term, Im not too concerned that an athlete will work so hard that there are any dangers to an overly elevated heart rate, says exercise physiologist and City Coach Multisport owner Jonathan Cane. But long, high-intensity work may increase that risk.
Im a big believer in working hard on hard days, but also that the counterpoint of really easy days is important, says Cane. Ideally, each workout should have a purpose. If its a recovery day, by all means, take it easy. If its a day where your goal is to increase your threshold, then push your heart rate to that area. If its a VO2 max kind of day, by all means work really hard and dont be deterred by a high heart rate.
Calculate Your Target Heart Rate Zones
You can use target heart rate zones in different ways depending on your goals. If you want to exercise at a moderate intensity, you’ll aim for keeping your heart rate between 50 and 70 percent of your MHR, according to the Centers for Disease Control and Prevention. If you’re aiming for a more vigorous workout, your target heart rate zone will typically be between 70 and 85 percent of your MHR.
Very fit people and athletes may do high-intensity training above this zone to increase their anaerobic threshold and VO2 max, but it’s not recommended that the average person exceed 85 percent MHR. For some populations, exercising below 50 percent MHR may also be recommended.
Take this example of a 32-year-old male who wants to work out at a vigorous intensity level:
- 220 – 32 = 188
- 188 x 0.70 = 132
- 188 x 0.85 = 160
His target heart rate is between 132 and 160 BPM.
Keep in mind that the “220 minus age” formula is just an estimate. To get an accurate measure of your max heart rate, and therefore your target heart rate zone, you can undergo an exercise stress test.
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