Pulse when running - what it should be like with different types of running

Running heart rate is an important indicator of your workout. Its frequency is affected by the pace of running, and its duration, and, directly, the preparation of your body. If you run for the sake of health and good physical shape, then it is very advisable to pay attention to the pulse while running.

Features of the pulse when running

Running is a physical activity. It can be of different intensities.

Your heart rate will depend on how actively you make your body work.

The faster you run, the more nutrients and oxygen your muscles consume. So, the faster these substances need to be delivered to the muscles along with blood. And, accordingly, the faster your heart should beat.

In physiological terms, different processes occur at different speeds of the heart.

For example, with an increase in rhythm, the volume of blood increases, which the heart pushes into the bloodstream in one contraction. Naturally, this increase cannot continue indefinitely. And the limit is reached at about 120 beats per minute (individually adjusted to plus or minus 5 beats).

By the way, this is the heartbeat that is characteristic for a health-improving run. A more frequent rhythm is considered to be already training.

Processes in the body at different heart rates

Easy running and 120-130 beats per minute

The frequency of 120 beats per minute is comfortable for the heart. Nature has laid it so that at this frequency the cells have enough blood with oxygen to carry out aerobic activity.

This means that such a run will not change your anaerobic threshold in any way, will not cause the formation of lactic acid, and will not significantly affect the state of the muscles.

The last statement is true, since such a heart rhythm can be maintained by mixing walking and running. That is, you will not be able to exhaust the body as, for example, with a heart rate of 140-150 beats per minute.

How useful is the heart rate of 120 beats:

  • The heart muscle is trained. Blood supply to all organs and tissues improves. This is extremely important for the central nervous system, as its functioning directly depends on the blood supply. It turns out the prevention of stroke and other unpleasant diseases. It has been experimentally proven that visual acuity and memory are better for those who train their heart in the fresh air up to 120-125 beats per minute.

  • Lactic acid is excreted from the body (if you, in addition to running, do hard training).
  • The number 120-130 is the so-called fat burning threshold. That is, this is the level of the pulse at which the body begins to spend fats instead of carbohydrates to extract energy. That is why running training with a constant rhythm of 120-130 beats is useful. Keep in mind that you need to run for a long time - from 20 minutes to an hour.

    Then there will be sense.

Pulse when running - what it should be like with different types of running

Thus, the pulse when running at 120 beats per minute is healing.

It is suitable for those people who run for pleasure, without setting goals to improve their running performance.

In general, for running training you need a special program, which a competent trainer is able to make. And this program is selected individually.

On the Internet you will not find exactly your option - it simply does not exist, it must be tailored specifically for your particularities.

And also, keep in mind that you cannot keep 120 hits all the time. There will be slides - on the rise, the heart will accelerate, the body becomes hard. To make it easier to maintain heart rate at the same level, you can combine running with walking in more difficult areas.

If you don’t bother with the rhythm of your heart, run as you feel comfortable, but with one condition: overcome yourself for a couple of minutes while running and try to move a little faster.

This will allow you to progress gradually. Easy running or jogging - unequivocally heals our body.

130-145 beats

A running pulse of 130-140 beats per minute is a mandatory cardio load for athletes before hard training in the gym. This is a kind of transitional frequency between a health and training regime. In this case, you need to keep such a pulse for at least 2-5 minutes, since it is precisely such a heartbeat that will effectively drive blood through all the muscles, preparing them for strength exercises.

Pulse when running - what it should be like with different types of running

By the way, if you are a trained runner, then for you such a pulse is not a leisurely run at all. That is, if the heart is trained, 140 beats per minute are reached at medium speeds, and this is already quite intense running.

Since the pulse is a very individual thing, it is difficult to say what it will be at what speed. For an unprepared person, 130-140 beats even causes a slow run, while for an athlete a light run will only accelerate the heart to 105-110 beats.

Usually 140 beats per minute is the limit of heart acceleration on bicycle ergometry for people who are at risk for heart rhythm disturbance.

The statistics of examinations of people of different age groups shows that at 50 years of age, 140 beats per minute is achieved by the same load, which causes a heart to increase to 120 beats per minute in people aged 20-25.

145-165 shots

This is already a training frequency. If you want to develop endurance, you need to run with such a rhythm. At this frequency, adaptation of the body is already beginning, since the aerobic threshold is exceeded.

To adapt to new conditions, additional capillaries appear in the muscles, the ratio of white and red muscle fibers changes.

When training in various ways, you can "destroy" and "strengthen" these or those fibers. After all, the body strives to fulfill the task as efficiently as possible and does unimaginable things for this at the tissue and cellular levels!

For ordinary people engaged in fitness, this rhythm is an element of short-term interval runs that help them maintain shape and also lose fat.You can’t work on such a pulse for a long time.

For professional athletes, marathon runners, this is a training working rhythm.

A quick run accelerates the heart of an unprepared person to 160 beats per minute in the first 10 seconds of the race, after which this person begins to feel a lack of air and suffocate.

Therefore, it is better for beginners to exercise at a lower heart rate.

Further - up to 175-180 beats per minute

This rhythm is typical for speed training. Also, the run with acceleration increases the pulse rate to such a level, after which a mandatory slowdown follows after a minute or a half - this is an interval run (it is a ragged run).

Pulse when running - what it should be like with different types of running

In this case, the heart and muscles work under anaerobic conditions. You should not drive yourself, thoughtlessly running distances with such a rhythm of the heart.

Remember - maximum heart rate can harm your heart! If you are not engaged in professional activities and do not work under the supervision of a competent and experienced trainer, it is better not to practice running with such a pulse at all.

What happens to the heart after running

Everyone is talking about what the pulse should be during running. It is clear that when running, the pulse is accelerated. But what about after running?

The faster your rhythm is restored to the usual heart rate (60-70 beats per minute), the better you are. The beginner's pulse jumps for a rather long time after the race, and there are also colic in the chest, shortness of breath.

For them, a quick run is stress (an example you can see in any school gym at physical education lessons).

In an athlete, the rhythm is restored within 60-120 seconds. Even if you start running after a long break, after a couple of weeks you will notice how much faster and easier your heart is recovering from running.

Depending on your well-being and fitness, you need to maintain a different pace of running. Here are some suggestions in case you run for your health or fat loss:

  • Running should be slow.

    You can run to the brink of walking, if it is still difficult for you to keep the speed of 8-10 km per hour.

  • For any discomfort or lack of air, go one step further. If your heart tingles or in its area - also go to the step, gradually slowing down. Depending on your well-being, either continue to run, or finish it for today (it happens that this happens with a quick start).
  • What is the normal heart rate for you? Focus on your well-being.

    If you are comfortable, at the same time you feel a small load - then this is a normal condition for you. The pulse can be 110, or maybe 130. A faster rhythm will “settle down” to 120 beats over time.

  • The pace of running should be such that, again, you are comfortable.

If you want speed or marathon results, you will need to work through "I can not.

"And before that, you should deal with your health - at least get an ECG and get permission from a cardiologist.



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