Being a runner is an excellent way to improve your health and maintain a healthy lifestyle. But has there ever been a time when you were running and felt too tired, too soon? That could be because your heart is doing too much. Now let’s discuss how to maintain a slower heart rate while running. Whether you’re new to running or are training for a race, figuring out how to control your heart rate can help you run longer and feel better.
What Does Heart Rate Mean?
Or, your heart rate is the speed of your heartbeat. When you run, the faster pumping of your heart sends blood and oxygen to your muscles. This is what helps your body keep going. But if your heart pounds too quickly, you’ll wear down fast. Conserving energy at the end of running is better for your body.
This type of training is often called “zone 2 training.” It’s the pace at which you could cover the 13.1 miles you target for the first six weeks. You can breathe and speak without panting. It’s good for your body as it builds strength and endurance.
Why You Shouldn’t Ignore Your Heart Rate
There are several advantages of lower heart rate training. It makes your heart stronger. It assists you in fat-burning as opposed to sugar-burning. It also makes your runs safe and healthy.
Here are some valid reasons to slow down and lower your heart rate as you run:
You can run for longer without getting tired.
Your body becomes more efficient at utilizing oxygen.
You bounce back quicker after runs.
You don’t get injured from overtraining.
Tip 1: Be patient with development.
Running at a low heart rate is slow going. You’re probably going to feel slow to start out, and that’s O.K. Don’t try to rush it. Be patient and stay calm. Your performance will increase as your body gets used to performing under this condition.
A lot of runners have a certain distance they’d like to achieve, say 5 miles. But running for time instead of distance can be a moderating force. So, run for 30 minutes instead of trying to run 3 miles. This keeps you focused on effort, not speed. Check your heart attack risk.
Tip 2: Concentrate on Breath Work. Deep breathing?
Breathing has a lot to do with heart rate. When you breathe too fast, your heart rate rises. Now, maybe try to breathe slowly and deeply. This keeps you calm.
Inhale through your nose and exhale through your mouth. Step-count your breathing. You might, for instance, inhale for three steps and then exhale for three. This is to help you maintain a good rhythm. You will feel more at ease and in control.
Tip 3: Monitor Your Running Cadence
Cadence, simply put, is the number of steps you take in a minute. A higher cadence might make you run more efficiently. So your body works less; your heart does not pound.
The average runner puts a foot on the ground 170 to 185 times a minute. You don’t necessarily need to get there right away. Try to go for shorter, quicker steps. This lessens the blow on your legs and saves energy. Your heart can take a rest.
Tip 4: Mix In Walk Breaks
If you need to walk a little, no problem. Walk breaks prevent you from pushing your heart rate too high. You still enjoy the benefits of running, but your body gets a bit of a break.
If you are not quite there, consider running for 3 minutes at a time and walking for 1 minute. This technique, commonly known as “run-walk,” is a wonderful approach for beginners. It also can help experienced runners recover more quickly.
Tip 5: Train in Zone 2
Zone 2 training is done at a pace that your heart rate remains low. You should be able to talk without gasping. This sort of training will enhance your cardiovascular fitness. That means your body gets better at using oxygen.
Zone 2 running makes your muscles stronger and your heart fitter. It’s perfect for long-term progress. Eventually, you’ll be able to run faster at the same heart rate.
Tip 6: Don’t Miss Out on Strength Training
It can also help you run if you lift weights. You develop stronger muscles with weight training. It also assists you in better utilizing your body’s energy. This means your heart does not need to work as hard when you run.
Incorporate strength exercises, such as squats, lunges and push-ups, into your routine. Perform them 2–3 times per week and see how you feel. Any time you run, you will feel that you have a better running form, you will fight through less fatigue and your effort level will feel much lower.
Tip 7: Stay Hydrated
Running makes you sweat and lose fluids. If you’re dehydrated, your heart has to pump faster. That raises your heart rate. Make sure you drink water before and after runs.
Keep water on you if you’ll be running for a long time. You can also consume electrolyte drinks to replenish lost minerals. Hydration also helps regulate your heart rate.
Tip 8: Dress Right for the Weather
Exercising in hot weather may raise your heart rate. Your body has to work harder to maintain a cooler temperature. Dress in lightweight, loose-fitting clothes when you are hot.
In weather that’s cold, it’s the layer you need to keep your body warm. Comfort is key. The more you feel good, the less your heart has to work.
Tip 9: Investing in Eating Well before Running
Food gives you energy. But what you eat before you run can make a difference; eating too much or too little in advance of exercise can influence your heart rate. Have something small to eat 30–60 minutes before you run. A banana or some toast with peanut butter is fine.
Do not eat heavy meals just before running. They can slow you down and tire you out. Eating the right amount keeps your heart strong and steady.
Tip 10: Warm Up and Cool Down
The proper warm-up prepares your body to run. It allows your heart rate to rise gradually, which is safer and more effective. For a pre-run tune-up, go for a 5–10 minute walk or light jog.
After you’re done with your run, chill out with another 5–10 minutes of easy walking. This allows your heart rate to slowly lower. Failing to take these steps can cause the heart rate to shoot through the roof.
Final Thoughts
It doesn’t have to be hard to keep your heart rate low while running. With a few simple tips such as deep breathing, walking breaks and strength training, you can become a better, stronger runner. In the long run, you’re going to feel more relaxed, you’re going to go farther, and you’re going to stay healthy.
After all, the aim is not to practice running fast every time. It is to improve endurance, and to enjoy your runs. And you can get your heart to stay happy, by training smarter, not harder.
