High Heart Rate? How to Deal with Persistently High Heart Rate

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A persistently high heart rate is often the result of aerobic deficiency syndrome, or more simply a lack of aerobic fitness. In this video, coach Jason Fitzgerald discusses why this happens and how you can fix the problem.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
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Facebook: / strengthrunning

[@krissy278]

You have no idea how many times I’ve asked about this and no one ever had an answer. Couch potato teen to adult runner.

[@Jimmyfpv_]

The key takeaway is “underdeveloped aerobic system”. I’ve always been good at pushing myself anaerobically, and I can maintain 180 bpm (my max is 200) for about 30 minutes. However, I would struggle to keep my HR below 170 no matter how slow I ran. I really had to swallow my ego and do some slow runs, and I’m slowly but consistently seeing the results. Today I managed to do a 45 minute run below 160 (avg 150) at 6:40’/km. I haven’t done intense runs, but I feel like when I do, I will be much faster

[@rickdoctor5874]

Thanks for sharing. I'm similar to you in that I can maintain high heart rate for a long time. It doesn't 'feel' like my heart is over working. If I 'feel' fine, why the stress on bringing my heart rate down?

[@Jimmyfpv_]

@@rickdoctor5874 how high or how low is different from person to person. The important thing is to find your heart rate at aerobic threshold. If you go above threshold, you will have a very hard time on long runs. For me, I struggled at keeping below threshold even on slow runs. I think that was because I wasn’t used to training at that intensity since I used to do only short and fast runs. Therefore, my aerobic engine was slacking. But your case can be different. Maybe you just have a very high threshold heart rate

[@edensgardenshed9622]

I think i have this same problem. I am a (previously athletic) stay at home dad that homeschools my kids so I rarely get out alone to exercise. Over the last year and a half though i have picked up mountain biking and ride really hard 1-2 days a week. Lots of climbing steep hard climbs and all out the whole time. Heart rate very high zones 4/5 much of the ride 1-2 hrs. My body has adapted to this and I noticed that for a few hrs after a ride HR stays up at 110-120. So i think i really need to do long rides on a trainer at lower HR zones. To build recovery.

[@Jimmyfpv_]

@@edensgardenshed9622 yeah, same here. It’s very different to do short intense efforts with some rest in between (i. e. climbing and then coasting down) than to maintain a consistent pace for a long period of time. Tbh, aerobic capacity will bring you benefit on anaerobic efforts, but it will be less noticeable than improving your anaerobic capacity. However training both should give you the best results, because even when doing “anaerobic” efforts, there is a aerobic component that contributes to energy.

[@Jimmyfpv_]

And to update this comment: training only aerobic zones led me to improve my 5k PR. Previously it was at 26:50 and now it is at 25:40. However, I feel like I didn’t push myself to the limit, AND it was on a gravel track as opposed to my previous PR that was on a concrete road

[@dannycruse7089]

I just started monitoring my heart rate after years of running and boxing experience. I fall into this category. I’ve always tried to dig deep in my workouts. 160 BPM jogging a 11:30 pace. It’s frustrating because I’m barely breathing and feel like I’m not doing much, but my heart says otherwise. It’s like I’m starting over.

[@fullmerfitmindandbody]

Same. Years of mma training and although my conditioning was "ok" it was never "great". My heart rate would just soar when I started my workouts. Taking a step back and doing more easy "zone 2" work has been a chore...I feel like I'm cheating myself.

[@shazzy7311]

Thank you for giving an explanation that finally makes me realize I need to slow down! This is exactly my situation. I’m in my 40s and have virtually never been active (even in highschool). I look like I should be fit, but I’m really really not! I decided last year I want to be a runner and it has been an incredible journey so far. I’m don’t want to quit but I NEED to figure out a way to make my heart stop jumping to 170 after 1 minute of the slowest “run” ever! So I would walk, heart would come down a bit, I’d try to run again and up it jumped. So frustrating. So now I can give myself permission that walking most of the time is ok. Even if it’s hard on my ego 😝 I liked hearing someone say “Your body doesn’t know if it’s walking or running, only exertion.” I’m going to lean into this over the winter months. THANK YOU!

[@MattGoesOutside]

I feel like there is more to this. I have a very high heart rate when running and cannot maintain the zones which all my various gadgets expect. I'm sub 20 5k, sub 90 half and in my late 40s. Not great, but not bad and definitely have a reasonably good aerobic system. However I can be conversational at 170bpm and on a half can easily spend most of it, and hour or so, about 180bpm. I'm really working hard at 190+, all measured with a Garmin HRM Pro. Resting is around 45 or so. Some people just have higher heart rates. Most people are diesel engines, but some of us are V6s.

[@adua1102]

In addition to Jason’s great suggestions...Poor hydration can play a role in high heart rate. The heart has to work harder when dehydrated. The viscosity of blood thickens. Try increasing water intake prior to a run. 64-92 oz (women) and 100- 125 oz (men). Happy running!

[@JasonFitzgerald]

This is true, though only in more extreme situations. You have to be VERY dehydrated for your HR to increase substantially because of more viscous blood. And anybody drinking a gallon of water before a run is a good candidate for hyponatremia.

[@adua1102]

@@JasonFitzgerald I should clarify that you want to drink that amount of water throughout the day. Not in one sitting. Typically hydrate the day before a run.

[@yaesmucho]

finally someone said it, this happened to me a while back, 100% true!

[@spookydascary9478]

Thank you! Makes sense.

[@andrewryan7686]

This is the first time I've found the answer to an issue I always face. I started working out frequently in August 2021, really ramping up from November. HIIT, circuits, spin sessions and 5k runs. Now a year later, I still can't bring my 5k under 30 minutes, and no mater how slow or fast I run, my heart rate slams up to 190bpm and stays there until I stop. Even if i get to a point where my jog drops to a walk. Interesting to know there is a solution to this, i just hate that walking is part of it.

[@mattdassow1732]

Been struggling with this for years, background in swimming with a LOT of VO2 max work. Thank you for the well put together informational video

[@dbestbc]

You’ve answered all my questions in this single lecture! This is exactly my story and I finally realized what I need to do from now on.

[@kelosrobi3770]

Thank you! I've struggled with this my entire life, and it's part of what keeps me still. I'm worried I might seriously hurt myself if I try to run again. Last time my bracket told me to stop at 220.

[@joachimgutsche]

Great vid! Thank you :) Exactly what I experienced myself when I recommenced endurance running at 61. Having been a leisuretime marathonrunner until age of 29/30 I had to quit sports until my 45ish. Restarted with powertraining, swimming, cycling. Having had no problems with low heart rate on a bike, a studio bike or in the swimming pool for nearly 15 years I had to go throug heart rates 180+ at 6,5 km/h. For the last three to four weeks I have started to build up volume by WALKING. Two to three times 10k per week is a real challenge physically but a really wonderfull experience mentally.

[@mancpaul01]

I needed to hear this thanks. Most of my lifes training has consisted of what you've described as "the high intensity" type. My heart rate max is always super high on what I'd class as easy runs. Despite this, I don't feel particularly light headed etc at max and can complete the talking test at these high heart rate levels. However based on your video I presume this is because I have an under developed aerobic system. I will work on correcting this as per your comments. Thanks.

[@ClaytonMarshallRay]

Finally!! I’ve watched dozens of videos and this has explained all of my issues in the best possible way. Thank you!!

[@EthanTate44]

Thanks for making this. I'm not in the same shape I used to be by any means, but took up distance running after being a football player for all of my life. I couldn't find anything for why I could run an 24 minute and a 38 minute 5k with nearly identical heart rate graphs. After 2 very slow marathons I'm finally more focused on picking up the pace and seeing HR results.

[@sandrosantos9791]

Jason, thank you so much for this advice. It was clear, concise and unequivocal. I think I've known this for a while, but was avoiding the hard truth that, in order to improve my running and fitness, I have to take steps back, be patient and deal with my ego.

[@rshoff14]

I’ve been looking for this explanation for a few months now. Thank you!

[@seligseligabc123]

You are so right, I’ve got myself into a rut thinking I am being instinctive and simply doing too much tempo & threshold runs inc hill sprints getting obsessed with trying to be the fastest up my local hill on STRAVA segments. I am KOM but my endurance has suffered I cannot run after 10 mins without my heart rate going above 150 even the slightest acceleration puts me above 150 from a steady 143. After some slow miles my HR is slowing down but I didn’t realise just how one sided I had become regarding the balance of anaerobic to aerobic capacity. Just shows you always keep the training balanced whether it’s biceps to triceps or fast short runs to slower longer runs. Thanks a lot. And I must say despite my elevated HR the slow longer runs are truly relaxing and meditative..

[@alexm9052]

Thank you for your coaching !!!

[@justinflannery235]

Extremely educational and humbling video 🙌🏼

[@kidatheart88]

For years I trained HIIT and circuit workouts and I find zone 2 running so difficult. Thankyou for the great explanation.

[@-__-5412]

Thank you so much. Genuinely. You probably won't see this, but I had a terrible 40 minute run (heart rate around 180-190 most of the time), and I have been dealing with this issue for a while. It has been really hard to swallow my ego and do easy runs, but I have realized that the more I neglect this issue, the deeper the problem is getting and I will eventually injure myself. I will swallow my ego, no more early morning HIIT sessions until I have a good aerobic base. I have been feeling really bad, and you made me feel much better. Thanks for this video. Have a great day.

[@sharonan1]

Thank you for this video!

[@borland258]

I tried 6 months low HR run. Did not work out for me, so I have just started running at my happy pace as long as I don't get injured.

[@srconsultancy9071]

What the status now?? R u still running..

[@bixby451]

I can hit 172bpm during an “easy” run and I could never understand how people can run at a steady pace without getting absolutely exhausted when I was out there running out of air at the same speed. I finally have an answer, thank you!

[@minecraftwarden9528]

Hi can you please tell me your resting heart rate? Thanks in advance

[@Lalit_4166]

@@minecraftwarden9528 my resting heart rate is 120 😣😔💔

[@minecraftwarden9528]

@@Lalit_4166 i have the same resting heart rate and have been diagnosed with Sinus tachycardia (otherwise normal ecg). Idk what to do i eat a lot of chips and stay late at night i should probably improve my habits

[@Lalit_4166]

@@minecraftwarden9528 same thing with me 😔. I feel soo unlucky for my heath 👎

[@minecraftwarden9528]

@@Lalit_4166 Mee too , lad. Regretting the chips i ate 🥲

[@nitinvarshney4966]

This is really correct , I used to be active Smoker til 2016, I totally left .. initially got lot of injuries in high heart rate runs , now all aerobic treadmill runs during lockdowns built aerobic base and just crossed 45 Vo2 max at the age of 39years 👍

[@avneeshchadha2559]

Hey Nitin - Can you tell me what's the volume your doing every week, and what was you're pace when you started running(when you had no aerobic base developed). I run a 9:30 min/Km right now and if I start running any fast my heart just races upto 170-180ish.

[@nitinvarshney4966]

@@avneeshchadha2559 Hi, I started doing near 7-7:30 /KM in long runs , reached to about 6:30 during Aug /Sep with weekly mileage of about 70KM, than got big jump when reached to weekly mileage above than 80-100 KM per month , achieved best pace lower than 1:45 for half marathon at once ..thanks

[@TheVikingquest]

@@avneeshchadha2559 common. I been a smoker too. My current maf pace at 134 is 8 min/km but have been around 9 to 10 min. Im 46, and speed is harder every year. Try to walk on recovery days - found that doing 106 to 120 heartrate activities actually helped to lower resting heartrate and maf running pace. My resting heartrate is now 54 and still going down. My gosl is to reach 7 min/km this year. It can be annoying as hell to be that slow, and still sometimes i still have to walk. Not enough Sleep, coffein, stress etc also really get u pulse up. Nowadsys i rather rest than try to run if no

[@hadyant0]

still smoking 2 packs aday, my Vo2 max at 48. run at pace 7.30 hr at 140 150 ish for 1 hour everydays

[@Kueperkai]

Thank you for this post. I’ve been working on anaerobic too often and aerobic too little. My heart rate always spikes to ~190, yet I can sustain this rate to an hour. I really need to work on aerobics first! Thanks!

[@MISSTANIMA]

Thanks for the video. I am 32 and have never run before in my life, but I have liked walking. I was detected with asthma when I was 30. Recently I tried to start jogging. My heart rate spiked to 160-170 even when I jogged at a 10min/km pace, and my VO2 max was super low (25 to start with). Now I am just walking for long (1-2hours) as much as possible. I can see improvement in my VO2 max (28.3) after 3 weeks. I will continue doing this because it feels like I am finally strengthening my aerobic system.

[@animalkin7127]

Thank you for sharing! I’m rowing the same boat and needed this encouragement

[@MarquosXoloVanda]

How's your update?

[@robinm2699]

So needed this video, thank you

[@tsicby]

Good information. I remember when I was hitting the elliptical trainer often my heart rate was much lower. For the past 10 years it's been all weight lifting and my resting heart rate is in the 80's and 90's.

[@ajcics]

This was exactly what I needed. Dude you are a legend

[@mohanbharadwaj111]

u have no idea how much u have helped me understand my situation n what needs to be done

[@romanbenedit8190]

Great Video, I actually started implementing this in July of this year at it is a definite challenge. I finally started to see results about 2 weeks ago. Granted I’m still running very slow but I can go 7 miles and stay within the range I initially set for myself. I do intervals once a week and some strides here and there along with a Long run ( Did 20 miler for 1st time ) I still need to work at keeping HR and as I’m able to get be in control I will lower the threshold were I would like to be ( 140-5 ) hopefully I can start to increase my pace with the hopes of keeping that HR. Awesome Video

[@haroon2972]

Superb video. Much helpful!

[@rwilcox_71]

Thank you for this info! I just started running recently at 51. I am a graphic artist and spend most of the day sitting. When I do exercise it's sporadic HIIT training or basketball. Your explanation might shed light on why my heartrate has been 156 on average. Seems I've been training for quick short bursts and not enough low intensity.

[@unvrse]

Thanks for this video. There is nothing on youtube about this subject but you be surprised how many people start exercising after 40 for the first time in their live and experience this. I believe it can lead to injury quicker. I would like to hear some actual numbers instead of "a lot of miles" and " very high heart rate"

[@maraalb8143]

So glad I found you! No one talks about this! As a person with tachycardia (100bpm in the morning) who was in selective beta blokers for 5 years and never ran more than 3 min in her life. At 39 in 3 months of first walking the treadmill for an hour then slowly incorporating running I managed to get to running 10-12km in an hour at a maximum heartrate of 159bpm and no longer needed medication. I cant explain the feeling of being able to run, It felt like flying. I was even thinking training for a 10km race. Unfortunately like anything thats good I was doing too much of it, one hour per day, 5 days per week and it wasnt my heart that gave in, it was my knees :( . I had to stop for 3 months and when I started again my heart wasnt doing that great anymore, it was at 1.75bpm and keeping it under 160bpm seemed impossible even though I was still able to run an hour at that time, slower, with much more effort. I gave up on it after two weeks. I wasnt enjoying it anymore and could not go as fast as I wanted. Very frustrating. Now, another few months of no training I tried to run again and my heart spiked at 189bpm even with a light run of 15 min and a 15 min walk warmup :(. My boyfriend is a triathlete and has been trying to help but I have always suspected hi intervals with low wasnt the answer. I have a 5km race coming up in two weeks so I will do a little experiment. I cant run daily because it will impact my knees but plan is to walk fast for two hours one day (no problems there) and the next to incorporate some running. I am certain that my max hr will go down with time but I wonder what it can do in two weeks. Wish me luck! I will report back!

[@maraalb8143]

I did it :) ran the race and got my heart down to 168bpm. I am still running pretty slow though but I am happy so far. Will try running 3 times per week but I dont ever want to run more than 12km, its too much for my knees and not worth it. I hope than in a month I will be faster and off the medication again.

[@proximacentaur1654]

Consistently rock solid advice coach. Much appreciated.

[@Cobra_Commader]

So many people need to here this. Thank you for making this video.

[@JasonFitzgerald]

I'd certainly appreciate you sharing it! :)

[@Daniel-io1ym]

Hear*

[@dennischankc]

Very enlightening. Thanks

[@micmurillo]

Great content!!!

[@jacobsmith6116]

This was scary, this popped up the day I started researching it for myself

[@phil1978]

same

[@terencef9424]

Its your smartphone watching you ...google knows your search preferences and throws similar content to you.

[@menahelmy4131]

Same

[@dygon7663]

If you searched for it on google, it makes sense that you'd get it suggested. KZbin is owned by google.

[@BlakeMcTavishe]

Welcome to the internet

[@harveyemm4865]

This video really describes my situation. I began running as an adult with very little activity before. I just used to run out the door and I thought the purpose of a run was to run as fast as possible. My heart rate was always high even if I tried to slow down. I used to try and run faster each run and an injury soon occurred. I began following a program with my heart rate monitor watch and I was running almost in slow motion to keep my heart rate down. I have been doing this now for about 6 months and I am really seeing improvements. I have to run quite hard for my heart rate to go up. My speed is improving and most of my runs are at an easy pace. It is really worth trying to train in this way even though I have felt a bit of an idiot running so slow. I have increased my runs to 4 times a week with no extra strain or aches. Great video --thanks.

[@lindas.1751]

Thank you @harveyemm for your encouraging personal story! I've long worked out too intensely, so now am doing MAF and find I have to walk a LOT. Patience is a crucial virtue, I am realizing!!

[@explodev2550]

What do you mean when you say an injury occurred

[@tomislavcindric7394]

What was the program?

[@harveyemm4865]

@@tomislavcindric7394 Hi. I use a Polar running watch and use the Polar running program. It works for me but I'm sure it is similar to other running programs. I do a couple of easy runs, one interval run and one long run. The long run and some of the easy runs use the very low heart rate.

[@windoseptiawan2226]

thank you for sharing, what about your easy run (140-160bpm) pace now?

[@jamstaa69]

I have this frustration at the moment.. argh! I’ve broken my aerobic system. Over the years I’ve moved over to doing more trail running, which are fields and hilly areas, and with modern life I’ve slipped to doing trails nearly all the time whenever I get the chance to run, it’s out to the trails. So my heart rate was at the higher end of things.. with out realising the easier road runs slipping away.. and then with some injury periods.. I now notice my heart rate always running high.. and have been finding it difficult to keep it in the aerobic zone. I run it ramps up because of the terrain, I walk to bring it down, and it falls very quickly back through the aerobic zone. I have managed to start averaging tempo hr rates at moment.. but that pesky aerobic zone target. 🤦‍♀️😂 Can’t wait till I can get back in the gym to use the controllable elliptical, treadmills and bike machines.. think it’s the only way I’m gonna get that aerobic base back..

[@Abes523]

This upload is so poignant to my training at the moment! I began MAF training 5 weeks ago and am just now beginning to see the gains! When I ran "easy" runs my HR was routinely in the 170's - 180's and hadn't hit a PR in at least 6 months so I decided to give it a try. One big thing that helps the speed ego is running very early in the morning....no one can see how slow you are! LOL

[@JasonFitzgerald]

Now that's a good strategy ;)

[@MohdHafiz-ox9rc]

May I know the update about ur heart rate

[@Abes523]

@@MohdHafiz-ox9rc I kept it up for about 6 months, my speed topped out in the low 11 minute per mile while keeping my MAF heart rate. Though I'm not strictly MAF anymore, I know the difference between an easy run and a workout, which I think is the most important lesson from this experiment. I've since discovered my max HR is much higher than 180 and have been basing my easy runs on that currently.

[@adrielpablo53]

I guess Im asking randomly but does any of you know a tool to get back into an instagram account? I was dumb forgot the login password. I would love any tricks you can offer me!

[@dragomxsoldier]

Lol

[@blueaxe27]

Thank you. I needed this. My HR had been absurdly high even on my easy runs. I am a slower runner so I find it very hard to slow even further for the very stupid reason that it would pull down my average pace for the year. It’s nice to have the reinforcement that it’s okay to slow down.

[@jamiem6088]

I fell you! I’m in the same boat... even when easy running I’m still spiking like 190 sometimes... it’s Hard to slow down, but I’m trying to take a walking break whenever I see something above 185... did you see any difference until now? It’s been 3 weeks so

[@haileyanderson7870]

Couldn't agree more!

[@laurinnintendo]

@@jamiem6088 I‘m no expert, but 185 as a heart-rate-limit is definitely too high. Even if you’re under 16 like me, you should never go above 165 as your MAF Heart rate and you won’t see any real improvement if you cap your heart rate at 175 oder even 185. So try to run even slower to keep it down consistently or take the walking breaks at a lower heart rate already.

[@_francisrosel]

Thank you so much! I’ve learned a lot from it.

[@johnmo1111]

As a lifelong smoker who packed it in and started running this totally applies to me. I got up to running 10ks with avg HR over 190 (crazy time). When I saw my HR I freaked out and stopped running for about a year. I've been doing tons of zone 1 and zone 2 and recently managed a 5k in under 26 mins at 41yo this time avg hr 177. Most of my training was jog/walking 5k at 37min pace with a few harder runs every other week.

[@user-xc4eh4kp9n]

Just curious, when the say athletes tend to have a slower heart rate, are they referring to BPM number or the diastolic number reading? Im a runner myself but I never check BPM when Im running.

[@michaelreed1758]

@@user-xc4eh4kp9nThey are referring to the BPM number.

[@denvergermany]

I am training for my first half marathon, and I‘ve been struggling with my heartrate a ton! Because I didn‘t know what to do about it I even consulted a doctor, physio and coach, and none of them had a real solution to help me. They all wanted to do specific expensive testing... And now you‘re giving me the advice I needed in less than 15 minutes? 😀 Go slower than you feel comfortable and take your ego out of it... My new mantra! Thank you!

[@franciscomontoya92]

Great video Jason! As a former smoker (half a pack a day for 6 years) I struggle with high heart rate. I've been ruuning at 7:30min / km pace (which feels slow for me) and it's definitely a hard thing to do! How long do you think it takes to see an improvement in pace at an aerobic pace (70% max HR)? Does cycling help with this process (my HR while cycling is really low)? Thanks!

[@dragonchr15]

It is rare that I find the answer to my question by clicking on the first video that pops up. Thanks!

[@caryw0210]

so glad this video came up. I've just recently been considering my HR when running. Feel like I'm in Zone 5 HR, no matter how fast or slow I run. The slowest jog I can do will bring it down into zone 3, but it has to be really intentional and Really slow. It's really hard to run slow, but if it will help my aerobic system, I'm willing to try. I run about 4 times per week, and usually 2-3 miles each run. However, for whatever reason, my HR just remains too high.

[@egalt4128]

I have the same issue. My heart rate is always high. How do I fix it :S

[@420jettt2]

Bump. After months of consistent mileage then try running at low hr. Noobs will find that low hr training is virtually impossible

[@lindastudley9036]

Don’t forget us older runners (I’m 71). I’ve run for decades and my HR on easy runs is not going to be as low as someone 25, even though I’m in good aerobic shape.

[@nic1060]

180 minus your age is the (plus 10 if you are a experienced runner, minus 5 if you got sick in the near past, minus 5 if you are recovering from injury etc) so if you are 71 your heartrate should be way lower than someone in their 20s. but good for you for still running!! much respect! (source: philmaffetone.com/180-formula/)

[@haileyanderson7870]

@@nic1060 this is great to know. I just did the assemesment and my Hr should be 152. When I go on light jogs or walk up hill I get to 170-185. Wow crazy crazy

[@haileyanderson7870]

Assessment *

[@nic1060]

@@haileyanderson7870 depending on how you feel you can go higher than 152, but it shouldn't be too much. Check if you are able to talk somewhat easily and if your lungs are thirsting for air. If you feel fine and easy at HR 160 you can train there. Also check how you feel after your run (are u completly exhausted or are u feeling good) and the days following the run (do ur muscles ache?). the most important thing is to keep it up as long as you feel good. go for 3-4 runs a week even if you are going slow and sometimes just go 20 mins. do it often and consistent for 3 months and you won't believe how much you did improve.

[@haileyanderson7870]

@@nic1060 thank you for that! Okay that sounds amazing. Sometimes I run for like 45 seconds to a minute and then walk and go back and forth 3-4 times. I feel fine. My HR gets to about 170 doing that. I feel energized but when I run it's an easy jog so I don't push too hard. My chest and back muscles are sore sometimes but it's hit or miss.

[@sharpridgehomestead]

I watched this video because this is something I suffer from but a little back story. I quit smoking 12 years ago, started working out regularly when I could actually breath again, and from day 1 that I started I was doing zone training because the first fitness watch I ever bought was a polar ft60 and polar is huge on heart rate zone training. I should also mention I am a long distance hiker and long distance to me is over 300 miles per trip, not counting hundreds of miles of shorter trips throughout the year. Anyways, when doing cardio training, I have no problems maintaining my heart rate for long periods of time in any zone 1 - 5 and for any amount of time. I recently posted an image on instagram of 15 minutes in each zone just because I could and I only did 15 minutes because the graph gets squashed at higher lengths. But even after 15 minutes in zone 5, I could have easily extended it to 30 minutes or 60 minutes ... I've done it before and believe I could go even longer. I don't feel fatigued, I feel energized when done like I could keep going. The reason I am writing this is because I can't run. Every time I have attempted to run over the years, my heart rate within 200 feet jumps to zone 5 and just stays there. Well, I really loved running when I was younger and about 2 months ago I bought a treadmill because none of the other cardio machines I own are really like running. I started out just walking at a brisk pace 4 - 4.3 mph (I have short legs so anything higher than that gets difficult), then I transitioned to jogging at 5mph, then I transitioned to intervals 1 min run, 2 min rest for 45 minutes, then I was able to do a 15 minute run without stopping and a 20 minute and a 30 minute as i built my leg strength up .... but that heart rate still remains high. I just always assumed it was genetics but one of the things I am curious about is why does it matter if you run and your heart rate is higher than everybody else? If you are ok with your time and you are improving or reaching your own goals (mine was to do a 5k by spring 2023) .... why does it matter?

[@TheSandkastenverbot]

For some reason a few slow 3-5 km runs really lowered my resting heartrate significantly while many more long bouts of cycling (with enough rest in between) didn't

[@johnurch25]

Thank you. I am 57 with a max heart rate of 180 and run a 50min 10k. And yet no matter how easy my run it is always a zone 4. I know it should be zone 2 and you have now givern me the confidences to walk.

[@alaskahudson]

@John Urch, how is your heart rate now?

[@enricogiacobbi5977]

Do you recommend mixing running with cross-training like biking or others to keep the HR in the right zone? @StrengthRunning

[@asadini]

Thank you. This gives me hope. I am not a runner. More of a walking kind of guy. I was doing strength training for the last 5 months. Lost 10 kgs of fat mass while retained muscles mass with high protein diet. I started walking on treadmill recently post my Push Pull Legs Shoulder workout sessions. To get rid of the post divorce trauma post depression trauma (my past is shit and I dont want to detrack from my story going into that stuff) belly fat. On the first 2 days the heart rate sensor went up to 160 bpm, i had to cut my cardio workout short. Got down went home. But heart rate wasnt coming down. I started taking Sys, Dia and Pul readings on a wrist monitor twice daily. Next few days i tried to keep the HR below 140. Successful for 25 minutes BUT it has been a week. I feel a constant prick on my left pectoral, i feel like i am carrying a bergen and I am constantly an agigitated potty mouth. I am 36, at 81kgs. Daily smoker. Half a pack or less. And a total gym noob. Guide me. Thank You. Centuries ago. When i was in school. I used to run 400 metres. By college time i could run 6kms easily per day. I was a football (soccer) player too. Sometimes I feel old. But the man child is still young.

[@jodyjackson5475]

Stop smoking❤

[@VietLe-ht5mk]

Very informative and amazing! Yes it is probably my aerobic system being underdeveloped.

[@Jaigarful]

Ran in my early 20's in the military, 14:06 was my fastest 2 mi. Got back into running last year and kicking it back up here with the last month. Anything I do just skyrockets my heart rate. Its a bit frustrating. I'll try incorporating more low intensity training.

[@matthewmurfitt]

I think the military mind set destroyed me as well. I've been fighting the ego for almost a year and needed to hear this. Hoping to get my MAF pace locked down this upcoming season

[@tobin1677]

Real enlightening. I have taken up running after not having run for about 10 years, and while I am currently almost 2 years into being a casual runner, I still face this issue of extreme heart rate. (Like I did a race today where I sustained an average HR of 193 for an hour as a 30 year old). Hopefully this is just what I need to get myself into a safer situation. As an aside, I assume any exercise that maintains 60-70% HR works right? As much as the idea of running slowly appeals I would much rather go hiking or swimming on occasion. (plus hiking is a good way to maintain 130-140 bpm average for 8+ hours, I wouldn't want to run for 8 hours)

[@jesusquiroz2867]

Thank you for this. I been running slowly in the morning for 3 weeks now and I feel like it’s a waste of time. But ima stick through it and hopefully I get back to my original state.

[@SirAdammmmm]

4 months later, did you stick to it?

[@Dante033AJ]

I don’t think he stuck with it guys

[@Resolve1984]

I'm the overdeveloped anaerobic system you talked about. Bench press squat deadlift and overhead press but I get tired going up and down stairs. Really trying to get more into cardio. It's harder for me to run cuz I weigh 250 pounds but I could definitely power walk and try to work my way from there and do more jump roping to work on my endurance. Thank you for the video very informative

[@JJBpilot]

See Nick Bare...

[@juanicorubia438]

Thank you Sir!

[@blaisejadoul671]

Jason, can you please tell us what you call "a very high volume" of very easy running ? How many km or time of running would it be ?

[@Averageuser-kw3dw]

I've completed my first 5k in 29:34 and I'm proud of the results, i thought i would take a week of and try to train for speed doing some speed training 5 minute - 12' - 5' intervals slowly building speed over a couple of weeks then maybe try the 5k again, as I've upped the speed my heart rate peaks at about 190, i think this is to high as I'm nearly 49, thanks for the content I will be upping my mileage and keeping an eye on my heart rate for sure, good Job.

[@brendanalexander6053]

I am a little over 4 months into maf training. Am 50yo having been pretty sedentary for the last 20 yrs. My pace is between 14-16 min/mi. Can’t say I am having any massive aerobic gains but things are improving for sure. A one hour run at maf feels very easy now. Feel great, mood is positive. I think I need one year on maf to really establish my aerobic base.

[@Kelly_Ben]

Wow. From sedentary to hour runs is impressive, great job! The rest will come, but you're already doing way more than many!

[@TarasSkyJourney]

How is it going for you? You are right where I was with MAF. I'd be surprised if you don't see impressive results. I hope you're doing well.

[@joelouden6592]

I've had this problem for 40+ years. I've run 2 to 3 times per week since I was a teenager (56 now). I didn't realize until recently that EVERY run, from 1 mile to 5K to 10k, has been anaerobic. I'm a life-long weight trainer and I do full-body strength workouts 3-4 times per week. I've been lifting since age 15. I've also run a 4:40 mile in high school, 42-minute 10k at age 19, a 24-minute 5k at age 40, etc. But even at my fittest I would hit max heart rate at anything over about 1/2 mile. Even casual 3-mile runs at 6 mph would be at 175-180-bpm. At age 56 I can crush 40-minute, non-stop, full-body weight workouts, my resting pulse is 52 bpm, and most young lifters can't keep up with me. But I can't run more than 1 lap around a 400-meter track at only 6 mph without gasping for air and clocking 150+ bpm heart rate. I can't run for ANY length of time at my recommended MAF rate of 124. I've simply given up running out of frustration. Since walking gets me to 124 bpm I can't see myself being able to mix any real amount of running into my strolls without going way over aerobic threshold.

[@joebass670]

Amazing info

[@Adam-rh9my]

For all those, who might be interested. It's not only those who never did any sport that struggle with high HR during long easy runs. I've been playing tennis, basketball and skiing since I was a kid. On competition level. Yet, I never really went for a run. I HATED running. Recently I started to run after almost 17 years. I do sport once or twice per week, but on my first run (was slightly to the hill and I had 6:48min/km pace) I had an average HR of 175. My long easy runs were about 165. It did not really drop until like 4 months after. Now I have an average HR of 135-140. It really does take time.

[@tw5207]

THANK YOU

[@isaiahbishop8999]

This describes me perfectly. I can’t run at an 12:00 mile pace without reaching 180bpm. It really does get discouraging to me. I have a lot of backwards steps to take from here. The Lowest intensity at least 5 days a week seems to be all i can do for now. Hopefully after 90 days, i will see some results!

[@asiamies9153]

any progress?

[@razir923]

Update?

[@alancraig3756]

This is really helpful. I've gotten better about being able to run faster at a lower heart rate. However, I've noticed that I'm disproportionately faster at shorter distances. If I plug in my mile or 5K time, I should be able to run the marathon much faster. Would the same advice be relevant in this case?

[@animalkin7127]

Thank you for posting this. I’m a 140 pound 28 year old with a few years of weight lifting (5 x weekly) under my belt and I feel great when I do slow runs but my heart rate averages in the 180s (my max is 198). I’ll be trying this method and will plan to come back in a few months to share any results!

[@asamicat8323]

Any progress?

[@cheeel16]

Would you share your results with us?:)

[@peacefulquasar]

This is so true! I used to run up to 10-12 km and push myself really hard, i did 20km twice and after every run was exhausted as hell and was wondering why I can't break 5:45 pace, cause if I'd try to go faster i wouldn't even past 3km. When i got my band and measured HR for a few runs i noticed that my average rate is always 180. After some research and this video i tried to run as slow as possible and run after run i noticed that i can run within 150 bpm and my pace slowly increasing from 8:50 to 7:10. Runs became easier and im not exhausted after 20 minutes no more. Can't wait to get to my fast pace while having normal HR)

[@Ultrarunnerdad]

Only just learning this now. Thanks for the confirmation.

[@Ultrarunnerdad]

rest 48bpm peak 197bpm max low HR run target 153bpm.

[@baslielalene4702]

Thank you.

[@imsefa45]

I'm going to give this a try. At 45 I've been a weight lifter my whole life. V02 is 34, easy runs (12:30 min mile pace) my HR average is 160+ and I've been running for 3 months and it not getting better.

[@patrickfrost007]

@Sefa O’Reilly - I too was a weight lifter/bodybuilder since age 19 and began my running journey exactly 3 years ago this month and I am 46. My HR was similar to yours when I first started (but much worse) and today I run 9-12 mile LRs (long runs) at 8:20 pace and HR never climbs over 155. VO2 Max is currently 53. Listen, if I can tell you ONE thing; Stay Consistent my brother! Give it time and have PATIENCE. I never ran a day in my life prior to 36 months ago. I was 210lbs of muscle and now 159lbs. Keep a positive outlook and run easy. Eating CLEAN is everything! If you don’t bother eating clean, don’t bother trying to progress. You gotta put good, clean fuel into your body. You can do this! 💪🏼

[@imsefa45]

@@patrickfrost007 MAN, You just gave me a boost of confidence!! I've been feeling discouraged because of the lack of progress. I played Division 1 football in the PAC 12 and 3 months of lifting and gym exercises i'd have some serious increase in strength but running seems to be different with very little to no progress. I started a Plant Based Diet about 12 months ago because i discovered i was pre diabetic and all the other underlying conditions of the standard american diet, i'm 6'3" down 30 lbs from 255lbs and blood sugar has stabilized along with the other problems gone and i feel 1000% better but you would think running would get easier but not so. I think your right, I've got to have PATIENCE. Except I've signed up for a 1/2 marathon in mid January. It might be a run walk 1/2 marathon. Thanks for the boost of confidence.

[@Jakeaway]

Stick with it mate. It'll come gradually.

[@lindalewis93]

Ok

[@waelhussein4606]

@@patrickfrost007 same situation here. Should I target zone 2 or 3 (out of 5)? ie, 60-70% or 70-80%? Or vary between the two?

[@BenjaminCronce]

I haven't been formally diagnosed, but my Dr put me on betablockers to help my heart rate be more normal. My body was dumping way too much cortisol. Not only was my heart rate higher than it should have been, but just 30 seconds of jogging would cause my heart to remain elevated for hours afterwards, I felt lethargic, and I couldn't sleep because I was so jittery. It's taken several months, but my body is responding very well to exercise now. My heart is no longer the issue, it's my muscles fatiguing well before my heart even has a chance to stretch its legs. Can't run on wobbly legs. How you hurt yourself.

[@ke8mattj]

Thank you for the video, Jason! I think the overtraining is what is happening in my case. After my marathon in two weeks, I'll just have to kick my ego and maybe just do easy treadmill runs to ensure I don't go overboard.

[@Kelly_Ben]

Good luck in your race! I'm planning on a winter of treadmill MAF training too after a November race.

[@keepyupy2334]

Why not do it outside y’all? Bundle up!

[@Kelly_Ben]

@@keepyupy2334 One word: ice!

[@TarasSkyJourney]

@@Kelly_Ben One word: Stabilicers! They really do work. Don't do much good in 6 inches or more of snow (ugh) but they do work well on that patchy and even solid icy snowy ice that gets left behind by snowplows.

[@Kelly_Ben]

@@TarasSkyJourney thanks so much, I'll look into them!!

[@lidasheppard4968]

Thank you to talk about it ! That’s me .

[@jimoconnor8597]

I run with a guy that hits 200 on every run. He has run and exercised for almost 2 years now. He had a stress test done and some other cardiological testing to be sure nothing was wrong. In the summer months, he could go to 215-220. Scares the crap out of me when I look and mine is in the 130s. He recently started the Galloway method of walk/run and that has worked as long as he slows the run portion down. HR averages 160-180 now. Still pretty high for a 50 year old.

[@eliduran4182]

Well. I'm not that guy but the girl that has the same issue. In summer I can reach 200 and more 😳 even on an easy run but nothing wrong with me. I also started walk/run since last month. Fingers crossed 🤞.

[@mrjelfs3705]

He's gonna die, man. RIP 😪

[@dragonl4d216]

This is pretty much me. My background is in sports with an emphasis in power over a short period of time - gymnastics, calisthenics, and lifting weights. My activities are usually high intensities that last for a minute and then I will take long breaks of 3-5 and even 10 minutes in between sets. My 100m up to 400m time are actually relatively good for a non-runner. 12.1 seconds and 59 seconds, but the longer the distance, the greater the fall off in my time. For example, my 5K time is 28min and my 10k time is over 64 min (This is after 5 weeks of training, my 5K started at 34 min). My aerobic capacity is just utterly underdeveloped and I am trying to address it now by doing a lot of easy runs and walks with a few 10-15 seconds of strides added in.

[@orquideamilbourne2190]

im glad I found your video I want to learn how to run, but I have never ran in the past my blood pleasure got high but I started to change my diet and that help me allot to keep it low. I try to run 1 mile and it elevated my heart right too high, took me hrs just to cool down. but want to continue and did not know how to. I am able to walk for a longer time lost 10 lbs and im 170 want to get to about 130 as I am 5'5 thanks for the information

[@srggn6673]

Thank you

[@cristianfcao]

Here's another high heart rate question: 4 months before the marathon I'm going to run in early October, I did a 30k test at my marathon goal pace to see how achievable was the time I'm preparing (sub-3 hour). I made it through the 30k, felt ok at the end (I could run for another km or 2 before collapsing), but the WHOLE test was made at the upper limit of my zone 4 (average BPM: 168). From what I've read, you want to run a marathon at the upper end of zone 3, not zone 4! Is this a cause for concern? My Max HR is 188-190, I think; I'm 44 years old; I've been running non-stop for about 5 years (after 25 years of sedentary life and lots of smoking) and this would be my 3rd marathon (1st at 3:27 in 2018; 2nd at 3:13 in 2019). Unfortunately, I did not have a cardiac monitor in my previous marathons.

[@vegannature]

In addition to the info given in this video: if you have really low blood pressure your heart rate goes up higher during sports as well to compensate for the low pressure. In my personal experience the suggested aerob training doesn't change anything if low blood pressure is the cause. I have trained for marathons, so lots of slow and steady runs and I also hike a lot and my heart rate still goes up to 160-170 on easy 7min/k runs. It doesn't get much higher (170-180) on hard workouts though. I still roughly follow the 80/20 rule, some weeks even 100% easy and I do feel just fine during and after the runs.

[@TarasSkyJourney]

What an interesting suggestion. Do you know of any studies that back this up? I have lower than normal blood pressure and feel comfortably easy in what would be Zone 3 for my max heart rate. I'd be interested in reading more about this.

[@UNGETABLE7]

What is a good starting point volume wise per week to start? Thank you very much!

[@Namoraslife]

I've never been into running, I did a ton of equestrian and dancing in my teenage years and then when I started my first job I fell into a hole with little to no training. Then Covid happened and I fell into an even bigger hole. Now I started with running after having issues with a higher blood pressure and higher heart rates after a covid infection and I try to run within my Zone 2 HR (max. 146bpm for me) and it's stupidly slow. I "run" at 6kmh or 3.75 mph. But I've been doing this for three weeks now, always tying to push a little longer and managed to go from 25 minutes dripping from sweat to 50 minutes and feeling kind of fine afterwards. It may take a while before I am able to run faster, but I feel so much better already. So wherever you start, just keep going, you're probably faster than me :D

[@leonardmilcin7798]

Persistent high heart rate means 1) you go to the doctor, 2) the doctor says you are fine and now you have to understand why you are not training correctly. Most of the time it is because you go out and you want best bang for the buck or you need to satisfy your ego or you think that shuffling your feet is somehow not running. So you run all out, every time. You think you are doing great, hard training sessions but in fact you are just hampering your progress. Our bodies have evolved to adjust to loads that are placed on them. If all you do is sit by the computer and when you run outside, you run at your max speed, then that's what the body will learn to do. It will never adjust to those sort of middle heart rates, these regimes that include low, long, sustained efforts. And it will learn to immediately increase your heart rate to high the moment you start to run. My advice I give to people: 1) Start going for long, brisk walks every day. If you have persistent high heart rate during run you will most likely have increased heart rate during walks. But now your body has a chance to adjust and over time you will see your walking heart rate drop down and your heart rate not freak out when you start walking. I suggest replace a bit of your running volume with walks. When I injured my foot and I could not run (but I could walk) I got to walking 2-3h every day (I know... extreme). I have not ran at all for 6 weeks and yet when I started running again I posted my best performance to heart rate results ever. No, I did not get faster, but I definitely lowered my heart rates at sort of moderate efforts. 2) Learn to warm up. When you start running session, you have to do it gradually so that your body has a chance to expand your blood vessels and to move some water to make your blood less viscous. This takes about 10 minutes. If you start running hard immediately, for the first 10 minutes your heart will tire trying to push your thick blood against constricted blood vessels, your body will turn to anaerobic regime, you will burn through your fuel almost immediately and then you will cause high heart rate and tired feeling for the rest of your run. 3) Buy and read The Big Book of Endurance Training and Racing by Dr. Philip Maffetone. Seriously, everything you need is in this book.

[@WilliamBond]

What about high heart rate even after years of 'high volume" of low intensity running? I've ALWAYS been able to get over 210-220 bpm (at significant effort) regardless of how much training I do... I've been like this for at least 15 years!

[@transformational_runners]

Can you do lots of lower intensity cardio such as cycling, rowing, elliptical machine in the gym, alongside easy running to build the system?

[@hasiradesilva7896]

@jason Fitzgerald - did you have to go through low HR training in the early days, or did you simply do a lot of miles (at a slow intensity albeit not paying attention to HR) which eventually fixed your aerobic base?

[@Jamisons2528]

I think this is my problem I was a sprinter then I fell in love with HIIT and things like ShaunT Insanity. Now I'm becoming a runner and always in the 175 and even above. It also seems to take a long time for me to recover. Even walking my rate is at Threshold. I feel fine but I don't think it's healthy so I became concerned that something was really wrong with my heart. 2 cardiologist later and my heart is fine so I am glad I found this video. I think I'll try 2 long walks per week and slow running and skip the high intensity stuff for a while. I really want to become a better distance runner.

[@oscarlabarte5651]

Hello friend, nice to greet you, I am 71 years old and my maximum heart rate is 160, I have been running in the last two months at 125 beats, and many times I have to walk to maintain that rhythm, I am medicated but I would like to run more distance long at a rate of 140 beats. what would your advice be, thank

[@solidsn2011]

I’ve been running for a few months now and I recently managed to convince my wife to also start running which is something she has never done before. She’s been taking it slow with small intervals during the week and 2-3kms on the weekend. She has lost a total of 36kg over tha past 7 months and she’s doing a Keto diet which already makes her HR really high. The problem is her HR is skyrocketing while running averaging at around 185. She runs really slowly at like 9 mins per km but her HR is always high. The other day she got a bit upset as she ran 2kms at 8:30 mins per km pace and her HR jumped all the way up to 196!!! She literally can’t go slower than 9 mins per km as slower than that is walking. I can tell she gets frustrated as when I started I had a HR of 180 and now I’m averaging at 155 while she hasn’t seen her HR improve over the past month. Any suggestions?

[@jsf8145]

Spend more time walking at zone 2 heart rate (below 140 BPM) and walk at a fast pace for six months, every day, for 30 mins to 1 hour walking every day (preferably first thing in the morning on an empty stomach = body utilizes body fat for fuel when exercising on an empty stomach in zone 2 heart rate. At the end of 6 months, she will notice the need to add hills when walking to stay in zone 2 or start jogging slowly to get her heart rate up to zone 2. Eventually she will be able to jog in zone 2 for a few miles at a time. It’s not a quick fix. Takes discipline, patience, mental strength and time. Put in a good podcast and enjoy the process. I prefer to listen to pastor Paul Sheppard’s podcast “Destined for Victory” when I’m out jogging!

[@solidsn2011]

@@jsf8145 thanks for the suggestion! She might give it a try although it’s impossible to walk first thing in the morning as we have kids that wake up really early!

[@dragomxsoldier]

I have the same problem, thank you for the adviy

[@danielolsen8114]

This is a very informative, helpful, and to be honest, NEEDED video. I can definitely identify with the category of runners he mentioned that used to be much better/faster/competitive as a teenager & in early 20s who is currently having to humble himself (harness my ego). I NEVER thought about my heart rate or breathing when I was younger. My legs and brain want to run 5-6 minute miles because that is what used to be fun, but my heart has given me a serious reality check (YOU'RE 38, NOT 18 DUMBASS!). So Jason is so right. I've had to concede that 8:00-8:30 (GRRRR!) per mile for my 3-4 mile runs is what keeps me in an aerobic state right now. But it does (very slowly) get better over time. The treadmill does help make those runs more bearable for me because it does not allow for "accidental" pace increase, and it has helped me get used to sticking to that pace when outdoors.

[@TR-wm3sg]

I normally avoid the treadmill at all cost, but you make a good point about it controlling your pace.

[@user-tv6tu1hp6t]

Thank you for this video. I’ve just started working with a personal trainer and while working with her, I was doing very simple exercises (not running), and she asked what my heart rate was and I said 194. I’m 33 and work a desk job, former smoker (quit 8 years ago), and about 45 lbs overweight, and didn’t know anything about healthy heart rates. Pretty sure Im just really out of shape, but just to be safe I’m getting checked out by a doctor.

[@Nicole-si3ck]

What did ur doctor say?? My heart rate is the same when working out

[@user-tv6tu1hp6t]

@@Nicole-si3ck I saw a cardiologist and they did every sort of test (EKG, echo, treadmill stress test, blood work, & I wore a heart rate monitor on my chest for a week). He said it all came back normal and that as I continue working out and getting in better shape it will take my heart rate longer to get that high. It’s been almost 6 months now & my heart rate still gets to the 190’s occasionally, but now it’s most often the 180’s so I think it’s slowly improving over time. That said - still go get checked out. You never know and it will give you peace of mind.

[@sarahe9390]

Thank you! This video may be the answer to the issue I've always had with running! My question is: once I've spent a few months slowing down, how do I know when I've reached the point where I'll be able to increase the pace?

[@Mohamed-ji7xq]

u will know that by seeing a decrease in HR with the same pace

[@somerandom2881]

huh, this is good to see. I mainly train weights and I have been very confused by my running. I can ruck with a 40kg backpack at 5km/h for hours and never crack over 120bpm, but running at 8km/h is enough to put my heartrate at over 180bpm. guess I'll slow it up for a while and see how it goes