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How to Lower Heart Rate While Running: 5 Ways

by lifeofamissfit
how to lower your heart rate while running

How to keep your heart rate low while running

Have you started running and feel like your heart rate is incredibly high on your run? You can try and lower your heart rate. I personally find the below really helpful. I may look red and puffy at the end of my run and can feel that my heart has had some good exercise. But I don’t feel like it’s struggled to any negative level. I’ve not been uncontrollably or uncomfortably out of breath.

So if you do, try these tips to bring your running heart rate down.

1. Be conscious of your breathing

It seems obvious, but learn to become conscious of your breathing. I started running years ago. And if I had a penny for every time since I ‘forgot’ how to breathe during a run, I’d be a millionaire. It’s not that you don’t breathe. It’s that if you start your run a little mindlessly, and don’t pay any attention to how you’re breathing, you can’t remind yourself to actually breathe properly.

For example, I now try and find a good rhythm within minutes of starting a run of breathing. So I’ll make sure I’m aligning my legs with my breath. I’ll breathe in for 2 breaths (or 2 strides), and out for two breaths/strides. That way, it’s sustainable. Don’t get me wrong. I’ll have to have regular check ins with myself during my run and re-align if I realise my breathing is a bit all over the place. And I suddenly feel more in control of my heart rate, and my run.

A lot of people will say “slow down” as the first tip to reduce your heart rate when you’re running. And I get why, obviously. But I think the above breathing technique works wonders for me. Of course, if you’re sprinting through a 3 mile run, you will be out of breath. So, yes, consider pace. But breathing is important too.

2. Don’t do short, shallow breaths

If you take little inhales as you run, it’s not going to cut it. You need to be filling your lungs with oxygen a lot more than that. Obviously if you’re just getting started as a beginner runner, and you’re doing a couple minutes, then it might not seem as important. But that can be the best time to start building good breathing techniques in your running journey.

Breathe in relatively deeper than you think. Do that for 2 strides, and then exhale for 2 strides. Or, you can do it for 3-4 strides. Find the counts that work for you. But make it sustainable. You want to get yourself in what’s called “zone 2 training”. So your heart rate is up because you’re exercising, but you’re keeping it ‘low’ still.

3. Improve your cadence

Cadence is your stride rate. So how many strides you take per minute, also known as SPM.

How to work out cadence? Count how many times your right foot steps on the ground in 1 minute. Times that by two. So for example, if you count 50 in 1 minute, your running cadence is 100. Improving your cadence is essentially about shortening your stride. If you’re taking huge leaps every time you stride in your run, that’s going to contribute to a higher heart rate because you’re using so much more energy!

4. Weight training

Weight training can help reduce your running heart rate because it gets your body used to the higher effort, without needing to raise your heart rate as much. It makes sense. If you’re running 1-2 times a week and sitting on the couch the rest of the time, your heart rate could have room for improvement (although doing some cardio is better than none!). But if you’re also adding strength training in there a couple of times too, your heart is going to get used to pumping blood and oxygen round your body. And your muscles will get stronger too.

So, next time you run, it won’t feel as much of a shock to your system.

5. Build consistency

Consistency is under-rated in my opinion. Let’s say you balance strength training into running, you work on your cadence,  and improve your breathing. You do that for a few weeks or maybe even months. You might start noticing an improvement in your heart rate. But if you then stop. Throw the towel in for whatever reason. Or maybe you’ve not given up. Life changes and you can’t commit to as much any more.

You’ll then notice the difference if you fall out of the habit. Consistency is just as important as everything else. If you stick to the training, and keep getting better, and that becomes your life and your running journey. Your training age improves. So, you’ll get to 50, 60, and 70, and won’t feel your age.

Other factors that affect heart rate

Of course, there are other factors that will have an impact on your heart rate. Things like:

  • the weather and temperature – if it’s super hot, your heart rate will be more
  • your hydration – if you’re dehydrated, your heart will struggle more
  • duration of run – if you’re running for longer, you’ll definitely need to breathe!

You can do it! Bring your heart rate down a little (it won’t come all the way, remember), and you’ll become a better runner, and likely enjoy the whole process a lot more too!