What is a good heart rate for running

Learn more about the best intensity with which you can practice running. What is a good heart rate for running?

The truth is that you need to train with varying intensity when you practice running, and it is common to divide into very low, low, moderate, hard, and maximum intensity. The bulk of your running should be low intensity. For best effect when you want to lose weight, you should exercise with moderate intensity. Nevertheless, moderate-intensity training should only be a minor part of your running training.

Heart rate zones when you train running

The heart rate zones below are maximum, hard, moderate, low, and very low intensity. Within these zones, you will complete your training, and the example is based on a maximum heart rate of 180.

  • Very low intensity: Heart rate: 90-108. 50-60% of maximum heart rate.
  • Low intensity: Heart rate: 108-126. 60-70% of maximum heart rate.
  • Moderate intensity: Heart rate: 126-144. 70-80% of maximum heart rate.
  • Hard intensity: Heart rate: 144-156. 80-87% of maximum heart rate.
  • Maximum intensity: Heart rate: 156-174. 87-97% of maximum heart rate.

Running with maximum intensity

90-100% of maximum heart rate, with a heart rate between 171-190 beats per minute. Duration is less than 5 minutes. The training effect corresponds to a maximum of approximately maximum exertion concerning breathing and muscles, and running is very exhausting for breathing and muscles.

Training with hard intensity

80-90% of maximum heart rate, with a heart rate ranging from 152-171 beats per minute. The duration is between 2-10 minutes. The training effect is an increased ability to maintain endurance at high speed, and it causes muscle fatigue and heavy breathing.

Running with moderate intensity

70-80% of maximum heart rate, with a heart rate between 133-152 beats per minute. The duration is between 10-40 minutes. The training effect increases the general training pace and makes it easier to perform moderate-intensity efforts, and increases performance—stable, controlled, fast breathing.

Running training with low intensity

60-70% of maximum heart rate, with a heart rate ranging from 114-133 beats per minute. The duration is between 40-80 minutes. The training effect improves the general condition, reduces the recovery time, and increases the metabolism—comfortable and calm training with low muscle and cardiovascular loads.

Running training with very low intensity

50-60% of maximum heart rate, with a heart rate between 104-114 beats per minute. The duration is between 20-40 minutes. Suitable for a warm-up and cool down and contributing to recovery.

Exercise within the different intensity zones

Typically you will be within several intensity zones when you run, and the intensity will naturally vary depending on the running training you carry out.

Easy running with low and very low intensity

As the title indicates, this type of running training should be easy. Exercise with low and very low intensity should make up as much as 80% of your running during a week. You can run easy after hard training sessions, and then the intensity may be very low. This form of running training is also often called recovery training. The intensity should be so low that you do not interrupt the ongoing recovery in the muscles.

You should do other low-intensity training at a pace where it is possible to speak normally. The length of these runs can vary in length, but the intensity should always be low.

Running training moderate intensity

When it comes to moderate-intensity running training, you mustn’t train too much in this zone. Remember that moderate-intensity training is part of the 20 percent moderate to hard intensity. Therefore, be careful to run with low intensity and not switch to moderate-intensity training.

Too much running with moderate intensity will harm your fitness development in the long run. Too much intermediate intensity training can contribute to overtraining and running injuries in the worst case.

Running training with hard intensity

Save hard-intensity training for interval training, tempo runs, and progressive running. With moderate-intensity running, hard-intensity activity should account for 20% of the total training. Be sure to alternate between moderate and strenuous intensity during the hard workouts. Variation with which intensity you exercise can have an injury-preventing effect.

Training with maximum intensity

Running training with maximum intensity should be the training you complete the least. You may be in this zone for a few minutes if you do a hard training session. Otherwise, training with maximum intensity should be reserved for training you carry out for shorter distances up to 400 meters.

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