Average Heart Rate While Running: Run Smarter, Not Harder

The average heart rate while running for most individuals aged 20-45 falls within 100-160 bpm. The average HR can vary based on maximum heart rate and fitness. Use the formula and calculator in this article for precise target heart rate zone calculations.

As someone with almost two decades of training experience, I can say that the average heart rate is one of the most overlooked aspects of training.

However, serious athletes understand the importance of monitoring heart rate to maximize performance. This is why most competitive athletes wear a chest strap heart rate monitor during training and competition.

A study published in Sports Medicine promoted the use of target heart rate as a tool for exercise prescription, indicating the significance of understanding heart rate zones for optimizing training and performance. (1)

Introduction: Why Monitoring Average Heart Rate While Running Matters

At the heart of your running performance is, quite literally, your heart.

Heart rate signifies the number of times your heart beats per minute (bpm), directly reflecting your body’s response to physical activity.

Monitoring your average heart rate while running can act like guard rails to ensure you are on the right path and stay within the sweet spot.

As you start warming up for your run, your heart rate rises slightly. It jumps even higher when you start running at your average pace. However, you’ve probably experienced your heart pounding against your chest as you near your maximum speed.

The soaring heart rate is a sign that you are working at your maximum capacity and can’t maintain this level of effort for an extended period.

An average heart rate, on the other hand, can be sustained for a longer duration and is incredibly effective for your average running pace.

Running at a steady speed and average heart rate can help boost your aerobic endurance, stamina, and work capacity.

Knowing your average heart rate gives you all the data you need to tailor your training according to your specific objectives.

Whether you’re aiming to boost endurance, speed, or overall fitness, your average heart rate serves as a guide.

Monitoring your average heart rate can also help you assess potential overtraining, undertraining, or underlying health issues.

Understanding Heart Rate: The Basics

To optimize your training according to your heart rate, you must know the difference between resting heart rate, average heart rate, and maximum heart rate.

• Resting Heart Rate (RHR): This is the rate at which your heart beats while at rest. A lower RHR is an indicator of peak cardiovascular fitness. The heart of people with a low RHR can pump more blood with fewer beats.
• Average Heart Rate (AHR): The average heart rate while running signifies your heartbeat during training. Your running AHR can vary depending on training intensity and experience.
• Maximum Heart Rate (MHR): This reading signals your heart’s maximal capacity. It is the maximum beats-per-minute it can hit during an all-out run, whether a sprint or a long-distance run. There are several ways to calculate your MHR, but the most popular method involves deducting your age from 220. For example, the MHR for a 20-year-old would be 200 bpm (220-20).

Average Heart Rate While Running for Optimal Running Performance

Now that you understand the heart rate basics, let’s explore the maximum and average heart rates during running across various age groups:

Age In Years	Maximum Heart Rate	Average Target Running Heart Rate	Average Zone 1 HR	Average Zone 2 HR	Average Zone 3 HR	Average Zone 4 HR	Average Zone 5 HR
20	200	140-170	110	130	150	170	190
25	195	137-146	107	127	146	166	185
30	190	133-162	105	124	143	162	181
35	185	130-139	102	120	139	157	176
40	180	126-153	99	117	135	153	171
45	175	123-131	96	114	131	149	166
50	170	119-128	94	111	128	145	162
55	165	116-124	91	107	124	140	157
60	160	112-136	88	104	120	136	152
65	155	109-116	85	101	116	132	147
70	150	105-128	83	98	113	128	143
75	145	102-109	80	94	109	123	138
80	140	98-119	77	91	105	119	133

Heart Rate Zones — Average Heart Rate While Running

Heart rate zone training involves training in a particular heart rate zone and helps assess and adjust your intensity. Given below are the five heart rate zones you should know about. I will make the calculations based on a person with a 200 bmp MHR.

• Zone 1 (50-60% of MHR): Zone 1 training involves staying between 100-120 bpm. Advanced athletes consider this a warm-up running intensity.
• Zone 2 (60-70% of MHR): This zone includes staying in the 120-140 bpm bracket. Zone 2 training involves running at a pace that allows you to maintain a conversation. Research suggests zone 2 training is the most optimal for burning fat. (2)
• Zone 3 (70-80% of MHR): You push yourself a little harder in zone 3 training, taking your AHR to 140-160 bpm. Running in this zone can improve your cardiovascular capacity.
• Zone 4 (80-90% of MHR): You enter the threshold realm in zone 4 training as your AHR hits 160-180 bpm. Although this speed is challenging, it is sustainable. Aim to stay in this zone if your goal is to improve your speed and muscle strength.
• Zone 5 (90-100% of MHR): Zone 5 training is where things get gnarly. Training at 180-200 bpm boosts your anaerobic limit. It involves short bursts of peak effort, focusing on maximal speed and power. Notably, you cannot sustain zone 5 running for extended periods.

Remember, no one zone is better than the other. Each zone serves its purpose, from burning fat to enhancing aerobic capacity and pushing speed and strength.

Understanding the different zones can help you streamline your training and improve your performance and results. It also limits the risk of overtraining and injury.

Next Read: Average Human Running Speed — How Fast Should You Be Running?

How To Calculate Your Ideal Running Heart Rate

There are several ways to manually calculate your ideal running heart rate, but we will pick the most convenient and reliable method.

Step One — Find Your Maximum Heart Rate (MHR)

As explained above, you can determine your MHR by subtracting your age from 220. A 30-year-old’s MHR would be 190 bpm.

Step Two — Determine Your Resting Heart Rate (RHR)

Take your pulse for one minute as soon as you wake up and before you leave bed. Do this for at least three days to get a reliable average.

I recommend setting a second alarm as a reminder to take your pulse before you get out of bed. You could check your pulse by placing your fingers on your wrist, neck, or forearm.

Step Three — Calculate Your Heart Rate Reserve (HRR)

Your heart rate reserve (HRR) is your MHR minus your RHR. This number is crucial for setting personalized heart rate zones.

The accuracy of your HRR number will depend on your RHR average calculation. Take your time with these assessments to ensure they are correct.

Step Four — Apply the Karvonen Formula

The Karvonen formula is the most trusted way to determine your ideal heart rate. Here is how to calculate it:

Karvonen Formula: [(MHR – RHR) × desired intensity] + RHR

The desired intensity in the formula is a percentage that corresponds to different training zones.

If all of this feels too complicated, use our convenient online calculator to determine your ideal target heart rate.

Factors Affecting Average Heart Rate While Running

Your average heart rate depends on multiple factors — some under your control, whereas others are not. Let’s explore some of them:

Fitness Level

Your fitness level plays a crucial role in determining your average heart rate while running. An experienced runner will likely have a much lower RHR than an obese individual. Hence, his AHR while training in zone 2 will be different compared to that of an overweight person.

Age

Generally, the maximum heart rate declines with age. This gradual deceleration means that your ideal AHR while running might shift lower with age. It is incredibly important to readjust your target heart rate each year to avoid overexertion.

Aligning a client’s expectations according to their age and fitness level is a priority for personal trainers. Many people start training with unrealistic expectations, which can lead to disappointment and even injuries.

Temperature

The temperature and environmental conditions can significantly impact your heart rate while running. Running on a sweltering summer day can cause an uptick in your average running heart rate.

Your body increases the heart rate to manage heat stress by enhancing blood flow to the skin for cooling. However, this process diverts blood from the muscles, requiring the heart to work harder.

You must factor in the temperature while prepping your training plan.

Hydration

Proper hydration, or the lack of it, can significantly influence your heart rate. Running with inadequate fluid levels forces the heart to work harder to compensate for the reduced blood and viscosity by increasing the heart rate.

Drink plenty of water before, during, and after your runs to avoid unnecessary heart rate spikes. Aim for at least a gallon of water each day.

Elevation

Higher altitudes have less available oxygen. Hence, your heart must beat faster to compensate. Your average heart rate while running on hills will be higher than when running on plains.

Genetics

Each individual is unique. Our genetics play a pivotal role in shaping our heart rate response to running. Genetic predispositions and health issues such as arrhythmias or cardiovascular diseases can significantly alter your average heart rate during exercise.

Customizing Heart Rate Zones for Your Personal Running Goals

Here are the things you must consider while determining your ideal average heart rate while running:

1. Identify Your Running Goals: Your ideal average heart rate while running will vary depending on your training objectives. For example, your AHR will be higher if your goal is to run a 400m race, compared to if you want to complete a 5K.
2. Use a Heart Rate Monitor: Assessing your heart rate without specialized equipment can be incredibly challenging. Although most smartwatches have built-in heart rate sensors, they can’t match the accuracy of a chest strap.
3. Adjust Your Zones as You Progress: Your RHR will see a dip as your fitness improves. You must realign your ideal average heart rate to progress consistently. This will ensure you are always training at the right intensity.
4. Listen To Your Body: Learn to listen to your body to ensure you are maximizing your performance and limiting injury risk. Fatigue, stress, and sleep quality can affect your heart rate. Keep these factors in mind while planning a training session.
5. Incorporate Variety in Your Training: You must consistently vary your training to avoid plateaus. Folks who run on a running track should hit a trail at least once weekly. That said, your average heart rate while running under different conditions will vary. It’s unrealistic to anticipate maintaining identical speed and intensity when running uphill compared to running on flat terrain.

Impact of Heart Rate on Recovery and Injury Prevention

Most people overlook the relationship between heart rate and recovery. Here are a few metrics that you should know about:

Relationship Between Heart Rate and Recovery Times

This is how your heart rate correlates with recovery times:

• Immediate Feedback: Your heart rate provides instant feedback on your body’s state. A higher-than-usual heart rate post-run signals that your body is under undue stress. You must allow it ample time to recover.
• Recovery Heart Rate: The speed at which your heart rate returns to its resting level post-exercise signifies your cardiovascular fitness. Faster recovery times indicate a well-conditioned heart, which, in turn, lowers the risk of injury due to better physiological resilience.

Preventing Overtraining with Heart Rate Monitoring

Whether you are a recreational exerciser or a pro athlete, this is how monitoring your heart rate can help prevent overtraining and hitting a plateau:

Identifying Baselines: 

Regular heart rate monitoring helps establish your heart rate baselines during different training phases.

This data helps you adjust your training intensity, ensuring you’re not constantly pushing yourself beyond your limits, which is a common precursor to overtraining.

Knowing when to step off the gas can be incredibly helpful in preventing plateaus.

Threshold Awareness: 

Understanding your heart rate zones allows you to tailor your training regimen. A key focus of mine is to instill in my personal training clients the practice of regularly checking their heart rates and understanding the specific heart rate zone they are training within.

While this might feel redundant, it pays dividends in the long run by helping avoid overtraining and plateaus.

The Role of Heart Rate in Injury Prevention

This is how measuring your average heart rate while running can help prevent injuries:

• Stress Signals: A persistent elevated heart rate during and after your runs can be your body’s way to signal excessive stress or the onset of fatigue, both of which increase injury risk. Listen to your body and adjust your training intensity and volume to prevent potential setbacks.

• Customized Training Plans: Designing a training program according to your average heart rate limits the risk of overtraining and ensures your body is not overburdened. This personalized training approach fosters a healthier training environment, reducing the risk of overuse injuries or improper recovery.

Conclusion

The average heart rate while running for most adults ranges between 100 to 160 bpm. However, this can vary for each individual depending on factors like age, experience level, weather and running conditions, hydration, and genetics. 

Remember, the average heart rate is not set in stone. Determine what works best for you and stick to it to maximize training performance and recovery. Please visit a medical professional if you experience heart rate irregularities while exercising. 

Have questions about average heart rate while running? Let me know in the comments below.

References

1. Karvonen, J., & Vuorimaa, T. (1988). Heart rate and exercise intensity during sports activities. Practical application. Sports medicine (Auckland, N.Z.), 5(5), 303–311. https://doi.org/10.2165/00007256-198805050-00002
2. Carey D. G. (2009). Quantifying differences in the “fat burning” zone and the aerobic zone: implications for training. Journal of strength and conditioning research, 23(7), 2090–2095. https://doi.org/10.1519/JSC.0b013e3181bac5c5

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