I've just started running recently and have been building up very slowly because I have achilles tendon issues. I'm a 44 year old male, main sport is cycling so wanted to add another sport to help boost my fitness in general.
I'm currently doing 4.5km distances and hoping that my next run will be just over 5km!
I am monitoring my heart rate and I am finding this quite high - averaging 155 or so. Is this too high? Will I adapt and my heart rate start to drop eventually (as it has done with cycling) or is this too fast for my current state and should I reduce the pace - which is difficult as I am already running quite slowly - around 6.20/km?
Thoughts /advice welcome please.
0 ·
Comments
To determine your ideal running heart rate, you’ll first need to calculate your maximum heart rate.
You can do this by a mathematical calculation to get a fairly good idea. Subtract your age that is 44 from 220 which is 176. That is maximum heart rate.
Now 50(88) to 85% (149.60)of 176 is considered safe heart rate while you run. So yeah 155 is a little higher and you need to sow down on your pace.
You can reduce pace by 50% and monitor heart rate till it is in range using various running Apps or fitness trackers or smartwatches and then gradually increase pace by 20%.