Heart Rate

kricket said:

any good suggestions on reducing your heart
rate while running?

The traditional method is to slow down.

Quoted message said:

kricket said:

any good suggestions on reducing your heart
rate while running?

The traditional method is to slow down.

Dang, you beat me to it.😉

Running downhill or downwind also works, sometimes - unless the
adrenaline rush compensates for the going-with-gravity factor.

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

kricket said:

I'm in decent shape, but still have a pretty high
heart rate. Its making me nervous.

Why do you consider your heart rate high? (Are you over 60 and max hr
above 200?) Is your heart rate at rest high also? (over 80?) What is
"decent shape". You need to provide some context. Regardless of heart
rate, running slower is the best way to reduce it. And your max heart
rate, for the most part, is genetic, although it does drop somewhat with
age (about 1 bpm/yr, they say) and can vary somewhat with training. (or
at least that's my understanding)

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

thanks for the reply.

My resting rate is about 80-85. I did a 7 mile run and my average
heart rate was 179 during the workout.

I ran my first marathon in Jan then took three months off to recover
from a knee injury, but have been working out 3 - 5 nights a week since
so I feel I am in decent shape.

Any suggestions besides slowing down? I'm really not running very fast
the way it is.

Thanks!

Dot said:

kricket said:

I'm in decent shape, but still have a pretty high
heart rate. Its making me nervous.

Why do you consider your heart rate high? (Are you over 60 and max hr
above 200?) Is your heart rate at rest high also? (over 80?) What is
"decent shape". You need to provide some context. Regardless of heart
rate, running slower is the best way to reduce it. And your max heart
rate, for the most part, is genetic, although it does drop somewhat with
age (about 1 bpm/yr, they say) and can vary somewhat with training. (or
at least that's my understanding)

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

Quoted message said:

thanks for the reply.

My resting rate is about 80-85. I did a 7 mile run and my average
heart rate was 179 during the workout.

I ran my first marathon in Jan then took three months off to recover
from a knee injury, but have been working out 3 - 5 nights a week since
so I feel I am in decent shape.

Any suggestions besides slowing down? I'm really not running very fast
the way it is.

Dot already had some good points. What are the temperatures during your
run? The heat can play a big factor in your heart rate, especially if you
aren't used to it.

--
Phil M.

kricket said:

thanks for the reply.

My resting rate is about 80-85.

Was this taken first thing in morning after waking up and still lying in
bed? or a reading while sitting? or in doctor's office? or ...?

Quoted message said:

I did a 7 mile run and my average
heart rate was 179 during the workout.

Do you know what your max heart rate is? How hard were you breathing
during this run? Could you have discussed the theory of relativity? (oh,
wait, that might have some other issues.😉 Could you talk in complete
sentences? At what heart rate do you start breathing really hard, almost
gasping?

Quoted message said:

I ran my first marathon in Jan then took three months off to recover
from a knee injury,

What was your time? What type of training did you do going into the
marathon - like weekly mileage or long run distance? How long was your
buildup? Types of runs? (I'm probably keying more on knee injury than
high hr with these questions - but also probing for your training
background.)

Quoted message said:

but have been working out 3 - 5 nights a week since
so I feel I am in decent shape.

Working out - like running or gym or biking or a mix or ...? How long
for each workout - and intensity?

Quoted message said:

Any suggestions besides slowing down? I'm really not running very fast
the way it is.

What do you consider slow / fast? I'm willing to bet you run faster than
I do.😉

If you're breathing too hard, you may need a larger aerobic base to
train from, and that will likely result in lower hr for same pace.

Phil also made a good comment about heat.

Sorry for what sounds like a interrogation, but it's hard to respond
without more context.

Dot

Quoted message said:

Thanks!

Dot said:

kricket said:

I'm in decent shape, but still have a pretty high
heart rate. Its making me nervous.

Why do you consider your heart rate high? (Are you over 60 and max hr
above 200?) Is your heart rate at rest high also? (over 80?) What is
"decent shape". You need to provide some context. Regardless of heart
rate, running slower is the best way to reduce it. And your max heart
rate, for the most part, is genetic, although it does drop somewhat with
age (about 1 bpm/yr, they say) and can vary somewhat with training. (or
at least that's my understanding)

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

<[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

kricket said:

any good suggestions on reducing your heart
rate while running?

The traditional method is to slow down.

Please. Why don't you just give the OP a pack of cigarettes? the only way to
LOWER your heart rate is to run faster until your body adjusts to the
increased stress. then, and only then, will your heart rate achieve a rate
of 0 and it gets no lower than that. stop giving such stupid advice.

Quoted message said:

kricket said:

Any suggestions besides slowing down?

I don't know if you are in fact running too fast or at too high a HR.
Dot seems prepared to help you with that.

But to run at a significantly lower HR today than yesterday, you'll
pretty much need to go slower. Whatever speed "not very fast" is, I
bet you could still slow down a good bit if you really needed to. I
aspire to run a fall marathon at around seven minutes a mile, yet I
have no problem jogging twelve or thirteen minute miles with slower
runners.

If you want to run the same speed at a lower HR you'll need to get
fitter. That'll happen over weeks, months, and years of training.

This is disregarding the possibility that other factors like heat or
illness are elevating your HR.

PS: Any medications (or illnesses) that might elevate heart rate?
Have you had a checkup recently and your GP thinks your heartrate is normal?

(crossed my mind after heading out door to meeting)

Dot kirjoitti:

Quoted message said:

Quoted message said:

My resting rate is about 80-85.

Quoted message said:

Was this taken first thing in morning after waking up and still lying in
bed? or a reading while sitting? or in doctor's office? or ...?

Exactly! 80 would seem exceedingly high for true resting pulse for
someone who isn't an octageniarian - or would there be other (healthy
enough to run marathons)? - but if it's the reading while standing and
doing nothing, it would be another matter.

BTW it sometimes seems to me that for some (especially male) runners a
low HRrest seems to be a bragging matter. Since they believe that the
lower, the better, they seize at the lowest single HR recorded and
accept it as their HRrest - and they may be ready to apply a yogalike
method to sink it further during the measurement:-)

FWIW the normal procedure would be: wake up, get up and go to the
bathroom, strap on the HRM and reurn to bed, wait one minute and
commence the measurement. The HRavg recorded for the next five minutes
is your true HRrest.

And if one is interested in getting more feedback, one can follow with
an orthostatic test: get straight up, measure the highest HR in the
next 60s and the lowest in the next 60s after that. If you do the test
and log in the results regularly, you begin to get a failrly good idea
of whethjer you're well recovered or on the verge of being
overtrained.As a very loose rule, the readings should be along the
lines of 45, 65, and 55, i.e. the HR shouldn't rise more than 20 beats
and it should sink again considerably - but there is a lot of
individual variation. Just like there are slightly differing protocols
for doing the test, for that matter.

Anders (who cannot be bothered with all that much science - unless
something has already begun to seem quite wrong...)

"kricket" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

thanks for the reply.

My resting rate is about 80-85. I did a 7 mile run and my average
heart rate was 179 during the workout.

I ran my first marathon in Jan then took three months off to recover
from a knee injury, but have been working out 3 - 5 nights a week
since
so I feel I am in decent shape.

Any suggestions besides slowing down? I'm really not running very
fast
the way it is.

You have given us a pig in poke and asked for comment. My initial
response would be to choose different parents but I guess it's too late
for that. You need to give lots more data(time for your marathon, stuff
on miles per week, pace, terrain, etc) about your running before
anything can be suggested.

As Dot pointed out on your non speed days (one does not run fast but a
day or two a week at best) you should be able to run and carry on a
conversation if someone was next to you. If you find your self in the
throws of gasping every word or two on all your runs you need to SLOW
DOWN!

In general there is a time to run fast and a time to run slow. Knowing
when and how much of each is always the hard part.

-DF

kricket said:

Hi everyone....

So... I was wondering... any good suggestions on reducing your heart
rate while running? I'm in decent shape, but still have a pretty high
heart rate. Its making me nervous.

Like most of the answers, I'd say slow down. I think if you were
to train at a significantly lower rate, your bodies reaction over time
would be to become more efficient and your speed at that rate would
gradually increase.

Eric

Dot said:

kricket said:

thanks for the reply.

My resting rate is about 80-85.

Was this taken first thing in morning after waking up and still lying in
bed? or a reading while sitting? or in doctor's office? or ...?

I think mine is higher when I first wake up all groggy, it almost seems
to be the worse time to take it to me. Because how I slept the night
before and where I wake in my sleep cycle be having a big effect.
Otherwise does it really make that much difference when/where you take
it. Mine is about the same if I am sitting/lying down watching tv,
surfing the net. Anything that seems like resting seems to get about
the same rate.

My heart seems to adapt pretty fast, wish my lungs could keep up. I
just started jogging a few months back. At first I would average about
165 over the run. Now it is about 145. I can't sustain a 165 HR to save
my life. Lungs just can't provide the air fast enough.

Is there a way I can train my lungs to get more air in?

I think if you just consistently get out there and put in some miles
your HR will naturally decline pretty quickly. I didn't do any
intervals/hills, most of the time I was just doing 2 jogs/week starting
at about 8kms and adding a bit, now doing 8km-12km (3 times/week). No
other training or exericise.

Peter said:

Dot said:

kricket said:

thanks for the reply.

My resting rate is about 80-85.

Was this taken first thing in morning after waking up and still lying in
bed? or a reading while sitting? or in doctor's office? or ...?

I think mine is higher when I first wake up all groggy, it almost seems
to be the worse time to take it to me. Because how I slept the night
before and where I wake in my sleep cycle be having a big effect.
Otherwise does it really make that much difference when/where you take
it.

It can. I may be about 60 while lying down and 80 in doctor's
office. The recommended time is first thing in morning, but for people
who wake up ready to go, they sometimes suggest when going to bed or
sometime when rested.

A resting rate of 80-85 wouldn't be unusual in doctor's office (white
coat syndrome), but seems high for a relaxed state, like just waking up
or going to sleep. Which is why I also asked about meds and illnesses.

Quoted message said:

Is there a way I can train my lungs to get more air in?

lots of running. It's not so much you need more air as need to use it
more efficiently.

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

Dot wrote::

Quoted message said:

Quoted message said:

Is there a way I can train my lungs to get more air in?

lots of running. It's not so much you need more air as need to use it
more efficiently.

OTOH if one has a habit of breathing in a shallow manner with a quick
rhythm, it is *as if* one's lungs didn't get in a sufficient amount of
ait and one "runs out of breath" sooner. It often pays quick dividends
to practise taking in longer, deeper breaths and letting the air out
slower. At first it may well seem quite difficult and one may feel like
gasping, but if one concentrates on what one's diaphragm is doing, it
will get easier fairly soon. Another way would be to concentrate on
matching one's breathing pattern on a certain cadence of steps. (Please
note that this would be done only for the purpose of learning to
breathe consciously in a slower rhythm, not to learn some allegedly
"optimal"

FWIW the German journal "Leistungssport" published an article
("Reserven zur Steigerung der Ausdauerleistung"😉, which suggested that
quite remarkable improvement could be possible for many runners if they
could adopt a better breathing technique. A study was quoted in which
lactate levels measured after a run dropped almost dramatically with
the new improved way of breathing. The suggested explanation was that
it takes time for the oxygen in your lungs to get into the hemoglobin
in your blood. A breathing rhythm of 38-43 cycles/min (0.6-0.8s for
each breath in) would be optimal, and although one obviously cannot run
very fast with that rhythm, it can make a huge difference if one
succeeds in breathing in a slower rhythm at any given pace.

Last and maybe least, a gimmick such as "powerbreathe" could reportedly
be of some genuine use for some people with "lazy" lung muscles. A
cheap method to activate those muscles could be to breathe out slowly
through a straw into a half-filled bottle and to breathe in - no, not
the water:-) - slowly again; five minutes of daily practise would at
least get some phlegm out...

Anders