What should my heart rate be when running? How to use heart rate zones to dial in your training

From smart treadmills to running watches, heart rate monitors and wellbeing wearables. The latest developments in fitness technology give us access to more data about our health and fitness than ever before. And these metrics can be an extremely powerful tool when it comes to optimising your run training to improve your performance. But they can also be confusing and overwhelming.

In our ‘running data demystified’ series, we take a look at what these running data metrics mean, why they matter and how you can use them to get the most out of your running training. Starting with heart rate zones and how to use them to dial in your run training.

What heart rate should I run at? Running heart rate zones explained

Running to heart rate is a useful way to ensure you’re working at the correct intensity to get the intended training effect out of any given session – whether it’s an easy recovery run, or a high intensity interval session. Unlike pace, which can’t account for things like how fatigued your body is or how heat and humidity are impacting your performance. Heart rate is a real time measure of how hard your body is having to work, factoring in all the variables.

There’s no such thing as an ‘ideal heart rate’ to hit when you’re running, because that number will vary for every individual depending on things like your age and your fitness level. Plus, the heart rate you want to target will also depend on the type of training session you’re completing. Therefore, when prescribing training most coaches will use heart rate zones to indicate intensity, using percentages which you can calculate using your own maximum heart rate.

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What is max heart rate and how do I find mine?

Maximum heart rate is the highest beats per minute (bpm) your cardiovascular system can produce during exercise. Max heart rate is used to calculate your heart rate zones.

Previously, it was recommended to use the equation 220 – your age (for example: 220 – 32) to find your maximum heart rate. But this calculation doesn’t factor in how differences in genetics, fitness levels and sex can impact accuracy.

The best way to calculate your maximum heart rate is by performing a test during exercise. Of course there are lab testing facilities you can go to if you want to get really serious and dialled. But otherwise you can find your maximum heart rate by running a 5km as fast as you can (or looking at your most recent 5km PB if you wore a heart monitor) and recording your heart rate. The highest number of bpm you reached will be a fairly accurate indication of your current maximum heart rate. Doing this 5km test on the treadmill can be a great way to control the variables so you get a ‘true’ effort – unaffected by long up or downhill sections you might encounter on the road.

What’s the best way to track my heart rate while running?

Wear a heart rate monitor. Many running watches have optical wrist-based heart rate built in, though the accuracy of these can vary and can be impacted by how tight you wear your watch. A dedicated heart rate monitor is the best way to ensure you’re getting accurate data. You can choose from chest strap options, such as the Wahoo Trackr. Or arm band options (like the Wahoo Tickr Fit).

[Photo: Wahoo]

Running heart rate zones

Once you know your max heart rate, you can calculate the different heart rate ranges to target for different training zones.

Zone 1 – Easy, active recovery
% of max heart rate: 50-65%
Perceived exertion: 2/10 – breathing easily, minimal effort – i.e. walking or a very gentle jog

Zone 2 – Steady, endurance pace
% of max heart rate: 65-80%
Perceived exertion: 4/10 – steady effort and a comfortable pace, able to maintain conversation

Zone 3 – Moderate effort
% of max heart rate: 80-85%
Perceived exertion: 6/10 – pushing yourself slightly to hit a moderate pace, anything beyond short sentences leaves you out of breath

Zone 4 – Threshold
% of max heart rate: 85-90%
Perceived exertion: 7/10 – working hard but in control, breathing is heavier, running at a pace you could hold for an hour at most and you’d have to grit your teeth to maintain in for the full 60 minutes

Zone 5 – Max effort
% of max heart rate: 90-100%
Perceived exertion: 9-10/10 – pushing your limits, and it feels very hard. Usually reserved for high intensity intervals and short race efforts.

How to use heart rate to improve the quality of your run training

Knowing your personal heart rate zones is really useful to ensure you’re training at the right intensity. For example, if you’re heading out on an easy long run with an aim of improving your endurance, you’ll want to make sure you’re keeping your heart rate in Zone 2 (yep, even if that means slowing down or even doing a run-walk!). If you do all your easy runs too hard, you’ll miss out on the aerobic adaptations that boost your endurance, you’ll be putting more fatigue than necessary into your body so you lack the energy to go hard enough for your high intensity sessions. And in the long run you’ll be at higher risk of injury.

If you’re new to running to heart rate, taking some of your runs to the treadmill can be an easy way to A) keep an eye on your heart rate during the session and B) moderate your pace to stay within the prescribed zone.

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Running heart rate FAQs

Why is heart rate important in running?

Measuring your heart rate gives you an indication of how hard you’re working, so you can ensure you train at the correct intensity. Tracking your heart rate during your run training over time can also be used as a way of measuring improvements in your run fitness. As you get fitter, you’ll be able to run faster at a lower heart rate.

How do I track my heart rate?

Use a heart rate monitor to track your heart rate. You can choose from a chest strap (such as the Wahoo Trackr) or an arm band (e.g. the Wahoo Tickr). Some running watches also have wrist-based heart rate.

What should my heart rate be when running?

Your target heart rate depends on A) your personal max heart rate and B) the type of session you’re doing. For longer endurance runs, aim to stick within 65-80% of your max heart rate. For higher intensity sessions such as intervals you might look to work at a higher percentage – 85-90% for longer interval, 90-100% for short intervals.

Why is my heart rate so high when I run?

If you’re new to running, a high heart rate could be down to a lack of run fitness. Slow your pace down (even if that means you do some walking) until your heart rate is at a sustainable rate. As your fitness improves, you’ll be able to run faster without your heart rate spiking as much. If you’re an experienced runner and your heart rate is unusually high during a run, this could be down to hot weather conditions or a sign you’re carrying illness. Beginner or experienced runner, if you have any concerns about your heart rate – during exercise or at rest, you should always seek medical advice as first port of call.

Want to dive deeper into some running data and metrics to really dial your run training? Check out our explainer of running cadence, ground contact time and vertical oscillation. Or learn more about VO2 max, and the interval workouts you can do to raise yours.