Table of ContentsView AllTable of ContentsWays to Lower Heart RateTarget Heart RatesFactors Affecting Heart RateMaximum Heart RateWhen to See a Provider

Table of ContentsView All

View All

Table of Contents

Ways to Lower Heart Rate

Target Heart Rates

Factors Affecting Heart Rate

Maximum Heart Rate

When to See a Provider

If you see your heartbeats per minute climbing on your smart watch or feel your heart pounding, you might be wondering how to lower your heart rate while running. Understandingheart rate zonescan help. Your resting heart rate is relatively low (about 60 to 100 beats per minute), but when you exercise it increases toward your max heart rate of 150 to 200 beats per minute, depending on your age.

This is normal and healthy—temporarily increasing your heart rate is one of the key benefits of exercise.However, exceeding your max heart rate consistentlycan be dangerous, and it’s important to know when to slow down.

1. Deep, Controlled Breathing

Try to breathe through your nose and out through your mouth in a predictable rhythm. After a few breaths, you’ll likely notice your heart rate coming down.

2. Staying Hydrated

3. Run at a Relaxed Pace

During exercise, your heart rate speeds up to deliver more nutrients and oxygen to your muscles as they work. The harder you push your muscles, the more blood they require, and the harder your heart beats.If you slow your pace, your heart rate will likely decrease. You can also integrate periods of intense running with slower-paced recovery periods. As long as you stay within your target heart rate, you get cardiovascular benefits (heart and blood vessel).

4. Maintain Consistent Exercise

As your fitness level increases, your heart changes. The heart grows larger and stronger, and it takes longer for the heart to fill with blood.All of this results in a lower resting heart rate and a lower heart rate during exercise. If you’re new to running or are intensifying your training regimen, you might notice an increased heart rate. Once your heart gets stronger, your heart rate will lower within weeks or months.

5. Avoid Stimulants Before a Run

Stimulants like caffeine can increase your heart rate during exercise.If you’re worried about your heart rate being too high, avoid stimulants like caffeine, both from coffee and pre-workout drinks and supplements.

6. Reduce Stress With Relaxation Techniques

Relaxation techniques like deep breathing and meditation can help lower your heart rate.Try to focus on deep, rhythmic breathing, or incorporate a sort ofwalking meditationinto your runs.

7. Incorporate Weight Training to Become More Resilient

Weight training, or resistance training, can boost your cardiovascular health.That can help build resilience and endurance, and result in a lower heart rate during your runs. Aim to get in at least two resistance training sessions per week to supplement your running.

Normal Target Heart Rates During a Run

There’s a lot of fluctuation in what’s typical for a heart rate during a run. It’s very individualized, but the most important numbers are:

How to Find Your Ideal Target Heart Rate

As always, listen to your body. If your heart rate is within the target range but you feel short of breath or unwell, slow down.

Factors That Affect Your Heart Rate While Running

There are lots of factors that can impact your heart rate during a run, including:

The Dangers of Exceeding Your Maximum Heart Rate

For most people, exceeding your maximum heart rate occasionally, and for a short period of time, is safe.One way to gauge whether your heart is beating too fast is to check yourheart rate recovery. This is a way to see how quickly your heart rate returns to normal when you stop exercising.

If you regularly exceed your maximum heart rate, you may increase your risk for cardiac events like heart attacks or irregular heartbeats. If you have a history of cardiac disease, or have risk factors like high blood pressure, talk with your healthcare provider about your target heart rate during exercise, and what to do when your heart rate goes too high.

When to Contact a Healthcare Provider

See a healthcare provider if you:

Summary

It’s normal and healthy for your heart rate to increase while you’re running. Controlling your breathing, integrating strength training, sticking with your exercise routine, and staying well-hydrated can all help lower your heart rate during a run. If you experience a high heart rate that doesn’t reflect your level of exertion, talk with your doctor.

10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.Target heart rate charts.Johns Hopkins Medicine.Understanding your target heart rate.American Heart Association.It’s not just inspiration – careful breathing can help your health.Heart Research Institute.Hydration and your heart rate.UC Davis Health.Heart rate.Benjamim CJR, Kliszczewicz B, Garner DM, Cavalcante TCF, da Silva AAM, Santana MDR, Valenti VE.Is Caffeine Recommended Before Exercise? A Systematic Review To Investigate Its Impact On Cardiac Autonomic Control Via Heart Rate And Its Variability. J Am Coll Nutr. 2020. doi: 10.1080/07315724.2019.1705201.Mount Sinai.Relaxation techniques for stress.Paluch AE, Boyer WR, Franklin BA, et al.Resistance exercise training in individuals with and without cardiovascular disease: 2023 update: A scientific statement from the American Heart Association. Circulation. 2024.Harvard Health Publishing.All about your heart rate.Northwestern Medicine.10 signs it’s time to see a cardiologist.

10 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.Target heart rate charts.Johns Hopkins Medicine.Understanding your target heart rate.American Heart Association.It’s not just inspiration – careful breathing can help your health.Heart Research Institute.Hydration and your heart rate.UC Davis Health.Heart rate.Benjamim CJR, Kliszczewicz B, Garner DM, Cavalcante TCF, da Silva AAM, Santana MDR, Valenti VE.Is Caffeine Recommended Before Exercise? A Systematic Review To Investigate Its Impact On Cardiac Autonomic Control Via Heart Rate And Its Variability. J Am Coll Nutr. 2020. doi: 10.1080/07315724.2019.1705201.Mount Sinai.Relaxation techniques for stress.Paluch AE, Boyer WR, Franklin BA, et al.Resistance exercise training in individuals with and without cardiovascular disease: 2023 update: A scientific statement from the American Heart Association. Circulation. 2024.Harvard Health Publishing.All about your heart rate.Northwestern Medicine.10 signs it’s time to see a cardiologist.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Heart Association.Target heart rate charts.Johns Hopkins Medicine.Understanding your target heart rate.American Heart Association.It’s not just inspiration – careful breathing can help your health.Heart Research Institute.Hydration and your heart rate.UC Davis Health.Heart rate.Benjamim CJR, Kliszczewicz B, Garner DM, Cavalcante TCF, da Silva AAM, Santana MDR, Valenti VE.Is Caffeine Recommended Before Exercise? A Systematic Review To Investigate Its Impact On Cardiac Autonomic Control Via Heart Rate And Its Variability. J Am Coll Nutr. 2020. doi: 10.1080/07315724.2019.1705201.Mount Sinai.Relaxation techniques for stress.Paluch AE, Boyer WR, Franklin BA, et al.Resistance exercise training in individuals with and without cardiovascular disease: 2023 update: A scientific statement from the American Heart Association. Circulation. 2024.Harvard Health Publishing.All about your heart rate.Northwestern Medicine.10 signs it’s time to see a cardiologist.

American Heart Association.Target heart rate charts.

Johns Hopkins Medicine.Understanding your target heart rate.

American Heart Association.It’s not just inspiration – careful breathing can help your health.

Heart Research Institute.Hydration and your heart rate.

UC Davis Health.Heart rate.

Benjamim CJR, Kliszczewicz B, Garner DM, Cavalcante TCF, da Silva AAM, Santana MDR, Valenti VE.Is Caffeine Recommended Before Exercise? A Systematic Review To Investigate Its Impact On Cardiac Autonomic Control Via Heart Rate And Its Variability. J Am Coll Nutr. 2020. doi: 10.1080/07315724.2019.1705201.

Mount Sinai.Relaxation techniques for stress.

Paluch AE, Boyer WR, Franklin BA, et al.Resistance exercise training in individuals with and without cardiovascular disease: 2023 update: A scientific statement from the American Heart Association. Circulation. 2024.

Harvard Health Publishing.All about your heart rate.

Northwestern Medicine.10 signs it’s time to see a cardiologist.

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