Man Running (Photo by Flo Karr on Unsplash)

The Best Heart Rate While Running?

How much resting time should you get if you want to avoid fatigue as you exercise? Under what circumstances should you feel tired during your workouts? Is your fitness level at risk because of your health? We look at heart rate while running to answer these questions.

Cardio respiratory system

Running or other cardio exercises increase your heart rate. You can tell when you're pushing yourself too hard when you know the safe limits of heart rate. An individual's heart rate zone for training depends on their age, fitness level, and current activity levels.

What is Heart Rate while Running?

Runners of all levels and distances use heart rate as a training tool when training. Our objective here is to talk about running heart rate and what you need to know. A higher heart rate allows for increased circulation of blood to the body during exercise due to an increase in oxygen demand. Increased pace or weight will raise the heart rate as the exerciser works harder. Running heart rate is affected by a number of factors similar to those that determine resting heart rate, including age, physical activity level, hydration status, and sleeping pattern. The heart rate is an indication of how much effort a person is exerting during exercise. A higher heart rate indicates higher levels of exercise.

The Importance of Heart Rate for Runners

This heart rate while running focus method of training your aerobic system is different from going hard, as it is a different way to be successful at running. It allows you to continue improving over time, and you can train your aerobic system without over stressing your body. Due to the development of technology that has been able to make heart-rate training more affordable and accessible, it has become increasingly popular among people.

What is Zone Training?

Measurement of maximum heart rate and resting heart rate

The formula for calculating the maximum heart rate is "220-age". For running intervals, the heart rate is used to divide the intensity into six levels: E, M, T, A, I, R.

1. Easy Zone: Calculator formula for easy zone: max heart rate minus static heart rate * (59%~74%) add static heart rate

In spite of being the slowest and weakest intensity level, E intensity is recommended for most body metrics. Running at this intensity is essential for those who are just starting out, since it will not only prevent long-term lack of exertion and injury, but also increase the flexibility of the body, which will reduce the possibility of injury during subsequent high-intensity training. When run at E-intensity for a long time, it can improve cardiorespiratory capacity and allow the body to take in more oxygen.

2. Marathon zone: (maximum heart rate - static heart rate) * (74%~84%) + static heart rate.

Running an average marathon pace is the intensity of a simulated marathon, allowing runners to become familiar with the pace of the marathon and optimize their ability to master it. Intensity M is similar to intensity E, but it has a faster pace. This can improve self-confidence gradually, as well as improve aerobic capacity and strengthen the muscles necessary for running.

3. Threshold zone: (maximum heart rate - static heart rate) * (84%~88%) + static heart rate.

A person's body will decompose glucose into lactic acid during exercise, and the lactic acid will be continuously excreted from the body. The concentration of lactic acid in the body increases with increase in exercise intensity, as well as excretion of lactic acid, thereby maintaining a balance. During the intensity, the amount of lactic acid produced isn't large, and it's dispersed smoothly without accumulation, but when the intensity is greater than the M intensity, more lactic acid is produced. Lactate threshold intensity occurs when production and displacement are equal at this moment.

It is through T-intensity training that this balance is improved, i.e., increasing the lactate threshold, so that endurance can improve.

4. Anaerobic zone: calculation formula (maximum heart rate - static heart rate) * (88%~95%) + static heart rate.

The production rate of lactic acid will be faster than the elimination rate of lactic acid when the exercise intensity is high than the T intensity, so lactic acid will accumulate in the muscles. The purpose of the A intensity training is to increase the lactic acid tolerance of the muscles.

 5. Interval zone, calculation formula (maximum heart rate - static heart rate) * (95%~100%) + static heart rate.

Runners increase their maximum oxygen uptake with I-intensity training. This is the limit of their aerobic exercise ability. VO2 max increases as the value increases.

6. Repetition zone

This intensity will burn more sugar which will help support energy since I-intensity comes from anaerobic exercise. It primarily seeks to improve running speed, running capacity, and running efficiency. Because strength training at R is short, fitness at E/M can also be combined with strength training at R, boosting both aerobic and anaerobic capacity.

How to Improve Performance

Running usually results in muscle soreness and weakness caused by insufficient oxygen uptake, difficulty breathing, and accumulation of lactic acid. A high exercise intensity will cause lactic acid accumulation when your body is not getting enough oxygen and is unable to convert oxygen into energy. This occurs when your body enters anaerobic metabolism, and the lactic acid produced cannot be promptly eliminated. Therefore, people with good cardiorespiratory fitness can often engage in physical activities effectively, such as long-distance running, without feeling fatigued. If you would like to improve your performance, get a heart rate monitor or smartwatch with heart rate monitoring function and start training more effectively using the method & formula stated above.

What are the Benefits of Monitoring?

The use of a heart rate monitor allows you to determine your energy source during workouts as well as how fast your heart is beating. While exercising, you will use a lot of energy. And measuring your heart rate while running enable you to easily see what energy source you're using.

How do Heart Rate Monitors Work?

In a heart rate monitor, electrical signals are measured from your heart, which are sent to equipment for processing. Many traditional devices allow you to then analyze data through a computer, in order to understand the results of your workout.

 It is not advisable to use complex and excessive devices in daily workouts. However, there are other smart wearable products like smartwatches and fitness trackers that can accurately measure your heart rate during running or workouts.

They utilize a technology called PPG consists of a light source and a photodetector that sends light to a sample tissue and measures the reflected light as a function of blood volume variations. This can be implemented in small and lightweight wearable products.

How to Pick a Heart Rate Monitor?

There is no need to pursue equipment excessively; otherwise, it will definitely result in waste. Runners select the heart rate equipment based on their own needs. Many people only pay attention to their heart rate, stride frequency, or stride length on heart rate monitors but neglect other indicators, such as VO2 max, touchdown time, vertical amplitude, left-right balance, etc., which leads to a waste of their heart rate monitors. It is obvious that a smart wearable product with high accuracy heart rate monitoring function without being too exessive(smartwatch, fitness tracker)It is necessary to purchase a professional smartwatch if you need to record running heart rate data accurately and easily.

Fitaos provides professional all-day to the minute heart rate tracking smartwatches and fitness trackers with a range of appearances to choose from, and with features such as blood oxygen measurement, sleep tracking, breathing training, and phone answering.


Monitor heart rate while running can help you maintain a more effective training routine. It is a heart rate monitor that enables you to track the distribution of your blood flow and get a better understanding of your body's exact health metrics.


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