May increase height for running or jogging

When is the pulse too high while running and what should be done then?

Imagine today is your running day and you get up early to meet up with your running group for an intense 12 × 400 meter run. After a good warm-up, you start running and complete the first interval. Then the second. The third.

On the fifth 400-meter run, the slow 200-meter recovery interval gradually becomes arduous. On the sixth 400-meter run, your pace is slower and your pulse is racing. You're kind of fighting your way into the last lap on the track, your heart rate definitely feels too high and your heart is pounding in your chest. You decide to go into the warm up.

Taking it too briskly and too quickly is a common mistake. But sometimes the problem isn't your pace, and your legs certainly aren't - it's your heart rate. What goes up may eventually fall, but there are warning signs that your body is working too hard - and that's not really good.

LEARN TO FEEL YOUR HEART RATE ZONES AND AVOID THE DANGER ZONE

If your heart is pounding and you feel exhausted, it doesn't necessarily mean you are exercising in the danger zone. But it's important to understand your running heart rate and these zones - the aerobic system, the lactate threshold system, and the anaerobic system. And knowing how they feel so you know when you've crossed them.

If you do not (yet!) Have a measuring device such as a sports watch, there are other physical signs that can be used to assess which system you are training, for example the “talking test”.

When you run, you usually move in one of three zones. If you train with a heart rate monitor, you can easily see which heart rate zone you are in. But if you don't (yet!) Have a measuring device, there are other physical signs to gauge which system you are training. One example is the “Talking Test”.

If you can talk fluently, you are likely in the aerobic zone. If you're choppy, you're more likely to be in the lactate threshold zone. And if you can barely get a word or two out, you've probably got into the anaerobic zone.

"If you start to hyperventilate or feel dim, your heart rate is likely too high and you should stop and rest," says Jason Licorice, Personal trainer and graduate physiotherapist with Finish Line Physical Therapy in New York City and founder of Profunctional Running.

WHAT HAPPENS IF YOUR HEART RATE IS TOO HIGH TOO LONG WHILE RUNNING?

Take a marathon training plan, for example. “A marathon training plan has lots of light aerobic runs because running a marathon is mostly aerobic,” explains Jason Licorice. "Your body has to get really efficient at converting fat into energy to last that long."

Your running pace will improve over time. Your better condition means that you can run faster with the same heart rate. However, if you consistently run your easy runs at 75% of your maximum heart rate, you are not training this system of your body.

"You will likely improve your performance on shorter-distance runs because you are training the lactate threshold system and can run faster for a shorter period of time," says Licorice. "When you run at this pace, your body cannot recover enough to properly train the lactate threshold system."

In the long run, running at a heart rate that is too high for the training goal leads to stagnant race times, burnout or injury.

It all depends on the right pulse when running

Your body is already exhausted, which is why your heart rate is increased when you run at a slow pace. According to your heart rate, if you were exhausted from running too fast the day before, you may be within your lactate threshold at a pace of 3.72 min / km. But if you were fully recovered from the day before, you would possibly be able to manage a pace of 3.57 min / km in the same heart rate range.

Heart rate training is a great way to make sure you're training in the right zone because the numbers don't lie.

"With increasing experience, you can also learn to use additional clues to assess which system is currently being used," says Licorice. “The talking test, for example, is simply a test of how hard you are breathing. I like to look at data at the beginning of a training cycle to make sure I'm getting the pace right. During a race, however, you should be able to feel the right speed and not cling too much to these numerical values. "

WHAT TO DO IF YOUR PULSE IS TOO HIGH WHILE RUNNING

Say you're running outside and it feels good. You're at kilometer 6 of an 8-kilometer tempo run and exactly at the point where the perfect pace feels strenuous but still comfortable. But shortly afterwards your pulse begins to rise. After a few minutes it doesn't feel good at all.

If you're not careful, you may feel dizzy or threatened to hyperventilate. This means your heart rate has been too high for too long and you need to lower it to keep running. The following are tips on how to lower your heart rate while running and what to do if a threatening situation arises.

When you do a training run ...

Sure, the ambition can arise to compete with running buddies or Strava friends. But training sessions aren't ultimately there to be won or lost. That is what the race is for.

If your pulse has been too high while running for too long, it is important to slow down your pace. Go for a while or take a short break to catch your breath.

Sometimes less is more.

“As far as health risks are concerned, I'm not very worried that an athlete could train so hard over a short period of time that an excessively high heart rate is dangerous,” explains sports physiologist and owner of City Coach MultisportJonathan Cane. "In the long term, however, high-intensity training can increase these risks."

“I am convinced that training hard is good. However, it should be compensated by light training on other days, ”says Cane. “Ideally, every training session should have a purpose. If it's a day of rest, take it easy. If your goal is to raise your threshold another day, get your heart rate up to the required range. When it comes to your VO2max, exercise really hard and don't be put off by a high heart rate. "

When you're in the middle of a race ...

In order to perform well, it is important to make the most of your own physical abilities.

“I've heard so often from runners that they literally become proverbial during a competitionhad a run and then, out of the blue, had to slow down a lot, ”says Cane. "It might feel that way, but it really didn't come out of the blue."

Whether a race is successful or disappointing often only depends on whether the runner makes small adjustments in good time. Otherwise larger ones will be required later.

In some cases, athletes can recognize that they are exerting too much and withdraw accordingly.

“It is often the case that your head only understands when your body has been running on reserve for a long time,” says Cane.

Finding the right heart rate for an upcoming running event is a great way to find the right intensity. "If you see your heart rate getting above your target, make adjustments," says Cane.

And adds: “Ideally, the adjustment is only minor. The combination of the cues from the body and the data from the heart rate monitor makes it easier to know when to shift down a gear. That's still better than having to leave at some point. "

“In a competitive situation, however, at some point you should just run and react without worrying about running too fast. But in the early stages it is important that ambition does not gain the upper hand. "

Please note that the information in the articles on the Polar Blog cannot replace individual advice from a healthcare professional. Before starting a new fitness program, seek medical advice.