Running is one of the best ways to lose weight and to be fit overall. There’s a lot of benefits that you can gain from it compared to other exercises. However, running isn’t an easy task to do.
Sometimes, you might be faced with a problem of keeping up a good pace. That’s why it’s important to know your preference before incorporating running as an exercise. Furthermore, it is vital for you to understand your body and its needs first to avoid any unwanted injury or accident. As simple as it sounds, there’s a lot of imminent threats such as stroke or heart attack.
Among these health concerns, having a high heart rate can be a problem. However, you should be aware that an increased heart rate is inevitable when you’re running. Heart rate can increase substantially when you’re body is getting uncomfortable or tired.
What Affects Your Heart Rate?
Besides running, there are many other factors that can affect your heart rate.
Heart rate is the speed of your heartbeat during your heart’s contraction. This is measured through a minute or most commonly known as bpm or beats per minute.
Your heart rate varies depending on your body’s needs. For example, if you’re running with a lot of intensity, then your supply of oxygen will fluctuate. As a result, this causes your heart rate to go up. Consuming stimulants like caffeine from coffee or nicotine through cigarettes increase heart contraction too.
In contrast, a decrease in calcium and sodium can lead to lower heart rates. Your body temperature is also closely connected to it. A lower body temperature would show a lower heart rate and vice versa.
Heart Rate And Running
The focus of this article will be about running. Given that running is an extraneous activity, it’s the best way to measure your maximum heart rate. It’s a testament to how serious running is. This is mostly caused because of your body’s use of the largest muscle groups when you’re running.
If you’ve been doing rounds recently, you might find discomfort when it comes to your heart rate. It’s not applicable to all people. However, there are instances where you can feel your heart pumping out of control during and after running.
With that said, there’s a way for you to lower your heart rate when you’re about to go for a run. This can be beneficial to people who are aging or to those who have discomfort due to medical reasons. Remember, a person’s heart rate tends to fall as age continues to increase.
Furthermore, incorporating running techniques to decrease heart rate can give you better stamina. Although the intensity might suffer, your distance, speed, and overall efficiency will significantly improve.
Running isn’t all about spending all your gas right from the get go. We’re talking about running for miles here. It’s not track and field where you need to sprint and finish a lap or two. Hence, having the right balance is key to prolong your run without burning your body out of exhaustion.
4 Tips for Lowering Your Heart Rate when Running
#1 – Aerobic Base Training
For starters, you will need to develop a decent pace when running. Pacing is the most important factor when it comes to running efficiency. Hence, a slower pace is ideal to start with.
This is where the term “aerobic base” comes in. It’s a fitness term that focuses on your strength and endurance and not the intensity and speed of your running. Aerobic base training is an essential step that many runners often overlook. This is mostly a result of wanting to run faster but not better.
To build your base, a popular method that you can use is the Maffetone Method. It’s a simple formula developed by Dr. Phil Maffetone which aims to find your ideal heart rate for training. It lets you use your maximum heart rate (MHR) as a standard to use in not just running, but also workouts. (Check out the interview with Dr. Phil Maffeton on the Paleo Runner Podcast below)
#2 – Adjusting Your Speed
To add to your aerobic base build up, improving your running is a small tweak that can pay dividends to your overall performance.
Decreasing your running speed is a simple technique that lowers your heart rate.To have uniformity in your running, use a minute-mile/kilometer ratio in adjusting your speed.
For example, if you feel that your heart rate is too fast in running 7 minutes a mile, then decrease it by adding more. Instead, you can reach a mile by running 10 or even 11 minutes. Yes, it is slower, but remember, running isn’t always about racing.
#3 – Concentrate On Your Form
Beginners or non-professional athletes tend to disregard their form when running. This is because running is almost as simple as walking. People tend to think it’s just a mechanical movement that doesn’t need technique.
Well, such a misconception can lead to added exhaustion and increased beats in your heart. When running, always maintain a proper form. A good form includes your feet being set shoulder-width apart. Also, your hands and arms must be not higher than your abdomen.
If you tend to see people run with their hands near their chest, consider it as a bad form. Having your arms and hands that high only adds exertion since you’re battling gravity.
#4 – Pick Your Terrain
This one might seem obvious, but it’s another reason that some overlook. If you want to decrease your chances of burning out, pick a flat terrain that’s ideal for running or jogging.
Avoid steep slopes and inclined surfaces because again, gravity is not friendly to your movement. Any form of added force means added beats to the heart.
In a Nutshell
With all that said, the one thing you should focus and read more about is the aerobic base training method. It’s the only advanced way to help you decrease your heart rate and improve your running efficiency.
The rest that’s listed are common factors in running that you might tend to overlook. Having a mix of knowledge towards the formula of your maximum heart rate along with simple techniques is all it takes to be an efficient and healthy runner.
Author Bio: Emily Carter
Emily Carter is an American competitive athlete who is always trying to push herself to the limit. She is also the founder of GoAheadRunner, where her associates blog contain articles to offer everything a runner needs, whether you are a seasoned pro or an absolute beginner.
As a certified holistic life coach, Emily also has 3 years' experience as a power running instructor and holds a degree in sport science. She loves bringing what she knows and learns to the community and hopes to help everyone to the road to happiness.
from Dai Manuel: Your Lifestyle Mentor http://ift.tt/2kvbEEs
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