Low-heart-rate running is widely seen as the foundation of endurance: it’s safe, accessible, and builds the aerobic base that supports faster running. But what if your heart rate jumps to 150–170 beats per minute the moment you start?
In this article, we’ll break down why it rises, why you shouldn’t run at a high heart rate all the time, and how to lower it so you can run faster at the same effort.
Running heart rate zones explained: max HR, resting HR, and threshold
Heart rate is one of the most talked-about metrics in running. Yet despite its popularity, it’s still widely misunderstood, and many runners aren’t sure how to apply it in training.
Before getting into how to lower your heart rate, let’s quickly go through the key concepts.
Resting heart rate and maximum heart rate
Heart rate reflects how many times your heart beats per minute. It varies based on age, sex, body weight, and fitness level. Heart rate rises when you move from lying down to standing and, of course, during exercise. Over the course of a day, it’s lowest during sleep and highest at maximal effort.
Resting heart rate is your heart rate when you’re not exercising. The most accurate way to measure it is in the morning, right after waking up, before getting out of bed, or after sitting quietly for a few minutes.
In well-trained endurance athletes, it can drop below 40 beats per minute, while for most adults, a normal range is about 60–80 bpm.
A lower resting heart rate usually means your heart pumps more blood with each beat. As fitness improves, this number often decreases, making it a useful long-term marker of aerobic development.
Maximum heart rate (HRmax) is the highest value you can reach during all-out effort. It’s commonly estimated using the formula 220 minus your age, although trained athletes sometimes exceed this number.
More accurate age-based formulas include:
• Tanaka: 208 − (0.7 × age) → a better estimate for most adults
• Gulati: 206 − (0.88 × age) → developed specifically for women
These formulas give only a rough estimate, and for many runners, the actual number can be 10–15 beats higher or lower.
If you want a precise number and plan to train seriously by heart rate, the most reliable option is a lab test: you run on a treadmill with the speed or incline increasing every few minutes until you can’t continue, and your real maximum is recorded. It’s hard, but it identifies your key training thresholds.
Running heart rate zones and how to use them
Once you have a realistic HRmax, you can calculate your training zones:
- Zone 1 (50–60% of HRmax): recovery intensity. Used for warm-ups, cool-downs, and recovery runs. Breathing and conversation are completely relaxed, and the pace should feel almost too easy. Promotes circulation and supports recovery without adding fatigue.
- Zone 2 (60–70%): easy aerobic running. Breathing is controlled, you can talk in full sentences. This is the foundation of endurance training and the intensity where most easy runs and long runs should happen.
- Zone 3 (70–80%): steady, moderate running. Breathing becomes harder, conversation shortens to a few words. The effort feels comfortably hard. This zone develops aerobic strength.
- Zone 4 (80–90%): threshold intensity. You’re working close to your limit, and speaking is difficult. Lactate begins to accumulate quickly. This is where specific endurance is developed.
- Zone 5 (90–100%): maximal intensity. Breathing is all-out, talking isn’t possible. Used for short intervals, hill sprints, and finishing kicks. Develops VO₂max, speed, and neuromuscular power. The duration is limited to a few minutes or less.
Zones 1–3 are predominantly aerobic, while Zones 4–5 shift toward anaerobic work.
For most runners, the biggest improvement comes from spending more time in Zones 1–2, where heart rate stays low while aerobic fitness grows.
Beginners should do the majority of their training in Zones 1–3 to build endurance with lower stress on the body.
More advanced runners add controlled work in Zone 4 to raise their lactate threshold, while Zone 5 is typically reserved for short intervals and race efforts rather than everyday training.
What is the lactate threshold?
One more important concept is the anaerobic threshold—the point between Zones 3 and 4. At this intensity, lactate begins to accumulate faster than your body can clear it.
The higher your threshold, the faster you can run at the same heart rate. It’s one of the key markers of endurance fitness.
Together, resting heart rate, maximum heart rate, lactate threshold, and training zones define how your training intensity is measured and controlled.
Why heart rate training matters for runners
Knowing your heart rate helps you match each run to its actual purpose—whether that’s building endurance, improving speed, staying in a true recovery zone, or running for weight loss.
Without that feedback, it’s easy to train at the wrong intensity. Many runners spend years running too hard, sitting in the anaerobic zone on every run, and then wondering why their endurance and race results aren’t improving—or why they’re not losing weight.
Why running at a high heart rate all the time is a mistake
Heart rate is a direct indicator of exercise intensity. The higher it climbs, the greater the stress on your cardiovascular, muscular, and hormonal systems. When most runs are done close to your limit, the body doesn’t get the chance to recover and adapt.
The heart is a muscle, and like any other muscle in our body, it needs time to contract and fully relax. At consistently high intensities, the recovery phase between beats becomes shorter, increasing overall strain. Over time, this can lead to excessive fatigue, poor performance, and a higher risk of rhythm disturbances.
Another important factor is the elevation of stress hormones. Intense exercise triggers the release of cortisol, and when hard sessions follow one another, its level does not have enough time to return to baseline.
Chronically elevated cortisol is associated with weakened immunity and more frequent colds, sleep disturbances, and unwanted weight fluctuations. In other words, constantly training at a high heart rate does not make you stronger and more resilient but slows progress and makes recovery harder.
Why your heart rate is high when running
In most cases, an elevated heart rate during running isn’t caused by one thing but by a combination of factors.
1. Lack of training
The most common reason for a high heart rate while running is a lack of training. This is especially typical for beginners, because running is still an unfamiliar stress for the body.
The heart of an untrained person works differently from that of an endurance athlete. The left ventricle is smaller and pumps less blood with each beat, so the body compensates by increasing heart rate.
Blood vessels also respond more slowly to exercise. They are less elastic, which makes it harder to deliver oxygen to the working muscles efficiently.
Muscles themselves use oxygen less efficiently as well. Untrained runners have fewer mitochondria—the structures that produce energy during aerobic work—and lower activity of the enzymes involved in this process. To maintain the same pace, the body again has to raise heart rate.
For beginners, this changes quickly. With regular training, the cardiovascular system and muscles adapt, and heart rate at the same pace drops.
2. Poor running form
Running form has a direct impact on heart rate. Extra vertical movement, side-to-side sway, or unnecessary tension all waste energy. Instead of moving forward efficiently, you spend more effort stabilizing the body. At the same heart rate, this results in a slower pace compared to a more economical runner.
Muscle imbalances and limited joint mobility also contribute. When some muscles don’t do their share of the work, propulsion becomes less effective and the body compensates by working harder, which raises heart rate.
To improve running form:
- Do strength training for the legs and core
- Strengthen the feet
- Add mobility work
- Include running drills
- Run short strides or sprints
Related: 9 Drills That Instantly Improve Your Running Form
Better mechanics mean less wasted energy and a lower heart rate at the same pace.
3. Inefficient breathing
Another common reason for a high heart rate at an easy pace is related to breathing.
To get enough oxygen, you need to breathe efficiently. This depends on the work of the respiratory muscles—primarily the diaphragm—and the mobility of the rib cage. If the ribs don’t move well and the upper body is tight, it becomes difficult to take a full, deep breath.
That’s why it’s important to improve rib cage and neck mobility, reduce excessive muscle tension, and learn to engage the diaphragm. This allows more oxygen to enter with each breath, so the heart doesn’t have to beat as fast to meet the muscles’ demands.
4. Lack of sleep
If you don't get enough sleep, your heart rate will be higher. This is largely due to cortisol, which increases with sleep deprivation.
So, if you want to lower your heart rate while running, try to get enough sleep.
5. High stress levels
Stress raises heart rate through the release of stress hormones, which keep the body in a constantly activated state. In this condition, even easy running can feel harder than usual.
While it’s impossible to eliminate stress completely, learning to manage it helps keep heart rate under control. Use whatever recovery strategies work for you: meditation, easy walks, time outdoors, or activities you enjoy.
Turning every run into an all-out effort to “burn off” stress is not a good solution. It only adds more load, increases fatigue, and can lead to both physical and mental burnout.
6. Low hemoglobin levels
Hemoglobin is the protein that carries oxygen in the blood. When its level is low, less oxygen reaches the working muscles. To compensate, the heart has to beat faster, which is why an unusually high heart rate can be one of the signs of low hemoglobin.
There are many possible reasons for low hemoglobin, including inadequate nutrition, iron or vitamin deficiencies, recent or chronic illness, impaired iron absorption due to gastrointestinal issues, and blood loss.
If your heart rate remains high for no obvious reason and is accompanied by unusual fatigue or a drop in performance, it makes sense to get a blood test and look for the underlying cause. Low hemoglobin may be one of the factors.
7. Thyroid dysfunction
Thyroid disorders can also lead to an elevated heart rate, because thyroid hormones directly affect metabolism and how hard the cardiovascular system works.
If a persistently high heart rate is combined with unusual fatigue, low energy, difficulty concentrating, sensitivity to cold, dry skin, hair loss, or swelling, it’s worth getting your thyroid function checked with a simple blood test.
8. Caffeine intake
Caffeine doesn’t affect everyone the same way, but for many runners it has a stimulating effect and can raise heart rate. If you notice higher-than-usual values after coffee or energy drinks, timing and dosage may be the issue.
Therefore, avoid drinking coffee 2-3 hours before a workout and limit it to 1-2 cups per day if you notice your heart rate increases after drinking coffee.
Related: Should You Consume Caffeine During Training and Races?
9. Dehydration
Dehydration causes the blood to become more concentrated, which makes it harder for the heart to pump and forces it to beat faster to do the same work.
Make sure you’re drinking enough water throughout the day.
10. Overtraining and inadequate recovery
An elevated heart rate is one of the early signs of overtraining and insufficient recovery. Pay attention to your resting heart rate, your heart rate during easy runs, and how quickly it returns to normal after exercise (heart rate recovery).
If your heart rate is consistently 5–10 beats higher than usual for several days under the same conditions, it may indicate accumulated fatigue and the need for more recovery.
11. Hot weather
The hotter the weather, the higher your heart rate will be. At the same pace or effort, running in the heat places greater stress on the cardiovascular system than running in cool conditions.
If you train on a hot day, your heart rate will be higher even when the effort feels the same. Take this into account and adjust your pace to the weather if your goal is to stay in a specific heart rate zone.
Related: How to Run In Hot Weather: 10 Tips to Stay Cool and Safe
12. Terrain
Terrain also affects heart rate. Running uphill requires more effort and significantly increases it, even if your pace stays the same.
If your goal is an easy or recovery run, choose a flatter route to keep your heart rate in the intended zone.
Benefits of running at a low heart rate
So, what are the benefits of running at a low heart rate, and why do so many coaches emphasize it?
Low-heart-rate running builds the foundation that prepares the body for higher speeds and more demanding workouts. If you’re just starting out, most of your training should consist of this type of running.
Here’s what low-heart-rate running does in the body:
Develops aerobic endurance
Endurance is the ability to run long distances without excessive fatigue. Low-heart-rate running drives the adaptations that make this possible:
- Strengthens the heart. Easy, steady runs train the heart to pump more blood with each beat. Over time, it can do the same work with fewer beats, so your heart rate stays lower at the same pace.
- Builds more capillaries. These tiny vessels carry oxygen to your muscles. Long, low-intensity running creates the demand for more of them, which improves oxygen delivery and makes running feel easier.
- Increases mitochondria. These are the “energy factories” inside your cells. The more you have, the longer you can produce energy without getting tired.
- Teaches the body to use fat for fuel. At the start of a run, you mainly burn glycogen. During longer, easy efforts, the body shifts toward fat, which is a much larger energy source. With regular low-heart-rate training, this shift happens sooner, so you can run longer and fatigue later.
Reduces injury risk and prepares the body for running impact
Running is a high-impact activity, and an untrained body is not ready for that stress—this is one of the main reasons beginners get overuse injuries.
Easy running lowers the peak load but still gives the tissues the repeated work they need to adapt. Tendons, ligaments, bones, and joints gradually become stronger and more resilient.
This creates a base that lets you safely add speed and increase mileage later.
Lowers the risk of overtraining and supports immune health
Easy runs place much less stress on the body and do not cause a large, long rise in stress hormones. They require less recovery time, so you can train more often without constant fatigue.
As a result, the risk of overtraining, overuse injuries, frequent illness, poor sleep, and mood swings becomes much lower.
Now that you know why low-heart-rate running matters, here’s how to lower your heart rate at the same pace.
How to lower your heart rate while running
Beginner runners often see their heart rate climb to 150–170 bpm within the first minutes of a run. When this isn’t caused by the external factors we discussed earlier, it comes down to how you manage your pace and intensity.
Here are four steps to lower your heart rate and stay in the right zone.
1. Slow down
Literally—even if that means dropping to a walk. If you’ve never run before, brisk walking is one of the best workouts you can do in the first few weeks.
If you’re used to running at about 10:00–11:00 per mile (6:10–6:50 per km), you may need to slow down to 12:00–13:30 per mile (7:30–8:25 per km) to keep your heart rate in the right zone.
Yes, this can be psychologically hard. It may feel like you’re suddenly getting passed by everyone. But early on, the opposite tends to happen: by training at a low heart rate, you build the aerobic base that will soon let you run faster at the same effort.
2. Use the run-walk method
Alternating between running and walking is a great option when even a very slow jog pushes your heart rate too high. Your running segments should be only slightly faster than a brisk walk.
Run until your heart rate reaches the lower end of your aerobic zone, then switch to walking. Continue walking until it drops back to that lower limit, and start jogging again.
Repeat this pattern for the entire workout.
This approach is widely used in beginner programs and popularized by coach Jeff Galloway.
3. Add interval training to lower your heart rate at faster paces
But only after you’ve been running consistently for at least a month.
Interval training is one of the most effective ways to raise VO₂ max. As your muscles use oxygen more efficiently, your heart doesn’t have to work as hard to produce the same pace. Over time, this means you can run faster at the same heart rate.
Because these workouts are intense, they place a much higher load on the body and should be used carefully. If you’re still relatively new to running, once per week is enough. More experienced runners can include up to two sessions per week.
Typical interval sessions by experience level:
- Beginner (after ~4–6 weeks of consistent running):
6–8 × 30 seconds faster running with 90 seconds easy jog or walk. Heart rate rises during the work segment and drops during recovery. - Intermediate:
5–6 × 2 minutes at a comfortably hard effort with 2 minutes easy running between repeats. - Advanced:
4–6 × 4–5 minutes at 5K–10K effort with 2–3 minutes easy running for recovery.
4. Add more easy runs instead of making workouts harder
One of the most effective ways to lower your heart rate is to run easy more often. Aerobic adaptations depend on consistency and total time spent at low intensity. That means, the more frequently you repeat these efforts, the faster the heart and blood vessels adapt.
Many runners try to improve by adding speed or making every run slightly harder. In reality, this only increases fatigue and keeps heart rate high. Replacing one hard session with an additional easy run usually leads to better aerobic development and a lower heart rate at the same pace.
Easy runs require less recovery, so they can be done more often. Over time, this higher frequency builds the aerobic base that allows your pace to improve while your heart rate stays under control.
Related: How Many Days a Week Should You Run?
How to lower your heart rate while running: key takeaways
Running at a low heart rate is the foundation every runner needs. This is where endurance is built: the heart pumps more blood with each beat, capillaries and mitochondria increase, fat becomes a reliable fuel source, and the musculoskeletal system adapts to impact.
Running at a high heart rate all the time works against these adaptations. Frequent high-intensity sessions deplete the body’s internal resources, slow recovery, and eventually have a negative effect on progress and health.
To lower your heart rate while running, you need to learn to run slowly. At times, this may mean replacing running with brisk walking or very easy jogging to stay in your target zone.
It may feel unproductive, but the effect is the opposite: the same pace becomes easier, and you begin to run faster at the same effort.
But pace is only part of the picture. Sleep, stress, hydration, caffeine intake, and efficient running form all influence how high your heart rate climbs. Bring these pieces together, and your heart rate will drop, and running will become both faster and easier.
If your heart rate remains unusually high despite easy running and proper recovery, consult a healthcare professional to rule out underlying medical causes.
