High heart rate whilst running

[fidzer]

Just looking to see if anyone can relate or offer any advice. I've recently taken up running again in an attempt to shift roughly 10kg and I use a Bluetooth heart rate monitor just to get a decent handle on calories burned.
As soon as I up the pace from walking to a jog or a run, my heart rate climbs drastically, to the point where I can be hitting as high as 185 bpm on hills. That's putting me between 90 and 100% of max heart rate.
I'm 41, 85kg and can run 10km in approx 55 minutes, not a blistering pace granted but reasonable enough for just now. I've always been more of a sprinter than a distance runner and this goes back to my footy days. Part of my job requires me to be able to complete a one and a half mile run in 12mins 30 or less and I can manage this. I'd just like to be able to do it faster and more comfortably.
Thing is though, I can still speak whilst running, although not full sentences, and can run a couple of miles before I feel the need to take a walk break. My biggest concern is that I'm putting too much strain on my heart.
My recovery is time is ok and I note that in two minutes I can drop from 160 bpm down to somewhere between 95-100 bpm.
Is it just a case of keep at it and wait for CV fitness to get better or change it up?

[mcelliott]

I'm more of a cyclist than a runner, however when I do run, I definitely notice that my heart rate climbs a lot quicker than when I'm on the bike. So seeing a heart rate at 90% of your max when cresting a climb is not unusual. If it's affecting your performance during your run though, it might be an idea to choose a flatter course and run at a more consistent speed until your base fitness builds, and then go back to your hillier course. That way, in time you will find it easier to cope with the higher heart rate and your runs will become more productive.

Disclaimer - I only run for 3 months of the year

[paulrockliffe]

Sounds fine to me, I once averaged 198bpm for a half marathon, peaking at 212 at the finish.

I cycle more now, but run at about 170-180 bpm and cycle at 140-150, steady state.

[iambeowulf]

What sort of HRM do you use?
I ask because some are not very reliable and that HR seems high for your age. Do you have a chest strap?

If you want to burn fat you need to do aerobic excersise so your HR should be around 120bpm but longer time. You're just making lactic acid which will mean your body isn't burning fat efficiently.

[Zod]

MIne gets to around 180 15-20 minutes into a 30 minute session on the Concept 2. I'm 48. In my 20s, it used to get to 210+. I'd be more concerned if it didn't drop below 100 in the three minutes after I finish.

[okgo]

You'll be fine.

Too much strain on your heart might be a concern for someone doing a LOT of high intensity stuff, but I can't see that its an issue for the average bloke, and you'll only get fitter by putting your heart to work, its a muscle afterall!

I don't measure HR anymore beyond my resting here and there just for curiosity, I would far rather judge my effort on how it feelsvs some random number which could be wrong anyway due to a crap sensor!

[fidzer]

Sorry for the late reply, I'm nightshift just now. I use a chest strap blue tooth heart rate monitor although I'm considering getting a watch type monitor along the lines of the microsoft one. Apple watches are too expensive for me at the moment.
I realise that at that heart rate it's anaerobic exercise rather than aerobic and it's probably not doing my CV fitness any good, just building up my lactic threshold. Thing is if I went any slower it feels like I wouldn't be much above walking pace!
I'll keep at it and hopefully see some gains over the coming months. I've got an end date of mid December on the current plan I'm working through with Runkeeper and at three runs per week I expect to see a moderate improvement in my fitness.

Thanks again,
John.

[okgo]

Unless these efforts are incredibly short then they will not be anaerobic solely, anything longer than 30 or so seconds maximum effort will rely on aerobic a lot. And building your lactate threshold is GOOD, that is what will allow you to run faster, hard, further, and thus lose more weight.

For basic exercise I doubt the HRM is actually doing you any favours just causing you to look at things that don't need looking at.

[fidzer]

okgo said:

Unless these efforts are incredibly short then they will not be anaerobic solely, anything longer than 30 or so seconds maximum effort will rely on aerobic a lot. And building your lactate threshold is GOOD, that is what will allow you to run faster, hard, further, and thus lose more weight.

For basic exercise I doubt the HRM is actually doing you any favours just causing you to look at things that don't need looking at.

Thanks okgo. I agree entirely with the last sentence and it's the whole reason I raised the thread. I do have a couple of apps that try and train you to run within certain heart rate zones but I usually find I'm all or nothing in that regard. I wasn't sure if the HRM gave a more accurate calorie expenditure count based on the variables input, i.e. height, weight, age etc. Again though, it's just more numbers to look at!

Thanks.

[944fan]

Max HR as 220-Age is a rough guide. Many people can have much higher max HR than what that calc gives.

You can find your true max HR by testing.

Don't get a watch, they are wildly inaccurate. The use LEDs to measure the blood flow through the wrist to gauge HR. Chest straps are generally much more accurate, although some can be ste.