So several years ago I was really into running. I was never up to anything like a half marathon or anything, but I was running 17-20 miles/week, and I could make it 7-8 miles for my long run.

Well, I got sick, and had to take some time off from running, and one thing led to another and it's been a few years now since I've really been able to run. I've gained my weight back, I don't feel as fit, and I want to get back into it.

The problem? I run a solid mile and my heart rate is pushing 190. Obviously that's not sustainable. I try to slow my pace, but it doesn't seem to do much good.

Any tips on how to better regulate my heart rate?

2/18/2019 7:38:35 PM

Here's a good resource
https://brentroad.com/message_topic.aspx?topic=650485

2/18/2019 11:38:56 PM

Seems like you need to re-strengthen the endurance of your heart. Take some breaks during the run to walk for a few minutes and let your heart rate subside a bit. Not sure when you ran the 190-hr mile but if it was your first effort in running a mile in a couple of years, your overall cardiovascular system needs to get reacquainted with cardio.

2/19/2019 12:48:08 AM

What are you using? Apple Watch? Garmin?

Mine says it is high a lot and I don't think it is...

2/19/2019 3:53:18 AM

I'd focus on cutting calories too. The added weight doesn't help.

2/19/2019 8:55:43 AM

^Well, part of the running is to lose weight, and I'm working on cutting calories as well. I was down to 156, and I'm up to 178.

^^Garmin 735xt

^^^^I can't tell if you're being an ass for posting a link to a thread in the Lounge that is usually at the top of the page, like I didn't already see it. I didn't want to muddy up that thread with a strictly running thread.

TT - After my heart rate hits the max, I do a brisk walk for about a quarter. That gets my hr back down to aerobic/threshold. Then I start running again and probably in about .2 of a mile, I'm back up to my max. It's frustrating. I guess it is just going to take time.

What I would like to do is somehow find a way to regulate my pace to the point to where I can stay in threshold for a 3 mile jog, but I'm having a tough time regulating my pace.

[Edited on February 19, 2019 at 10:24 AM. Reason : ^]

2/19/2019 10:21:09 AM

Quote :

"Well, part of the running is to lose weight, and I'm working on cutting calories as well."

Right, but I'm certainly a believer that at least a combo of that will do wonders, especially for the joints. Minimizing other stresses certainly helps you focus better (or provide less roadblocks for injuries, etc. when starting back up) on the cardio aspect.

2/19/2019 10:39:50 AM

What do you do to warm up?

2/19/2019 11:37:39 AM

Quote :

"The problem? I run a solid mile and my heart rate is pushing 190."

it takes time to build up to a mile. when you're young you can go years or just pick up running and be there as a mind over matter thing, but as a grown adult there's a lot more to worry about. try a couch to 5k program where you run a number of minutes, then walk a number of minutes, and slowly build toward running longer times rather than distance.

2/19/2019 11:56:12 AM

do couch to 5k

2/22/2019 6:09:39 PM

Like others have echoed start with some kind of interval training where you run/walk to get the distance you want to achieve. The walking will help keep the heart rate down. As you build your endurance, you'll eventually be able to transition to a very slow jog and still maintain a lower heart rate.

2/22/2019 6:45:35 PM

My heart rate has always been my biggest hurdle when running. I started weather a chest strap HR monitor more than 10 years ago to be able to manage it. I built up my running endurance and have been able to keep my heart in check by doing an intermittent run/walk method.

Start with 1-min walk, then alternate 2-min run/1-min walk. For a 30 min session, you will end on a 1-min walk. I was able to increase my ratios up to 3:1 and 4:1. I've found that during longer races if I can get past the 5-mile mark, my heart finds a sustainable pace and I can longer than the pacing ratios.

All that said, I'm not a fast runner and my running pace tends to be the same whether I'm running 1 mile, 5 miles, half marathon or marathon.

2/28/2019 12:47:24 PM

Quote :

"190 hr MILE"

A baby could do it faster

2/28/2019 11:00:46 PM

do any of y'all runners have a breathing mask or something to wear for runs during heavy pollen season?

3/18/2019 11:55:41 AM

I don't see how one could be efficient enough if you're running at max or near max, or even threshold.

3/19/2019 2:06:37 PM

I just endure it, and make sure to wash everything out immediately after. Take allergy meds. Hydrate. Then again I don't go on very long runs (usually between 5k and 10k)

3/19/2019 2:57:20 PM