Run Well by Juliet McGrattan (reading books for 5 year olds .TXT) 📕

pump increases, and more blood is pumped in one heartbeat. A heart that is used to working hard when you’re running will find life pretty easy when you’re at rest. This is why, as you get fitter, you will see a reduction in your resting heart rate. It’s very satisfying to see this number falling as your fitness increases.

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Resting heart rate

You can measure your resting heart rate by feeling your pulse first thing in the morning, before you get out of bed. Count how many times it beats in 30 seconds and then double it to calculate your pulse rate in beats per minute. Resting heart rate varies by age and gender, but an average would be 70 beats per minute. A fit runner could expect a resting heart rate of around 60 beats per minute, but some highly trained athletes can have a rate as low as 30 to 40 beats per minute. Keep a record of your resting heart rate and watch it fall as you get fitter. If it increases, it may be a sign that you are training too hard, have an illness or are suffering stress; consider an easier session or a rest day.

Did you know?

Heart rate variability (HRV) might help us to manage our wellbeing. HRV is a measure of the variation in time between our heart beats. It’s controlled by our autonomic nervous system. When you’re relaxed and well, the HRV is high. Low HRV has been linked to cardiovascular disease, depression and anxiety. Heart rate monitors and apps can help you track your HRV and you will see it increase as you become fitter and more relaxed.

Q What should my maximum heart rate be when I’m exercising?

A Due to technological advances in recording body stats and also because they want to use it for training purposes, more and more runners are measuring their heart rate. Generally, the harder you work and the more effort you put in, the faster your heart will go. The most accurate way to find out your maximum heart rate (MHR) is by being measured using specialised equipment while on a static bike or treadmill. Obviously, we don’t all have access to this, so there are many equations for calculating what your MHR should be and one of the simplest is 220 minus your age. So, at age 45, your MHR should be about 175 beats per minute (220 minus 45). As you get older, your MHR decreases. However, your heart rate depends on factors other than age, including body size, medical conditions and how fit you are. No one size fits all – isn’t that always the way?

As a general guide, exercise should be done at between 50 to 85 per cent of your MHR (88 to 149 for a 45-year-old). When you’re training well below your MHR you’ll be able to sustain running for longer periods of time. The closer you are to your MHR, the harder it will be to keep going. As you get fitter, you can push your heart rate closer to its maximum for longer and even increase your MHR.

Heart rate can be used to direct your training. Your long slow runs should be done at 50 to 70 per cent of your MHR, threshold and tempo runs at 70 to 85 per cent of MHR, and short intervals at above 85 per cent of MHR. You should spend time in all of these zones for good all-round training. It’s all about setting the training zones that are right for you and adapting them as you get fitter. If you’re interested in heart rate training – and it’s not for everyone – then there are lots of useful resources online and you can consider working with a running coach experienced in the field.

Remember, though, that you can use your perceived effort, for example whether you’re gasping for breath or can talk, to guide your training in the same way, without having to measure anything (see here).

Q I had my blood pressure measured at work and was told it’s high and I need to see my doctor. Can I carry on running?

A The medical term for high blood pressure is hypertension, and regular exercise is crucial in preventing and treating it. Whether it’s safe for you to run right now depends on how high your blood pressure (BP) is.

A BP measurement is made up of two numbers, for example 120/70. The first number is called the systolic value and reflects the maximum pressure in your circulatory system when your heart is beating. The second number is the diastolic value and represents the lowest pressure when your heart is resting between beats. Blood pressure is measured in mmHg (millimetres of mercury), even though mercury is no longer used in blood pressure machines. When you see your doctor or nurse, if your BP is 140/90 or above, then you will need further tests to confirm the diagnosis of hypertension. The NICE guidelines from 2019 advise that this is done by ambulatory blood pressure monitoring (ABPM), which means wearing a machine which checks BP at least twice per hour during a normal day. BP can be falsely high in a medical clinic (some people get stressed out by the white coats!) and often the ABPM shows that your BP is normal in your everyday life. If your clinic BP is 140/90 or above and your ABPM is an average of 135/85 or higher, then you have hypertension, and need further tests and assessment. If your clinic BP is 180/120 or higher, then you need urgent assessment and possibly an immediate specialist opinion.

Regular exercise can reduce BP by 5 to 7mmHg. When you stop exercising, BP drops to a little below its normal pressure and can remain there for 24 hours, so regular and frequent exercise is ideal to keep BP down. However, during exercise, your systolic BP initially goes up as the heart pumps harder, so if