Running heart rate advice

[dotdotdottt]

I've been running a couple of years, nothing too heavy, just a couple of runs a week usually around 5k or less, but have done the odd 10k.
I'm 31 so I know my max heart rate is calculated as around 189, and according to my watch this is my average heart rate when I run. However I didn't realise until now that this is not good!
I run a comfortable 5k in around 33/34 minutes, I've done some runs a bit quicker, but I'm not exactly exerting myself.
Any advice, as I now believe my heart rate should only be around 75-80% of my max HR! This has shocked me this afternoon, I just thought it was normal to run at max HR

189 seems very high. I'm old and pretty unfit and that's me up steep hills. I would be very out of breath. What's your resting heart rate?

Also, can you speak when running? 'Can't sing, can speak normally' is optimal if you don't have a monitor.

That does seem very high.

I'm quite unfit but even if I really push myself I don't get it that high

My resting HR averages around 63.
My VO2 Max is 35. I don't see myself as particularly unfit, I walk a lot, climb hills, do HIIT and obviously run

@MrsTerryPratchett

189 seems very high. I'm old and pretty unfit and that's me up steep hills. I would be very out of breath. What's your resting heart rate?

Also, can you speak when running? 'Can't sing, can speak normally' is optimal if you don't have a monitor.

Usually I can chat yes, as sometimes I go with friends or a group

I would take the max HR thing with a pinch of salt if you do a lot of exercise, if you're fit it can be higher than the 220 minus age calculation. I'm 43 and from a chest strap HR monitor mine is set to 185. That said, i would rarely hit that in a training run. A "comfortable" run for me would be 80-85% of my max heart rate, I only tend to hit 90% upwards if i'm pushing the pace. 75-80% is usually aerobic (fat burning) zone, i find it very hard to run and keep my heart rate that low, i just can't run that slow!
My garmin has my resting HR set to 54 and Vo2 max of 43.
I would go off how you feel when you run. Most people run too hard in training. You should be able to hold a conversation if you're running at a "comfortable" pace.

What heart rate monitor do you have, OP? I suspect it may be faulty! At your true max. HR you really would not be able to chat!

Ok so I've just gone through all my recent runs and it averages about 179-181 so maybe not so bad. It's definitely max at the end though when I probably try to speed up/maintain my pace.
I definitely never run in fat burning zone, so I've been doing hill sprints instead to get into fat burn zone.
I'm using an Apple Watch to record

I'm absolutely no expert, but I mentioned this to my PT, but partly because I would often feel a bit rubbish when running. I think if your heart rate is that high, but you still feel ok (can still string a sentence together, etc), then you're fine. When I'm working out really hard, I find it tough to remember how many reps I've done or how many I'm supposed to do, and the crazy mental maths I do when running to calculate speeds or distances gets much harder.

Maybe try a manual test. In your run, check your HR for 10 seconds and multiply by 6, to see if it's the same as the watch. This is much more accurate as it's your actual HR!

How old are you, OP? I am trying to contexutalise your Vo2Max.

Wrist heart rate monitors are pretty unreliable (they sometimes sync to your running cadence) so if you feel comfortable, could say a sentence or a few words there's a good chance that the measured rate is wrong. A chest strap or fingers on wrist will give you a better idea of your actual rate. Plus the max HR calculation is a bit of an inexact science so your actual MHR could be higher.

Mine went up to 191 on my run this morning, but I do have a (benign) heart condition which causes arrhythmia. I’m not concerned- not sure how accurate they are, I feel comfortable when running, and I’ve been checked over by cardiology recently. I’d mention it to your GP if worried though OP- I’m certainly not medically qualified to give advice.

@yeOldeTrout

How old are you, OP? I am trying to contexutalise your Vo2Max.

I'm 32

My max is about 190. Most training runs I do at about 130-140. At that I can comfortably hold a conversation.
For a 10k race id probably run most of it around 170.
You should only be hitting your max for a short sprint

Fat burn zone should be lower

Do you use strava to track your runs? I found the Apple Watch heart rate data easier to view on there than in the activity app or health app on my iPhone.

I had a very high heart rate when running (as in 200-208) but my heart rate was shooting up suddenly, somewhat unconnected to the effort I was expending. I've attached a picture of what my strava data looked like.

I was diagnosed with SVT - heart palpitations caused by a bit of faulty heart tissue. I had it successfully treated this year.

In tracking down the problem, I ended up investing in a Kardia Mobile - a really small ECG monitor that I got much better data from that I could send to the consultant.

I'm not suggesting at all that this is a likely situation for you but if you can use strava, you can take the info to the doctor's for them to take a look at. It was really helpful in diagnosing my issues.

How do you know your vo2max OP? That's quite high for your age - did you do the lab test with breathing apparatus? Opposite of unfit.

Apple health gives an estimated Vo

Sorry - Apple health gives an estimated vo2max - it says it's based on heart rate data from outside running or walking.

Max HR is only a guide. Unless you've had a proper test don't worry. I'm 42. When I'm fit my resting is 40 - 42 and my max when doing hard intervals will be 190 ish.

My VO2 max on my watch is 56. Which again isn't accurate without a proper test.

Is OP getting a high VO2Max estimate mostly because of her high HR?

It does sound too high for your runs. I’ve been doing lots of research in to heart rate training recently.
Most of your running should be done at a conversational pace with 20% really pushing it.

I would say you have a bit of leeway in your max heart rate but you shouldn’t be hitting those high levels every run. It means you are not training your aerobic system. Can you slow right down? I know it’s frustrating but it really worked for me and now when I run fast my heart rate never tends to go above 170 and mostly averages about 158 on faster runs.
Slow runs I try and keep below 140. Even if I have to stop and let heart rate drop and start up again. After a while it all improves.