High Heart Rate? How to Deal with Persistently High Heart Rate 

You have no idea how many times I’ve asked about this and no one ever had an answer. Couch potato teen to adult runner.

I just started monitoring my heart rate after years of running and boxing experience. I fall into this category. I’ve always tried to dig deep in my workouts. 160 BPM jogging a 11:30 pace. It’s frustrating because I’m barely breathing and feel like I’m not doing much, but my heart says otherwise. It’s like I’m starting over.

The key takeaway is “underdeveloped aerobic system”. I’ve always been good at pushing myself anaerobically, and I can maintain 180 bpm (my max is 200) for about 30 minutes. However, I would struggle to keep my HR below 170 no matter how slow I ran. I really had to swallow my ego and do some slow runs, and I’m slowly but consistently seeing the results. Today I managed to do a 45 minute run below 160 (avg 150) at 6:40’/km. I haven’t done intense runs, but I feel like when I do, I will be much faster

This is the first time I've found the answer to an issue I always face. I started working out frequently in August 2021, really ramping up from November. HIIT, circuits, spin sessions and 5k runs. Now a year later, I still can't bring my 5k under 30 minutes, and no mater how slow or fast I run, my heart rate slams up to 190bpm and stays there until I stop. Even if i get to a point where my jog drops to a walk. Interesting to know there is a solution to this, i just hate that walking is part of it.

This upload is so poignant to my training at the moment! I began MAF training 5 weeks ago and am just now beginning to see the gains! When I ran "easy" runs my HR was routinely in the 170's - 180's and hadn't hit a PR in at least 6 months so I decided to give it a try. One big thing that helps the speed ego is running very early in the morning....no one can see how slow you are! LOL

Thank you for giving an explanation that finally makes me realize I need to slow down! This is exactly my situation. I’m in my 40s and have virtually never been active (even in highschool). I look like I should be fit, but I’m really really not! I decided last year I want to be a runner and it has been an incredible journey so far. I’m don’t want to quit but I NEED to figure out a way to make my heart stop jumping to 170 after 1 minute of the slowest “run” ever! So I would walk, heart would come down a bit, I’d try to run again and up it jumped. So frustrating. So now I can give myself permission that walking most of the time is ok. Even if it’s hard on my ego 😝 I liked hearing someone say “Your body doesn’t know if it’s walking or running, only exertion.” I’m going to lean into this over the winter months. THANK YOU!

I tried 6 months low HR run. Did not work out for me, so I have just started running at my happy pace as long as I don't get injured.

In addition to Jason’s great suggestions...Poor hydration can play a role in high heart rate. The heart has to work harder when dehydrated. The viscosity of blood thickens. Try increasing water intake prior to a run. 64-92 oz (women) and 100- 125 oz (men). Happy running!

This is really correct , I used to be active Smoker til 2016, I totally left .. initially got lot of injuries in high heart rate runs , now all aerobic treadmill runs during lockdowns built aerobic base and just crossed 45 Vo2 max at the age of 39years 👍

I feel like there is more to this. I have a very high heart rate when running and cannot maintain the zones which all my various gadgets expect. I'm sub 20 5k, sub 90 half and in my late 40s. Not great, but not bad and definitely have a reasonably good aerobic system. However I can be conversational at 170bpm and on a half can easily spend most of it, and hour or so, about 180bpm. I'm really working hard at 190+, all measured with a Garmin HRM Pro. Resting is around 45 or so. Some people just have higher heart rates. Most people are diesel engines, but some of us are V6s.

This video really describes my situation. I began running as an adult with very little activity before. I just used to run out the door and I thought the purpose of a run was to run as fast as possible. My heart rate was always high even if I tried to slow down. I used to try and run faster each run and an injury soon occurred. I began following a program with my heart rate monitor watch and I was running almost in slow motion to keep my heart rate down. I have been doing this now for about 6 months and I am really seeing improvements. I have to run quite hard for my heart rate to go up. My speed is improving and most of my runs are at an easy pace. It is really worth trying to train in this way even though I have felt a bit of an idiot running so slow. I have increased my runs to 4 times a week with no extra strain or aches. Great video --thanks.

I needed to hear this thanks. Most of my lifes training has consisted of what you've described as "the high intensity" type. My heart rate max is always super high on what I'd class as easy runs. Despite this, I don't feel particularly light headed etc at max and can complete the talking test at these high heart rate levels. However based on your video I presume this is because I have an under developed aerobic system. I will work on correcting this as per your comments. Thanks.

So many people need to here this. Thank you for making this video.

Been struggling with this for years, background in swimming with a LOT of VO2 max work. Thank you for the well put together informational video

This was scary, this popped up the day I started researching it for myself

Thank you! I've struggled with this my entire life, and it's part of what keeps me still. I'm worried I might seriously hurt myself if I try to run again. Last time my bracket told me to stop at 220.

I am training for my first half marathon, and I‘ve been struggling with my heartrate a ton! Because I didn‘t know what to do about it I even consulted a doctor, physio and coach, and none of them had a real solution to help me. They all wanted to do specific expensive testing... And now you‘re giving me the advice I needed in less than 15 minutes? 😀 Go slower than you feel comfortable and take your ego out of it... My new mantra! Thank you!

so glad this video came up. I've just recently been considering my HR when running. Feel like I'm in Zone 5 HR, no matter how fast or slow I run. The slowest jog I can do will bring it down into zone 3, but it has to be really intentional and Really slow. It's really hard to run slow, but if it will help my aerobic system, I'm willing to try. I run about 4 times per week, and usually 2-3 miles each run. However, for whatever reason, my HR just remains too high.

Thank you. I am 57 with a max heart rate of 180 and run a 50min 10k. And yet no matter how easy my run it is always a zone 4. I know it should be zone 2 and you have now givern me the confidences to walk.

Don’t forget us older runners (I’m 71). I’ve run for decades and my HR on easy runs is not going to be as low as someone 25, even though I’m in good aerobic shape.

My heart rate does this and I'm 18 so yeah. Gets up to 200 every single time I run check up on pots

Ran in my early 20's in the military, 14:06 was my fastest 2 mi. Got back into running last year and kicking it back up here with the last month. Anything I do just skyrockets my heart rate. Its a bit frustrating. I'll try incorporating more low intensity training.

Jason, can you please tell us what you call "a very high volume" of very easy running ? How many km or time of running would it be ?

Im running at 115bpm at 630mpk is that means i have to speed up the low heart rate im 43 im fit but sometimes i feel my easy pace is way to slow because i can no up my heart rate. Is that mean i have to do my easier run faster to get my heart rate between 120 135. My resting heart rate is 39

Thank you so much. Genuinely. You probably won't see this, but I had a terrible 40 minute run (heart rate around 180-190 most of the time), and I have been dealing with this issue for a while. It has been really hard to swallow my ego and do easy runs, but I have realized that the more I neglect this issue, the deeper the problem is getting and I will eventually injure myself. I will swallow my ego, no more early morning HIIT sessions until I have a good aerobic base. I have been feeling really bad, and you made me feel much better. Thanks for this video. Have a great day.

Persistent high heart rate means 1) you go to the doctor, 2) the doctor says you are fine and now you have to understand why you are not training correctly. Most of the time it is because you go out and you want best bang for the buck or you need to satisfy your ego or you think that shuffling your feet is somehow not running. So you run all out, every time. You think you are doing great, hard training sessions but in fact you are just hampering your progress. Our bodies have evolved to adjust to loads that are placed on them. If all you do is sit by the computer and when you run outside, you run at your max speed, then that's what the body will learn to do. It will never adjust to those sort of middle heart rates, these regimes that include low, long, sustained efforts. And it will learn to immediately increase your heart rate to high the moment you start to run. My advice I give to people: 1) Start going for long, brisk walks every day. If you have persistent high heart rate during run you will most likely have increased heart rate during walks. But now your body has a chance to adjust and over time you will see your walking heart rate drop down and your heart rate not freak out when you start walking. I suggest replace a bit of your running volume with walks. When I injured my foot and I could not run (but I could walk) I got to walking 2-3h every day (I know... extreme). I have not ran at all for 6 weeks and yet when I started running again I posted my best performance to heart rate results ever. No, I did not get faster, but I definitely lowered my heart rates at sort of moderate efforts. 2) Learn to warm up. When you start running session, you have to do it gradually so that your body has a chance to expand your blood vessels and to move some water to make your blood less viscous. This takes about 10 minutes. If you start running hard immediately, for the first 10 minutes your heart will tire trying to push your thick blood against constricted blood vessels, your body will turn to anaerobic regime, you will burn through your fuel almost immediately and then you will cause high heart rate and tired feeling for the rest of your run. 3) Buy and read The Big Book of Endurance Training and Racing by Dr. Philip Maffetone. Seriously, everything you need is in this book.

As a lifelong smoker who packed it in and started running this totally applies to me. I got up to running 10ks with avg HR over 190 (crazy time). When I saw my HR I freaked out and stopped running for about a year. I've been doing tons of zone 1 and zone 2 and recently managed a 5k in under 26 mins at 41yo this time avg hr 177. Most of my training was jog/walking 5k at 37min pace with a few harder runs every other week.

Thank you. I needed this. My HR had been absurdly high even on my easy runs. I am a slower runner so I find it very hard to slow even further for the very stupid reason that it would pull down my average pace for the year. It’s nice to have the reinforcement that it’s okay to slow down.

Thanks for the video. I am 32 and have never run before in my life, but I have liked walking. I was detected with asthma when I was 30. Recently I tried to start jogging. My heart rate spiked to 160-170 even when I jogged at a 10min/km pace, and my VO2 max was super low (25 to start with). Now I am just walking for long (1-2hours) as much as possible. I can see improvement in my VO2 max (28.3) after 3 weeks. I will continue doing this because it feels like I am finally strengthening my aerobic system.

Do you recommend mixing running with cross-training like biking or others to keep the HR in the right zone? @StrengthRunning

I can hit 172bpm during an “easy” run and I could never understand how people can run at a steady pace without getting absolutely exhausted when I was out there running out of air at the same speed. I finally have an answer, thank you!

I'm the overdeveloped anaerobic system you talked about. Bench press squat deadlift and overhead press but I get tired going up and down stairs. Really trying to get more into cardio. It's harder for me to run cuz I weigh 250 pounds but I could definitely power walk and try to work my way from there and do more jump roping to work on my endurance. Thank you for the video very informative

Thank you for this. I been running slowly in the morning for 3 weeks now and I feel like it’s a waste of time. But ima stick through it and hopefully I get back to my original state.

What about high heart rate even after years of 'high volume" of low intensity running? I've ALWAYS been able to get over 210-220 bpm (at significant effort) regardless of how much training I do... I've been like this for at least 15 years!

Thanks for making this. I'm not in the same shape I used to be by any means, but took up distance running after being a football player for all of my life. I couldn't find anything for why I could run an 24 minute and a 38 minute 5k with nearly identical heart rate graphs. After 2 very slow marathons I'm finally more focused on picking up the pace and seeing HR results.

Thanks for this video. There is nothing on youtube about this subject but you be surprised how many people start exercising after 40 for the first time in their live and experience this. I believe it can lead to injury quicker. I would like to hear some actual numbers instead of "a lot of miles" and " very high heart rate"

You’ve answered all my questions in this single lecture! This is exactly my story and I finally realized what I need to do from now on.

This describes me perfectly. I can’t run at an 12:00 mile pace without reaching 180bpm. It really does get discouraging to me. I have a lot of backwards steps to take from here. The Lowest intensity at least 5 days a week seems to be all i can do for now. Hopefully after 90 days, i will see some results!

My heart rate skyrockets when I run, during speedwork the watch tops out at 210 so no idea how high it goes. As a junior 800/1500m runner it would go above 240 (hand checked). Warm ups 190+; long steady distance 180+ (if I manage it carefully it drops after the warm-up to as low as 160ish but then slowly rises); speed work 200 average. I don’t feel it, I feel 100% normal but is this safe? Ps I am in my 50’s now and run competitively, searching for the sub 2min 800m.

Note: Everyone has a different HR and the zones are not always as prescribed by your smartwatch. Example: I have been running for years and maintain a 170BPM for half marathons, I am not over trained nor under trained, I simple run "hot". I hold conversations with group runs with this HR, so perceived effort is low even though HR says its not. So before getting discouraged you can do HR zone testing at various training facilities to "customize" your training zones and understand where you stand.

Great vid! Thank you :) Exactly what I experienced myself when I recommenced endurance running at 61. Having been a leisuretime marathonrunner until age of 29/30 I had to quit sports until my 45ish. Restarted with powertraining, swimming, cycling. Having had no problems with low heart rate on a bike, a studio bike or in the swimming pool for nearly 15 years I had to go throug heart rates 180+ at 6,5 km/h. For the last three to four weeks I have started to build up volume by WALKING. Two to three times 10k per week is a real challenge physically but a really wonderfull experience mentally.

Real enlightening. I have taken up running after not having run for about 10 years, and while I am currently almost 2 years into being a casual runner, I still face this issue of extreme heart rate. (Like I did a race today where I sustained an average HR of 193 for an hour as a 30 year old). Hopefully this is just what I need to get myself into a safer situation. As an aside, I assume any exercise that maintains 60-70% HR works right? As much as the idea of running slowly appeals I would much rather go hiking or swimming on occasion. (plus hiking is a good way to maintain 130-140 bpm average for 8+ hours, I wouldn't want to run for 8 hours)

For years I trained HIIT and circuit workouts and I find zone 2 running so difficult. Thankyou for the great explanation.

i have this even when resting: sitting HR is 48 as soon as i stand up it goes to 90 same with sport -> walking its 110 then even slow jog 160+ did sports since im 12 and can run 19min 5k although i used to always train close to max effort anyone else know this? :0

Does cycling at 130-150 HR will work ? My Running Heart rate at 5:45/Km reaches 180 just after 1 km. Should i incorporate cycling or start running at slow pace.

Can you do lots of lower intensity cardio such as cycling, rowing, elliptical machine in the gym, alongside easy running to build the system?

About 90% of runners needs to do MAF, either to establish aerobic system base, or to destress over training. Thus MAF works to recalibrate what runners call "Easy Effort"

How the fudge can you tell whether the aerobic system adapts to the low HR training, or the exercise in general!?? YOU CAN'T! This stuff has to be HIGHLY INDIVIDUALIZED, and one-size does not fit all runners!

This could ALSO be a dysregulated nervous system. Look into the condition called POTS which is a form or Dysautonomia. You’re welcome. -Harmonious

Thank you for this post. I’ve been working on anaerobic too often and aerobic too little. My heart rate always spikes to ~190, yet I can sustain this rate to an hour. I really need to work on aerobics first! Thanks!

Finally!! I’ve watched dozens of videos and this has explained all of my issues in the best possible way. Thank you!!

I would really be veeeery obiliged if you answer this! I do not run. My type is HIIT but I have developed tachycardia since past 4 years (sinus tachycardia without apparent reason, heart healthy) very simple workouts take my heart rate 170 in 5 minutes since my resting heart rate is usually in late 80s to 90s. Can I do Low Intensity to train my heart? (I am adviced to workout but I am failing to hold on much longer or how I used to do) thank you! ❤

No matter what training I do I have a high HR.. Getting on the gear to ride or run, my HR is already 118, 120.. ... BUT, here's the deal. I do tons of easy miles... I mean, i swallowed my ego and let others pass, and just ran easy. HR 130's... Still no progress.

Swimming helped my friend - then he lost over one half his lung function Buddy "can not" even breath in 4 feet of water standing upright [pressure to great] for his lungs. He really struggles with new lung defect.Uses beets!

Sprinters and power athletes have low resting heart rates. In the old Bragg triathlon book he suggested doing 100 x 100 metres at 90% pace with a small rest between reps to train your heart. Buy some potassium chloride. Keep your potassium:sodium ratio at 3:1. This will lower your exercise heart rate, resting heart rate and improve your heart rate recovery time. Vit K2 will increase aerobic endurance. CoQ10 will lower your resting heart rate 17%.

Thank you. I have definitely lost some of my previous fitness level after being much too sedentary and gaining a little weight after being on some low dose steroids for a few months for a chronic condition. My heart rate is going about 20 higher just doing a 10 minute cardio video I used to be ok with. My instinct is to push myself harder, but I knew that probably wasn’t a good approach so I decided to research it and found this. Sounds like it is time to do a lot of walking.

I can keep heartratev130 but if uphill it goes to 160 ?keep going?

I started my low HR training 2 months ago, aiming HR no more than 147bpm on faster day &

I was very worried about this high HR problem because I considered myself "fit" Thank you; lots of short runs / long tough walking for me.. With a bit of patience..

Dr. I am from India I am suffering from my SVT. Doctor ask me for corporate. What should I do please help?

I am a little over 4 months into maf training. Am 50yo having been pretty sedentary for the last 20 yrs. My pace is between 14-16 min/mi. Can’t say I am having any massive aerobic gains but things are improving for sure. A one hour run at maf feels very easy now. Feel great, mood is positive. I think I need one year on maf to really establish my aerobic base.

I'm unfit and fat, this is happening to me. However, won't my heart rate adjust downwards if I just consistently run?

For all those, who might be interested. It's not only those who never did any sport that struggle with high HR during long easy runs. I've been playing tennis, basketball and skiing since I was a kid. On competition level. Yet, I never really went for a run. I HATED running. Recently I started to run after almost 17 years. I do sport once or twice per week, but on my first run (was slightly to the hill and I had 6:48min/km pace) I had an average HR of 175. My long easy runs were about 165. It did not really drop until like 4 months after. Now I have an average HR of 135-140. It really does take time.

Learn about P.O.T.S Syndrome people may have and never know they have this condition which is linked with heart rate

I hate this answer....which probably means it's right. Life long (on again off again runner) now I'm at a high heart rate regardless of the pace. Feels like consistency is the answer (and issue) here.

I think anxiety and various other niggles are the cause of a lot of a high HR in many people. It's extremely common with swimming and people that are extremely fit learning how to swim properly. I'm talking people that have 2:30 marathons and sub 45 resting heart rates that can't do anything but standing in the pool under 150bpm

i can walk 8:50 /k at 109 HR but if i jog at that speed my hr is 150 :(

been running 4 years.. slow run... start from 144 but in 5km always reach 168 to 170... pace 10.. I want run faster and longer but my HR stop me... any suggestion?

Life stress, diet, etc can stress the body on top of training, poor sleep so call it overtraining or don’t but if you average daily RHR is elevated probably means back off.

I also have/had this problem. Could it be because i am a soccer player? Since corona i've done more longer and slower runs and my heartrate stays low. Could this jeopardize my high intensity recovery that i need for soccer?

As I'm watching this I have my heart rate strap on and my heart rate is an average of 102..sitting on the couch...

What's your definition of high volume?

I'm going to give this a try. At 45 I've been a weight lifter my whole life. V02 is 34, easy runs (12:30 min mile pace) my HR average is 160+ and I've been running for 3 months and it not getting better.

can the aerobic base be developed with cycling instead? a roller trainer would be very convenient. just get on for an hour every day and trod along.

How high is too high? I just came back from a 6 mile run at 144 bpm at a 10:23 pace after watching this. Normally I’m around 163 at an 8:50ish pace

Why the heck doesn't working harder also cause your heart rate to be better at slower paces? It seems counterintuitive, so annoying.

Thank you for posting this. I’m a 140 pound 28 year old with a few years of weight lifting (5 x weekly) under my belt and I feel great when I do slow runs but my heart rate averages in the 180s (my max is 198). I’ll be trying this method and will plan to come back in a few months to share any results!

I was sedentary until I started as a synchronized swimmer in college. Talk about anaerobic lol we had to hold our breath underwater. Got into running as an adult

I wonder if asthma and inhalers contribute to high heart rate. I've been riding an e-bike for over a year at least 4 times a week and started lifting weights about 4 months ago. recently I hit over 186 on the exercise bike before getting winded and could go all day at 150 able to have a conversation. My rides are more exhausting and for sure I'm hitting 190 plus on some climbs and probably averaging over 150 for the entire ride. My doctor was alarmed when I mentioned this and has me referred to a cardiologist, meanwhile I've never felt better. Maybe I've become adapted to this constant high BPM due to my asthma? Do really have to slow down? I'm only 56. 😕 Thanks for the info, there isn't very much out there.

Finally!! I’ve watched dozens of videos and this has explained all of my issues in the best possible way. Thank you!!

60-70%?? That's where I am when I'm sleeping 🤣

Can I still do 1 or 2 speedwork sessions a week while doing the slow heart rate controlled runs for the bulk of the week?

I have started MAF training this week. I am doing 10km at zone 2. Yip very frustrating and I have to walk a bit yo keep heartrate down. I was running 5km in 27min or 10km in 1hr8min. Now 10km takes 1hr34min. So must I do no fast work for a few months? Not 80/20 rule?

Besides this, practice slow slow exhale compare to inhale would really help

For some reason a few slow 3-5 km runs really lowered my resting heartrate significantly while many more long bouts of cycling (with enough rest in between) didn't

In addition to the info given in this video: if you have really low blood pressure your heart rate goes up higher during sports as well to compensate for the low pressure. In my personal experience the suggested aerob training doesn't change anything if low blood pressure is the cause. I have trained for marathons, so lots of slow and steady runs and I also hike a lot and my heart rate still goes up to 160-170 on easy 7min/k runs. It doesn't get much higher (170-180) on hard workouts though. I still roughly follow the 80/20 rule, some weeks even 100% easy and I do feel just fine during and after the runs.

How long could it take ? I started running again 3 monds ago and and still dont see a lot of emprouvement...

So difficult to keep it below 60-70% 😢.

Great video Jason! As a former smoker (half a pack a day for 6 years) I struggle with high heart rate. I've been ruuning at 7:30min / km pace (which feels slow for me) and it's definitely a hard thing to do! How long do you think it takes to see an improvement in pace at an aerobic pace (70% max HR)? Does cycling help with this process (my HR while cycling is really low)? Thanks!

I have been doing cycling MTB for 2 years and strength training, but now tried to run and...after few meters my heart rates goes to 170 ± crazy...How often and how long could you recommend runs with walking breaks?

Is this also normal for a young adult? I’m 21, I have an excellent Vo2 max and have been doing on/off running for years. My resting heart rate at night is 65 bpm My bpm goes past 150 when I start running. Even at the slowest pace. Right now I’ve been trying to keep it below 170 on my long runs but it’s been very challenging and boring! Do you think that given that I have a high resting heart rate, it’s normal that I have a high bpm when running? Would you still give me the same advice? Lots of walking I guess?

Not a runner, but a cyclist. Good info.

Hello friend, nice to greet you, I am 71 years old and my maximum heart rate is 160, I have been running in the last two months at 125 beats, and many times I have to walk to maintain that rhythm, I am medicated but I would like to run more distance long at a rate of 140 beats. what would your advice be, thank

So im going to be walking. Well, see you at the finish line😊

I don't have lower high intensity training. I just started running using run walk run with Jeff Galloway and then I heard about the MAF method. My heart rate goes up though quickly. I am 57 so I don't have much wiggle room. I really want to run.

I've never been into running, I did a ton of equestrian and dancing in my teenage years and then when I started my first job I fell into a hole with little to no training. Then Covid happened and I fell into an even bigger hole. Now I started with running after having issues with a higher blood pressure and higher heart rates after a covid infection and I try to run within my Zone 2 HR (max. 146bpm for me) and it's stupidly slow. I "run" at 6kmh or 3.75 mph. But I've been doing this for three weeks now, always tying to push a little longer and managed to go from 25 minutes dripping from sweat to 50 minutes and feeling kind of fine afterwards. It may take a while before I am able to run faster, but I feel so much better already. So wherever you start, just keep going, you're probably faster than me :D

My resting HR is usually upper 50s low 60s. If I try to do maffetone or any type of low heart rate training by using the “talk test” I fail because I can easily talk while running up a hill with my heart rate in the 170s. If the run is flat I can keep my heart rate between 150-158. But what does it mean that someone’s heart rate can be almost at their max (mine says max is 190) and yet still be at a conversational pace?

yep - indian running is the gateway for endurance :)

Is there a good app that is accurate in checking pulse?

This is a very informative, helpful, and to be honest, NEEDED video. I can definitely identify with the category of runners he mentioned that used to be much better/faster/competitive as a teenager & in early 20s who is currently having to humble himself (harness my ego). I NEVER thought about my heart rate or breathing when I was younger. My legs and brain want to run 5-6 minute miles because that is what used to be fun, but my heart has given me a serious reality check (YOU'RE 38, NOT 18 DUMBASS!). So Jason is so right. I've had to concede that 8:00-8:30 (GRRRR!) per mile for my 3-4 mile runs is what keeps me in an aerobic state right now. But it does (very slowly) get better over time. The treadmill does help make those runs more bearable for me because it does not allow for "accidental" pace increase, and it has helped me get used to sticking to that pace when outdoors.