Your red blood cells are in charge of delivering oxygen to every cell in your body. When you run, your body needs more oxygen, which increases your heart rate in order to meet these demands. As you finish your exercise, your heart rate begins to lower immediately, and your normal heart rate should return in no more than five minutes, during your cool-down period. This is called recovery heart rate, and it shows your heart's capacity to go back to a normal rate after an intense cardiovascular workout. Consult your cardiologist if you have specific health concerns regarding your heart rate.
Heart Rate Zones
When you run, your heart rate increases drastically. Heart rate zones go from 1 to 5, and running typically lands your heart rate between zones 3 and 4, in which you achieve intensive endurance and reach 76 to 90 percent, respectively, of your maximum heart rate. In these zones, the maximum amount of oxygen that your muscles can use during running exceeds 76 percent. The moment you stop running, your heart rate begins to return to a normal heart rate zone of 1.
Resting Heart Rate
Your resting heart rate is where your heart rate should be before and after running. The more you run, the more fit your heart will become, increasing your stroke volume. Stroke volume refers to the amount of blood your heart can pump with each beat. The higher your stroke volume, the less blood your heart needs to pump, which decreases your normal heart rate and increases your body's efficiency to transport oxygen to all of your cells. For example, female runners who run less than 10 miles per week have a resting heart rate of 69, whereas those who run over 40 miles per week have a resting heart rate of 61. Generally, the lower your resting heart rate, the stronger your heart is.
Recovery Heart Rate
As soon as you stop running, your heart rate begins to slow down to reach your normal resting heart rate. This process is called recovery heart rate. The slower your recovery heart rate is, the more risk you run of sudden death. To increase your recovery heart rate, run more frequently to strengthen your heart and gain aerobic fitness.
Complications
Due to the sudden-death risk factor of a slow recovery heart rate, you should consult your cardiologist immediately if you notice that it is hard for you to reach a normal heart rate quickly after running. Terminate your running routine until you receive medical advice regarding your heart rate condition.
