Running is a high-intensity aerobic activity that, depending on your fitness level, can bring you close to your maximum heart rate. Your maximum heart rate is the highest it can get when you are running at top speed. The American Heart Association recommends that you exercise at 50 percent to 85 percent of your maximum heart rate, a range that is referred to as your target heart rate.
Calculating Maximum Heart Rate
The maximum heart rate is a function of age and decreases steadily as you get older. The equation most often used to calculate maximum heart rate is 220 minus your age, so at 30 years old, your maximum heart rate should be 190 beats per minute. Another equation put forward by Gellish in the journal "Medicine and Science in Sports and Exercise" in 2007 is slightly different. This formula calculates maximum heart rate by subtracting 0.7 times age from 207, making the maximum heart rate for a 30 year old 186 beats per minute. Your maximum heart rate will determine your target heart rate while running.
Your Target Heart Rate
Your target heart rate has a lower and an upper limit, and how close you are to either end is usually an indication of your fitness level. If you are a new runner, you might need to run closer to the 50 percent of maximum heart rate level, while a seasoned runner in a higher fitness bracket can aim for the 85 percent of maximum heart rate level. A 30-year-old runner has a target heart rate range of 95 to 162 beats per minute using the standard equation, or 93 to 158 beats per minute using the Gellish equation.
Factors Affecting Maximum Heart Rate
The equations used to calculate maximum heart rate are generalized equations based only on age. Your maximum heart rate might not fit these calculations because other factors influence the maximum heart rate you can achieve and thus the target heart rate you should reach while running. Some high blood pressure medications will lower your maximum heart rate and therefore give you a lower target heart rate. Your doctor can help you figure out the most appropriate target rate for your medical condition. A 2010 research study published in "Circulation" suggested that the general maximum heart rate equation might be more suited for men than women, setting the target heart rate for females higher than it should be.
Consideration
The target heart rate you aim for will depend on what you are trying to achieve while running. If you want to stay fit, you can start at the low end of your target rate and work on closing the gap to the upper end. If your interest is in burning fat, then an October 2009 study by Dr. Carey published in "The Journal of Strength and Conditioning Research" indicated that you will be most likely to achieve this if you choose a target heart rate between 60.2 percent and 80 percent of maximum heart rate.
References
- American Heart Association: Target Heart Rates
- "Medicine and Science in Sports and Exercise"; Age and Maximal Heart Rate; R. Gellish; May 2007
- "Circulation"; Heart Rate Response to Exercise in Women; M Gulati; July 2010
- "Journal of Strength and Conditioning Research"; Fat Burning Zone; D. Carey; October 2009
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