How Do I Get My Heart Rate Down Fast After I Run?

Rushing your cool-down after a workout can lead to circulatory problems and muscle soreness. Without a proper cool-down period, blood pools in your extremities and lactic acid builds up in your muscles. Pooling blood can lead to dizziness and heart irregularities, while lactic acid buildup causes muscle soreness. Rather than abruptly stopping your run, gradually reduce your workout intensity after a run until your heart rate returns to normal to prevent health problems.

Step 1

Record your resting heart rate before exercising. Use a heart rate monitor or calculate your heart rate manually by positioning the fingertips of your index and second finger just below your thumb on your wrist. Press into your wrist until you feel blood pulsing. Count the number of pulses in 10 seconds. Multiply the result by six and record the total.

Step 2

Warm up, then exercise as usual. After your run, slow to a jog. If you ran at a more casual pace, slow to a brisk walk. After two minutes, calculate your heart rate a second time. Compare your current heart rate to the resting rate.

Step 3

Reduce your exercise intensity gradually. Come to a brisk walk after a few minutes of jogging. Reduce your walking speed after several more minutes. Record your heart rate every two minutes until it returns to its normal resting rate. Spend at least five to 10 minutes jogging and walking.

Tips and Warnings

A normal resting heart rate for adults is 60 to 100 beats per minute. Target heart rate during exercise varies with age. Follow up your cool-down walk with five to 10 minutes of static stretching.
Consult your doctor before starting a new exercise program, especially if you have any pre-existing conditions.