Heart Rate After Running a Mile

Running time check
A man is checking his wrist monitor. (Image: m-gucci/iStock/Getty Images)

Monitoring your heart rate after running a mile can help you to check your fitness level and measure your fitness progress. It can also help you to determine and adjust the intensity of your running routine. This is because the higher your heart rate is after exercise, the more intense your running workout was. Consult your doctor before beginning any exercise regimen, and if you have questions or concerns about your heart rate.

Target

Although you can purchase a heart rate monitor to check your pulse, you can also just place your finger over an artery to count the beats per minute. After running a mile, check to see that you heart is within 50 to 85 percent of your maximum heart rate, which is 220 minus your age, the American Heart Association advises. For example, a 25-year-old should have a heartbeat of 98 to 166 bpm after exercise.

Tips

If you are just starting out with your running routine, aim for your heart rate to be around the 50-percent mark of your target zone for the first couple of weeks. If you can’t talk or you frequently stop to catch your breath while you are running, you are likely running too hard. Gradually increase your intensity over a period of six months until your heart rate is at about the 85-percent mark of the target zone during and after running.

Dangers

You can experience heart palpitations or a high heart rate if you exercise excessively or too intensely. This can cause you to tire too quickly, preventing you from finishing your mile. Get emergency attention if a racing heart is accompanied by loss of consciousness, chest pain or shortness of breath. These could be symptoms of a serious complication such as a heart attack, the MedlinePlus online medical encyclopedia warns.

How to Manage

Slow your pace or intensity while running if you notice any irregularities in your heart rate, such as pounding or skipping beats. Always warm up with a 10-minute brisk walk or light aerobic activity to gradually increase the speed of your heart and raise the temperature of your muscles. Cool down in the same fashion after running a mile to slowly return your heart rate to its normal pace.

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