How to Calculate Your Ideal Running Heart Rate (2024)

You’ve probably been told at some point that you should go for a run to “get your heart rate up.” That’s because pushing yourself on a run pushes your heart rate higher—which is excellent for your long-term health, experts say. “Running in general is a great cardiovascular exercise,” says Paul Leis, DO, a cardiologist at the Mount Sinai Health System in New York City.

But while running supports a healthy heart, it can be a little tricky to determine the exact heart rate range to target for your specific fitness goals. Below, everything you need to know about your running heart rate, including how to keep it in the right zone for your body.

How Does Running Affect Your Heart Rate?

If you use a smartwatch, heart-rate monitor, or other wearable fitness device, you’re already well aware that cardio workouts like running and cycling make your heart beat more quickly, in turn producing a higher heart rate. Your heart thumps faster while you pound the pavement or treadmill for good reason: “During exercise, your heart rate increases to supply the working muscles with the oxygen-rich blood they need to create energy,” explains Peloton instructor Matt Wilpers.

You can expect your heart rate to spike while you’re running, then gradually return to its normal resting range as your workout winds down—for most people, that’s somewhere between 60 and 100 bpm (beats per minute).

Not only does a fast run increase your heart rate in real time, but it can deliver long-term benefits, too. “As people run more and become more conditioned, they’ll notice that their resting heart rate will become lower,” Dr. Leis says. In this case, lower is a good thing—it’s a positive sign that your cardiovascular fitness is improving.

How to Calculate Your Optimal Running Heart Rate

Experts often talk about your “max” heart rate, or the upper limit of what’s safe for your cardiovascular system to manage. This number is calculated based on your age, and the simplest way to figure it out is by subtracting your age from 220. So if you’re 35, your maximum heart rate is 185 beats per minute (or 220 minus 35).

Your personal max heart rate is a “relatively fixed” number, says Gordon F. Tomaselli, MD, a cardiologist and past volunteer president of the American Heart Association (AHA). But running, cycling, or training at various intensities helps you reach different percentages of that max, he explains. And each level—often referred to as heart rate “zones”—offers slightly different fitness benefits. Understanding these zones “can help you adjust the intensity of your workout to get the most out of it,” Matt explains.

Zone 1 (50–60% of Max Heart Rate)

Your heart rate will usually be in this zone during your warm-up or cooldown, or during light exercise like going on a walk. But even though this level is low intensity, you’re still increasing blood flow to your muscles and helping your body stay active, Matt says. Plus, “sustained lower-intensity exercise is beneficial for burning calories and weight reduction in combination with diet,” Dr. Tomaselli notes.

Zone 2 (60–70% of Max Heart Rate)

Think of this light- to moderate-intensity zone as a base level for your cardio workout: The Department of Health and Human Services and the AHA recommend doing aerobic activities in zone 1 or 2 for 150 minutes a week. It may not be the fastest or hardest you can push yourself, but you’ll work on building endurance and improving cardiovascular fitness at this level. “Most people who are not training for a specific sport or activity will get the most value out of zone 2,” Dr. Leis says.

Zone 3 (70–80% of Max Heart Rate)

This slightly higher heart rate is in the moderate- to vigorous-intensity zone and ideal for aerobic endurance workouts. At this level, you’re increasing blood circulation to your muscles and heart, Matt says, “which can help your body become more efficient with its movements over time.”

Zone 4 (80–90% of Max Heart Rate)

You’re in a more challenging zone now—and approaching your maximum output. A vigorous, intense run can raise your heart to 70–85 percent of the predicted max, Dr. Tomaselli says, which lands your heart rate somewhere in zone 3 or 4.

Zone 5 (90–100% of Max Heart Rate)

This is your peak, and where you’ll find yourself for short bursts of intense effort, like a sprint, that leave you breathless. “This zone requires you to go all out and shouldn’t be sustained for too long,” Matt says.

When to Focus on Raising vs. Lowering Your Running Heart Rate

Anytime you go for a run, your heart rate will likely transition through at least a few, if not all, of the different zones. Say you start with a brisk walk to warm up (zone 1) before picking up the speed and getting into a steady pace (zones 2 or 3). You might stay there, or maybe you’ll decide to do short sprints (zone 4 or even 5) before settling back into your moderate pace (zones 2 to 3). At the end of your workout, you return to a walk as your heart rate and breathing slows down (zone 1).

But you may pay even more attention to these zones depending on your goals. If you’re focusing on sprint work, for example, you’ll be targeting a higher running heart rate zone more often than someone training for a marathon who’s looking to maintain a moderate pace consistently, Dr. Leis notes. Some people also practice heart rate training, which involves keeping a close eye on your running heart rate throughout your workout with a heart rate monitor to modulate your workout for speed, endurance, or overall cardiovascular health.

Just keep in mind that while heart rate is one important tool for assessing your cardiovascular health and overall fitness, it can’t tell you everything. For example, “If you’re trying for speed or high-intensity work, I generally coach athletes [to use] pace and/or distance versus heart rate, as heart rate is going to lag and may be influenced by outside factors,” Matt says.

Signs Your Running Heart Rate Is Too High (and What to Do)

Regular exercise delivers tons of important benefits, and the higher heart rate you experience from running is a good thing overall. But while exercise is supposed to spike your heart rate, it’s still possible for your heart to beat dangerously fast.

The tricky thing is that when it comes to your running heart rate, “there is no absolute number that represents a danger zone,” Dr. Tomaselli says. In fact, that red-flag number can be a little different for everyone. Age, again, plays a major role: If you’re 65 and your heart rate is approaching the 170-range, that might be concerning, Dr. Leis says—but a 21-year-old with a similar heart rate during vigorous exercise can be perfectly healthy.

Your best bet is always to listen to your body. If you’re starting to feel uncomfortable, Matt recommends slowing down your pace and working on getting your breathing under control. “Think about longer, deeper diaphragmatic breaths versus short shallow breaths,” he says. “Breathing through both nose and mouth can help.”

And no matter what number a heart-rate monitor or smartwatch is displaying (these devices are really helpful but not foolproof), symptoms like the ones below suggest you’re in a potentially dangerous zone:

• Profound fatigue

• Breathlessness

• Chest pain

• Dizziness

• Heart palpitations

When to Talk to Your Doctor About Your Running Heart Rate

If you notice any of the above symptoms of a too-high heart rate—like chest pain, dizziness, shortness of breath, and heart palpitations— or if you suddenly feel unwell or pass out during a workout, stop exercising right away and get in touch with your doctor. And if symptoms worsen, call 911.

“If you experience any of those symptoms, it’s important to stop running immediately,” Dr. Leis says. “I wouldn’t recommend pushing yourself back to the rate at which symptoms developed prior to being evaluated by your doctor.” That’s because these could be signs of a more serious underlying condition, including coronary artery disease, valvular issues, or arrhythmias, he says.

Also let your doc know if your tolerance for exercise seems to be consistently decreasing. Everyone has days when they can’t push themselves as hard for some reason—maybe you slept poorly, ate a too-heavy breakfast, or are recovering from a cold. But if, for example, you were previously able to run a steady pace for two miles but now can barely go half a mile without stopping to catch your breath, that could be a sign that your cardiovascular health needs to be checked out.

The Takeaway

Running increases your heart rate, which is a big reason why this workout is so beneficial for your cardiovascular health. Subtracting your age from 220 will give you your maximum running heart rate (for example, if you’re 50, you’d be looking at a max heart rate of 170 bpm), but it isn’t necessary—or even recommended—to push yourself to your max all the time.

“There is no ‘healthy’ running heart rate, but rather zones of heart rates,” Dr. Leis explains. The range most people aim for during a steady run is about 60–70 percent of your max predicted heart rate, also known as zone 2. If you’re training for an endurance event (such as a marathon) or pushing yourself extra hard during a sprint, you might aim for a higher or lower zone.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.