How To Lower Heart Rate While Running (Heart Rate Zones)

Whether a beginner or experienced runner, one of the main concerns you may have is how to lower your heart rate while running. Simple tips and tricks can make your runs more comfortable and less strenuous on your cardiovascular system. Keep reading for helpful advice on how to lower your heart rate while running!

Here are 7 ways how to lower heart rate while running

For most people, the goal of running is to get the blood flowing and the heart pumping. However, there are times when you might want to lower your heart rate while running. Such as during a long-distance race or when recovering from an injury. There are a few simple techniques that can help you to lower your heart rate while running. 

1. Breathe deeply and slowly

Breathing deeply and slowly will lower your heart rate while running. When you breathe deeply, your lungs expand and fill with air, which helps to oxygenate your blood. This oxygenated blood is pumped around your body by your heart, which helps lower your heart rate.

2. Run at a slower pace

If you are running at a fast pace, your heart rate will likely be high. By running at a slower pace, you can help to lower your heart rate as your body will not need to work as hard.

3. Use a heart rate monitor

A heart rate monitor can be a helpful tool when trying to lower your heart rate while running. By monitoring your heart rate, you can ensure that you are not overworking your body and keeping your heart rate at a safe level.

4. Cool down after your run

Cooling down after a run is essential to lower your heart rate gradually. A cool-down allows your body to adjust slowly from the strenuous activity of running and can help prevent any sudden heart rate changes.

5. Wear loose-fitting clothing

Wearing loose-fitting clothing while running can help lower your body temperature, which can help reduce your heart rate. It is essential to avoid wearing clothing that is too tight as this can constrict blood flow and actually raise your heart rate.

6. Drink plenty of water

Drink enough water to keep your body hydrated, which is essential for maintaining a low heart rate. Dehydration will cause your body to work harder to pump blood around, which can lead to an increased heart rate.

7. Avoid caffeine before running

Caffeine is a powerful stimulant that can boost you when trying to power through a challenging workout. However, there's a downside to caffeine as well. It's a diuretic, which means that it can cause dehydration. And dehydration can lead to cramping, fatigue, and a high heart rate. So if you're running in hot weather or planning a long-distance run, it's best to avoid caffeine altogether. Instead, stick to water or electrolyte-replenishing beverages to keep your body hydrated. 

What are heart rate zones?

Anyone who has ever gone for a run knows that heart rate is essential. Not only does it indicate how hard you're working, but it can also be a valuable tool for gauging how effective your workout is. Understanding how to lower your heart rate while running can ensure you get the most out of your training.

What are the five heart rate zones?

You may improve your running performance by learning where your heart rate should be before, during, and after exercise. And that's why even entry-level running watches are starting to have this capability.

Zone 1 - Very Light 50–60% 

Zone 1 heart rate is often described as a "very low-intensity" zone, but don't let that fool you - training at this intensity can be quite beneficial. 

For one, it's an excellent way to boost your recovery after a hard workout. Zone 1 training also helps to prepare your body for the higher heart rate zones, improving your overall endurance. 

If you're looking to get started in zone 1, you should keep a few things in mind. First, choose a form of exercise that allows you to control your heart rate easily. Walking and cycling are both great options. Second, focus on keeping your heart rate at a steady, consistent pace. And finally, don't be afraid to mix things up - zone 1 training can be done indoors and out, so take advantage of the variety of options available. 

Zone 2 - Light 60–70% 

Training in heart rate zone 2 is essential to every exercise program. Zone 2 will allow your body to get better at oxidizing, burning fat, and building strength. You know you're working in heart rate zone 2 when exercising feels light, and you could keep going for a long time. 

Zone 3 - Moderate: 70–80% 

We all know the feeling of pushing ourselves too hard during a workout and ending up with that burning sensation in our muscles. That's lactic acid, produced when our bodies work harder than they can supply oxygen to our muscles. 

Training in heart rate zone 3 helps to increase blood circulation in the heart and skeletal muscles, which makes moderate efforts easier and improves your overall fitness. Plus, it can help your body clear out lactic acid more effectively so you can avoid that post-workout soreness. 

Zone 4 - Hard 80–90%

You know you're working hard when you're in heart rate zone 4. You can feel your heart pounding in your chest, and you're breathing heavier than usual. But that's what zone 4 is all about - pushing yourself to the limit and getting out of your comfort zone. 

When you train in zone 4, you're improving your speed endurance and teaching your body to use carbohydrates for energy better. You'll also be able to handle higher levels of lactic acid in your blood, making it possible to push yourself even harder. 

Zone 5 - Maximum 90–100%

For those of us who are fitness enthusiasts, we are always looking for that "edge" that will help us take our workouts to the next level. And if you're looking for an intensity boost, look no further than heart rate zone 5 - also known as your maximum effort. HR zone 5 is where your heart, blood, and respiratory system will work at their maximum capacity. You will only be able to continue this intensity for a short period of time. 

5 signs that you have a high heart rate

When running, your heart works hard to pump blood to your muscles. That's why your heart rate increases as you exercise. However, if your heart rate gets too high, it can be a sign that you're over-exerting yourself, and you need to know the best ways how to lower heart rate while running. 

Here are some signs that your heart rate is too high:

  1. You feel dizzy or lightheaded.
  2. Your breathing is labored or difficult.
  3. Your chest feels tight or constricted.
  4. You feel like you can't catch your breath.
  5. You feel nauseous or sick to your stomach.

If you experience any of these symptoms, it's important to stop running and rest. Once rested, you can slowly start running again and pay attention to how your body feels. 

What are the benefits of CBD oil for runners? 

Fast Recovery

There's no denying that a good night's sleep is essential for muscle recovery after a strenuous workout. But what if there was a way to speed up the process and help your body recover faster? Enter Alive Market's CBD oil

Alive Market's CBD oil promotes better sleep, which means it can help you recover from your workouts more quickly. In addition, Alive Market's CBD oil can also reduce inflammation, which can further speed up the recovery process. So if you're looking for a natural way to improve your recovery, Alive Market's CBD oil is worth considering!

For Instant Relief Of Muscle and Joint Pain 

For runners, relieving muscle and joint pain is vital for maintaining a workout routine. Alive Market's CBD topicals provide an instant, natural way to soothe this pain. CBD, or cannabidiol, is a compound found in hemp plants. When applied topically, it quickly absorbs into the skin, providing relief from pain and inflammation.

For runners, Alive Market's CBD topicals offer a safe and effective way to keep their muscles and joints healthy and pain-free. In addition to its analgesic properties, CBD also has anti-inflammatory and anti-bacterial effects. As a result, it can help to reduce the swelling and redness associated with muscle and joint pain. Alive Market's CBD topicals are available in various forms, including lotions, balms, and oils. They can be applied directly to the affected area for instant relief.

Reduce Anxiety and Improve Concentrations When Running 

Runners often take CBD capsules before running to improve their concentration and focus. Some runners find that taking CBD helps them to run faster and with more endurance. Others find that it makes the experience more enjoyable, helping them relax and get into a flow state. 

Alive Market's CBD capsules can be helpful for runners. In addition to improving concentration, Alive Market's CBD capsules may also help to reduce pain and inflammation. This is particularly beneficial for runners who suffer from joint pain or other chronic injuries. Taking CBD before running can be a great way to improve both your performance and your overall health.


So there you have it! Using some or all of these techniques, you can lower your heart rate while running and make the experience more enjoyable. Have you tried any of these methods before? Let me know in the comments below!

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