Quick Answer
During easy running, your heart rate should be 60–70% of your maximum (zone 2). During tempo runs, 80–85%. During hard intervals, 85–95%. Your max heart rate is approximately 220 minus your age. Most runners should spend about 80% of their training in zones 1–2 and only 20% in higher zones.How to Calculate Your Maximum Heart Rate
Your max heart rate (MHR) is the ceiling — the fastest your heart can beat under maximum effort. Everything else is calculated as a percentage of this number.
The simplest formula: 220 minus your age. A 30-year-old has an estimated max of 190 bpm. A 45-year-old: 175 bpm. This isn’t perfectly accurate for everyone — your actual max could be 10–15 beats higher or lower — but it’s a solid starting point.
For more accuracy, the Karvonen method factors in your resting heart rate (RHR). Take your pulse first thing in the morning before getting out of bed — count for 60 seconds. Then use this formula for each zone boundary: (MHR – RHR) x zone % + RHR. This gives more personalised zones because it accounts for your current fitness. If you prefer a tool to do the maths, our heart rate training zones calculator does it instantly.
The most accurate method is a lab test or field test — running to maximum effort under controlled conditions. But for most recreational runners, the age-based formula or Karvonen method is more than sufficient.
Heart Rate Zones for Running Explained
Most training systems use 5 zones based on percentage of max heart rate. Here’s what each zone means for runners and when to use it:
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| Zone | % of Max HR | Feel | When to Use | Example (Age 35, MHR 185) |
|---|---|---|---|---|
| 1 | 50–60% | Very easy, recovery | Warm-ups, cool-downs, recovery runs | 93–111 bpm |
| 2 | 60–70% | Easy, conversational | Most training runs (80% of volume) | 111–130 bpm |
| 3 | 70–80% | Moderate, comfortably hard | Tempo runs, marathon pace | 130–148 bpm |
| 4 | 80–90% | Hard, short phrases only | Threshold work, 10K pace intervals | 148–167 bpm |
| 5 | 90–100% | Maximum, unsustainable | Short sprints, VO2 max intervals | 167–185 bpm |
For a deeper understanding of zone 2 and why it should make up most of your running, see our zone 2 running pace guide.
What Your Heart Rate Should Be for Each Type of Run
Easy runs and long runs: Zone 1–2 (60–70% of max). You should be able to hold a full conversation. These sessions build your aerobic base and should feel genuinely comfortable. If your heart rate creeps into zone 3, slow down — you’re working too hard for an easy day.
Tempo runs: Zone 3–4 (75–85% of max). “Comfortably hard” — you can speak in short phrases but not hold a conversation. This is where you build your lactate threshold. Our tempo run guide explains pacing and workout structures in detail.
Intervals: Zone 4–5 (85–95% of max). Hard effort — you can barely speak. These short, fast efforts build VO2 max and speed. Recovery periods between reps should bring your heart rate back to zone 2 before the next rep. For beginner-friendly interval workouts, see our interval running guide.
Recovery runs: Zone 1 (50–60% of max). Very easy. The purpose is blood flow and active recovery, not fitness building. If it feels too slow, it’s probably right. Our guide to recovery runs covers when and how to use them.
Average Running Heart Rate by Age
Since max heart rate decreases with age, your target zones shift lower as you get older. Here are approximate easy-run and hard-effort heart rate ranges by age:
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| Age | Est. Max HR | Easy Run (Zone 2) | Tempo (Zone 3–4) | Intervals (Zone 4–5) |
|---|---|---|---|---|
| 25 | 195 | 117–137 | 146–166 | 166–186 |
| 30 | 190 | 114–133 | 143–162 | 162–181 |
| 35 | 185 | 111–130 | 139–157 | 157–176 |
| 40 | 180 | 108–126 | 135–153 | 153–171 |
| 45 | 175 | 105–123 | 131–149 | 149–166 |
| 50 | 170 | 102–119 | 128–145 | 145–162 |
| 55 | 165 | 99–116 | 124–140 | 140–157 |
| 60 | 160 | 96–112 | 120–136 | 136–152 |
These are estimates based on the 220-minus-age formula. Your actual numbers may differ. Use them as guidelines, not rigid rules — how you feel always matters more than the number on your watch.
Why Your Heart Rate Might Be Higher Than Expected
If your heart rate seems high even at slow paces, don’t panic. Several factors push heart rate up independently of effort:
New to running: Your cardiovascular system hasn’t adapted yet. With 4–8 weeks of consistent training, your heart rate at the same pace will drop noticeably. Our beginner’s guide to running covers how to build that base safely.
Heat and humidity: Your heart works harder to cool your body. Expect 5–15 bpm higher than usual in warm conditions.
Dehydration: Less blood volume means your heart has to pump faster to deliver the same oxygen. Hydrate steadily throughout the day — our endurance supplements guide explains when water is enough and when electrolytes help.
Poor sleep or stress: Both elevate resting and exercise heart rate. If your easy run feels harder than usual and your heart rate confirms it, consider making it shorter or switching to a walk.
Caffeine: Can raise heart rate by 5–10 bpm. If you’re tracking zones closely, be consistent with your caffeine timing relative to runs.
One of my athletes, Liz, was frustrated that her heart rate hit 165 bpm on every easy run. It turned out she was chronically dehydrated and sleeping under 6 hours a night. Once we fixed those two habits — nothing else changed in her training — her easy-run heart rate dropped by 12 bpm within three weeks.
Heart Rate vs Perceived Effort: Which Should You Follow?
Both. Heart rate gives you objective data. Perceived effort (RPE) tells you how your body actually feels. On most days they align — but on hot days, tired days, or stressful days, heart rate may drift higher while effort stays the same. When they disagree, trust how you feel. A heart rate of 145 bpm on a cool morning might feel easy, but the same 145 on a humid afternoon might feel hard. Your body knows the difference even if the watch doesn’t.
The talk test remains one of the most reliable tools: if you can hold a conversation, you’re in zone 1–2. If you can only manage short phrases, you’re in zone 3. If speaking is impossible, you’re in zone 4–5. No watch required.
FAQ: Heart Rate While Running
What is a normal heart rate while running?
It depends on intensity and age. During easy running, most people sit at 60–70% of max HR. During hard efforts, 85–95%. A 35-year-old might run easy at 111–130 bpm and hard at 157–176 bpm.
How do I calculate my maximum heart rate?
220 minus your age gives a rough estimate. The Karvonen method (factoring in resting HR) is more accurate. A lab or field test gives the most precise result.
Why is my heart rate so high when I run slowly?
Common causes: being new to running, heat, dehydration, poor sleep, stress, or caffeine. With consistent training over 4–8 weeks, your heart rate at the same pace will drop.
What heart rate zone should I run in most of the time?
Zone 2 (60–70% of max) for about 80% of your training. Hard sessions push into zones 3–5 but should be only 20% of weekly volume.
Is a high heart rate while running dangerous?
Briefly reaching high zones during intervals is normal. Stop and seek medical advice if you experience chest pain, dizziness, irregular heartbeat, or extreme breathlessness at any point.
Let Heart Rate Guide You, Not Rule You
Heart rate is a tool — not a boss. Use it to keep easy days easy, confirm hard days are hard enough, and track your fitness improving over time. But always listen to your body first. When the numbers and the feeling disagree, trust the feeling.
Our Running Coaching uses your heart rate data to build personalised zones, pace targets, and weekly plans — so every session hits the right intensity for your goals.
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