How Fast Should My Heart Rate Be While Running

When it comes to running, one of the most important aspects to consider is your heart rate. The heart rate plays a crucial role in determining the intensity of your workout and can be a valuable indicator of your overall fitness level. But the question is, how fast should your heart rate be while running?

Well, the answer to that question is not as simple as it may seem. Heart rate can vary significantly from person to person, depending on various factors such as age, fitness level, and running experience. However, there are some general guidelines that can help you determine the ideal heart rate range for your running workouts.

Aerobic Zone

First, let’s talk about the aerobic zone. This is the heart rate range that is typically recommended for most runners. When you are in the aerobic zone, your heart rate is at a moderate level, and you are able to sustain your running pace for a longer period of time. This is the zone where you are burning fat efficiently and building your aerobic endurance.

To calculate your target heart rate for the aerobic zone, you can use the formula: 220 – your age x 0.6 to 0.7. For example, if you are 30 years old, your target heart rate range would be between 126 and 147 beats per minute (bpm).

Anaerobic Zone

Next, let’s discuss the anaerobic zone. This is the heart rate range that is higher in intensity and typically associated with faster running speeds. When you are in the anaerobic zone, your body relies more on stored carbohydrates for energy, and you may start to feel fatigue more quickly.

The target heart rate for the anaerobic zone can be calculated using the formula: 220 – your age x 0.8 to 0.9. For instance, if you are 30 years old, your target heart rate range for the anaerobic zone would be between 156 and 171 bpm.

Individual Variations

It’s important to note that these target heart rate ranges are just guidelines, and there can be individual variations. Some runners may find that their ideal heart rate for a steady run falls slightly above or below these ranges. Additionally, factors such as altitude, weather conditions, and hydration levels can also affect your heart rate during running.

It’s a good idea to listen to your body and make adjustments accordingly. If you feel like you are working too hard or not pushing yourself enough, you can adjust your pace to bring your heart rate within the desired range.

Monitoring Your Heart Rate

To monitor your heart rate while running, you can use a heart rate monitor watch or a fitness tracker that has a built-in heart rate sensor. These devices can provide real-time heart rate data and help you stay within your target heart rate zones. Alternatively, you can also manually monitor your heart rate by checking your pulse at certain intervals during your run.


Your heart rate during running is an important factor to consider in order to optimize your workouts and improve your overall fitness level. The target heart rate ranges mentioned above can serve as a guideline, but it’s essential to listen to your body and make adjustments based on your individual needs and preferences.

Remember, running should be enjoyable and not overly stressful. So, find a heart rate range that allows you to challenge yourself while still feeling comfortable. Happy running!