How To Get Lower Heart Rate Running

When it comes to running, one of the key indicators of fitness and cardiovascular health is our heart rate. Having a lower heart rate not only makes running more enjoyable, but it also signifies that our body is working efficiently to deliver oxygen to our muscles. As a passionate runner myself, I have explored various techniques and strategies to help lower my heart rate while running. In this article, I will share my personal insights and delve into the details of how you too can achieve a lower heart rate while running.

1. Focus on Building Aerobic Base

Building a strong aerobic base is crucial for improving cardiovascular endurance and lowering heart rate during exercise. To do this, incorporate low-intensity, long-duration runs into your training routine. These runs should be at a comfortable pace where you can maintain a conversation without gasping for breath. Gradually increase the duration and frequency of these runs to strengthen your cardiovascular system and improve its efficiency.

2. Incorporate Interval Training

Interval training is an effective way to improve heart rate recovery and increase your overall cardiovascular fitness. By alternating between periods of high-intensity running and active recovery, you can challenge your heart and train it to work more efficiently. For example, try sprinting for 30 seconds and then jogging or walking for one minute. Repeat this cycle for several intervals during your run.

3. Pay Attention to Your Breathing

Proper breathing technique plays a significant role in controlling your heart rate while running. Focus on taking deep breaths in through your nose and exhaling through your mouth. This helps maximize oxygen intake and promotes relaxation. Additionally, syncing your breathing with your running cadence can help establish a rhythm and enhance your overall running efficiency.

4. Maintain Good Posture

Running with proper posture can help optimize your breathing and reduce unnecessary strain on your body. Keep your head up, shoulders relaxed, and maintain a slight lean forward from your ankles. This alignment allows for better lung capacity and efficient oxygen flow, which in turn can lower your heart rate.

5. Stay Hydrated and Fuel Properly

Dehydration and inadequate fueling can negatively impact your heart rate while running. Make sure to drink enough water before, during, and after your runs to maintain proper hydration levels. Additionally, fuel your body with a balanced diet that includes carbohydrates, proteins, and healthy fats to provide the necessary energy for your runs. Proper nutrition and hydration contribute to better overall performance and a lower heart rate.

6. Monitor and Track Your Heart Rate

Utilize a heart rate monitor or smartwatch to keep track of your heart rate during runs. Monitoring your heart rate allows you to stay within the desired intensity zone and make necessary adjustments to your pace. Over time, you will notice improvements in your heart rate as your cardiovascular fitness improves.


Lowering your heart rate while running requires a combination of building aerobic base, incorporating interval training, focusing on your breathing, maintaining good posture, staying hydrated, and fueling properly. By implementing these strategies and staying consistent with your training, you can gradually improve your cardiovascular fitness, enhance your running performance, and enjoy the many benefits of having a lower heart rate.