How To Get My Heart Rate Down While Running

Running is a fantastic form of exercise that offers numerous health benefits. However, one challenge many runners face is maintaining an optimal heart rate during their runs. I can relate to this struggle on a personal level, as I have experienced my heart rate skyrocketing during intense runs. In this article, I will share some effective strategies that have helped me get my heart rate down while running.

1. Warm Up Properly

Before diving into your run, it is essential to warm up properly. Start with some light cardio exercises like jumping jacks or running in place to gradually elevate your heart rate. This prepares your body for the upcoming run and allows your heart rate to gradually increase, rather than suddenly shooting up.

2. Focus on Your Breathing

Breathing plays a crucial role in controlling your heart rate while running. When you feel your heart rate rising, take deep breaths in through your nose and exhale slowly through your mouth. This technique helps bring in more oxygen and relaxes your body, ultimately lowering your heart rate.

3. Listen to Your Body

Pay attention to how your body feels during your run. If you notice your heart rate increasing rapidly, it may be a sign that you need to slow down or take a short walking break. Pushing through fatigue or excessive exertion can lead to a spike in heart rate, so it’s important to listen to your body’s signals and make adjustments accordingly.

4. Incorporate Interval Training

Interval training involves alternating between periods of high-intensity running and recovery. This type of training can help improve your cardiovascular fitness and teach your body to recover faster. By incorporating interval training into your running routine, you can gradually lower your heart rate during the recovery periods and improve your overall stamina.

5. Stay Hydrated

Proper hydration is essential for maintaining a healthy heart rate during running. When you are dehydrated, your heart has to work harder to pump blood to the muscles, leading to an elevated heart rate. Be sure to drink plenty of water before, during, and after your run to stay properly hydrated and help regulate your heart rate.

6. Gradually Increase Your Endurance

If you’re consistently struggling to control your heart rate while running, it may indicate that your endurance needs improvement. Gradually increase the duration and intensity of your runs over time to build up your cardiovascular fitness. As your endurance improves, you will find it easier to maintain a lower heart rate during your runs.


Getting your heart rate down while running is a common challenge, but it is not insurmountable. By implementing these strategies and paying attention to your body’s cues, you can gradually learn to control your heart rate and enjoy a more comfortable and efficient running experience. Remember, running should be enjoyable and beneficial to your overall health, so don’t be discouraged if it takes time to find the right balance for your body. Happy running!