What’s A Good Running Heart Rate

When it comes to running, one of the most important things to consider is your heart rate. Monitoring your heart rate during a run can provide valuable insights into your cardiovascular fitness and help you optimize your training. But what exactly is a good running heart rate? Well, let’s delve into the topic and explore the factors that influence it.

Understanding Heart Rate Zones

Before we can determine what constitutes a good running heart rate, it’s crucial to familiarize ourselves with the concept of heart rate zones. These zones are determined by the percentage of your maximum heart rate (MHR) that you are working at. The American Heart Association recommends aiming for different heart rate zones depending on your fitness goals:

  1. Zone 1: This is the easiest zone, where your heart rate is 50-60% of your MHR. It’s ideal for warm-ups and recovery runs.
  2. Zone 2: In this zone, your heart rate is 60-70% of your MHR. It’s a comfortable pace for long runs and endurance training.
  3. Zone 3: This zone pushes your heart rate to 70-80% of your MHR. It’s considered a moderate-intensity zone, suitable for tempo runs.
  4. Zone 4: At 80-90% of your MHR, this is a high-intensity zone used for interval training.
  5. Zone 5: The maximum effort zone, where your heart rate is above 90% of your MHR. It’s reserved for short bursts of maximum intensity.

Calculating Maximum Heart Rate

Now that we understand heart rate zones, let’s talk about how to determine your maximum heart rate. There are various methods available, but one of the most commonly used formulas is the age-predicted method: MHR = 220 – age. However, it’s important to note that this formula is just an estimation and may not be precise for everyone. Factors such as fitness level, genetics, and overall health can influence your actual MHR.

What’s Considered a “Good” Running Heart Rate?

Now, back to the main question: what’s a good running heart rate? Well, there is no one-size-fits-all answer. It depends on factors such as your training goals, fitness level, and age. Generally, a good running heart rate is one that falls within your target heart rate zone for your specific workout.

For example, during a long endurance run, it’s recommended to aim for a heart rate in Zone 2 or Zone 3, where you can sustain the effort for an extended period without feeling overly strained. On the other hand, high-intensity interval training (HIIT) sessions may push you into Zone 4 or Zone 5, where your heart rate spikes for short bursts of maximum effort.

Monitoring Your Heart Rate

In order to monitor your heart rate during a run, you have several options. The most common method is to use a heart rate monitor, which can be worn as a chest strap or as a wristwatch. These devices use sensors to detect your heart rate and display it in real-time. Some running watches even offer additional features like GPS tracking and training plans.

Alternatively, you can manually measure your heart rate by taking your pulse at your wrist or neck and counting the beats per minute. While this method is not as convenient as using a heart rate monitor, it can still provide a rough estimate of your heart rate.


Understanding your heart rate and how it relates to your running performance is essential for optimizing your training. By monitoring your heart rate and staying within the appropriate heart rate zones for each workout, you can ensure that you are training effectively and efficiently. Remember, what constitutes a “good” running heart rate will vary depending on your individual circumstances, so it’s important to listen to your body and adjust accordingly.