Is a heart rate of 170 bad while running?

Is a Heart Rate of 170 Bad While Running?

During a run, a heart rate of 170 beats per minute (bpm) can raise concerns. However, determining whether it’s excessively high or within a safe range requires considering several factors, primarily the runner’s age.

Age-Based Maximum Heart Rate Estimates

A commonly used formula to estimate a runner’s maximum heart rate is to subtract their age from 220. For example, a 30-year-old runner would have an estimated maximum heart rate of 190 bpm (220 – 30 = 190).

Based on this formula, a heart rate of 170 bpm during a run represents approximately 89% of the runner’s estimated maximum heart rate (170/190 = 0.89).

Individual Fitness Level and Exertion Intensity

However, it’s crucial to note that the maximum heart rate estimate is just a starting point. Individual fitness levels and exertion intensity significantly influence the safe and effective heart rate range for running.

Runners who are well-conditioned with high levels of cardiovascular endurance can maintain higher heart rates for extended periods without negative consequences. Conversely, untrained runners may experience excessive strain and potential risks when reaching similar heart rates.

Assessing Exertion Intensity

To gauge exertion intensity, runners can use the Borg Scale of Perceived Exertion (RPE). This scale ranges from 0 to 10, where 0 represents no exertion and 10 represents maximal exertion.

• Light to moderate exertion: Heart rate ranges between 60-70% of maximum heart rate (RPE of 3-6)
• Hard exertion: Heart rate ranges between 70-85% of maximum heart rate (RPE of 7-9)
• Maximal exertion: Heart rate reaches or exceeds 85% of maximum heart rate (RPE of 10)

When to Be Concerned

Generally, a heart rate of 170 bpm during a run is not concerning for well-conditioned runners who are maintaining a hard exertion intensity. However, it’s important to consider the following factors:

• Age: For younger runners, a heart rate of 170 bpm may be more likely to indicate excessive exertion.
• Fitness level: Runners who are new to running or have low fitness levels should approach higher heart rates with caution.
• Symptoms: If runners experience chest pain, excessive shortness of breath, dizziness, or other unusual symptoms, they should stop running and seek medical attention.

Conclusion

While a heart rate of 170 bpm might be normal for some runners, it’s critical to consider individual factors such as age, fitness level, and exertion intensity. Runners should be aware of their own responses to their running effort and avoid pushing too hard too soon. If any concerns arise, it’s always advisable to consult with a physician or certified running coach for personalized guidance.