Running Heart Rate: 8 ways to help keep your heart rate normal while running

News Topical, Digital Desk : Running Heart Rate: Running is a great exercise that not only increases fitness but also improves heart health, but many times people get nervous due to sudden or excessive increase in heart rate while running. In such a situation, the question arises whether it is common for heart rate to increase while running?

The answer is yes, but up to a limit. If the heart rate increases more than necessary, the body starts getting tired and health risks can also increase. That is why today we are telling you 8 easy and effective ways (Controlling Heart Rate While Running), through which you can keep your heart rate under control while running.

Start with the right warm-up

A light warm-up of 5–10 minutes before running, such as brisk walking, jumping jacks or stretching, gradually increases the heart rate. Running straight can put sudden pressure on the heart, which causes the heart rate to increase quickly.

increase the speed gradually

Running fast in one go can cause the heart rate to become uncontrolled. In such a situation, start at a slow speed and gradually increase the speed according to the body. This gives the heart time to adjust and the rate remains normal.

Breathing technique is also important

Correct breathing technique is very important. While running, one should breathe deeply and in a controlled manner - like inhaling in 3 steps and exhaling in 2 steps. This ensures that the body gets the right amount of oxygen and the heart rate remains under control.

Use of heart rate monitor or fitness band

Nowadays, there are many smart watches and fitness bands available in the market that show the heart rate in real time. By wearing them, you can see when to reduce the speed and when the body is getting overexerted.

Stay hydrated

Sweating removes water and minerals from the body, which can cause abnormal heartbeat. Therefore, it is very important to keep drinking small amounts of water before and during running.

Eat the right foods before running

Running on an empty stomach increases the heart rate quickly. It is beneficial to eat a light and energy-giving snack like banana, oats or nuts 30–45 minutes before running. This keeps the energy in the body and does not put pressure on the heart.

Mental focus and relaxation

If you are stressed or unable to concentrate, your heart rate can automatically increase. Think positive while running, listen to music or adopt habits like meditation so that your mind remains calm and your heart rate remains stable.

Avoid overtraining

Running too much every day or training continuously without taking rest can overload the heart. Take at least 1-2 rest days in a week and listen to your body. Running forcefully despite being tired can be harmful.

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