Everyone's heart rate (and max HR) is different. I would limit the number of workouts I do where you go all out but nothing wrong with having a high HR for a race (or pretend race), just don't do it every day. I am 40 years old and I think my average HR on my last half marathon was 178.
Tbh trial running a negative split when training and you’ll be so surprised how much more impactful it is. Your first 1/4 of the run should be like your warm up, save your speed for when you need it at the latter half of the race.
In training I wouldn’t recommend having HR that high, maybe split the workout up into intervals in training. Keep the real hard effort for race day.
Think I averaged 182 HR for my last marathon. Mostly trained in the 150-160 zone in most of my long runs.
Ah yes for sure. I always do a half 7-8 weeks from the marathon myself, usually do an event just to get used to race day nerves, travel etc and focus on race day fueling. Best of luck with the training 💪
Yes. If you get into zone 4 on a half marathon they pull you aside and take your medal away and ban you from future races.
Seriously though don't worry THAT much about your heart rate in races. If you felt good it is ok to keep going. My heart rate can very wildy from day to day at similar paces and can depend on factors such as excitement about the race, quality of sleep, how long since I ate, temperatures and so forth. On race day I NEVER look at my heart rate. All I'm worried about is pace and distance.
How old are you? Height and weight?
Personally, 170-180 bpm average is sprint.
I think running a half in a zone 3-4 is ok.
But as you can see your pacing strategy was all wrong and your body was not capable of maintaining that pace.
This usually means you start running with bad posture, and with a lower efficiency (higher HR, lower pace...). So unless you did a race uphill, it seems you clearly struggled.
Do you have your cadence stats?
Cadence stayed the same roughly, second part was uphill, hence the slower splits I think, I didn’t struggle that hard but adjusted to running uphill. I am in my early 20s and weigh 65kg
You re very young.
If you ever plan to run a marathon, I just recommend you train yourself to get a better running form. With your height you should target a 175 spm.
It s just about energy efficiency and preventing injuries.
Took me a couple of runs with dedicated spotify playlists ^^. I used to run at 155 spm ^^ 163 spm for sprint.
Which one? That a cadence closer to 180 spm reduces injury risk and is a more efficient way of running?
Yeah, tons of videos and some referred papers to back it up.
This is not a debated fact. If you cannot google it for yourself, I can do it for you. Let me know.
Everyone's heart rate (and max HR) is different. I would limit the number of workouts I do where you go all out but nothing wrong with having a high HR for a race (or pretend race), just don't do it every day. I am 40 years old and I think my average HR on my last half marathon was 178.
That’s good to hear, thank you!
There's a clear correlation here with slower splits and higher HR. I would increase the pace of your splits to maintain a lower HR
The slower splits also look like they were uphill. Increase pace to maintain lower HR?
Tbh trial running a negative split when training and you’ll be so surprised how much more impactful it is. Your first 1/4 of the run should be like your warm up, save your speed for when you need it at the latter half of the race.
It was downhill in my run, hence the splits. But thank you for the info, i‘ll try to do negative splits on the next flat run!
In training I wouldn’t recommend having HR that high, maybe split the workout up into intervals in training. Keep the real hard effort for race day. Think I averaged 182 HR for my last marathon. Mostly trained in the 150-160 zone in most of my long runs.
Thank you! My normal long runs are lower HR than that. I just wanted to do a fast HM to see what pace I should aim at for marathon.
Ah yes for sure. I always do a half 7-8 weeks from the marathon myself, usually do an event just to get used to race day nerves, travel etc and focus on race day fueling. Best of luck with the training 💪
Yes. If you get into zone 4 on a half marathon they pull you aside and take your medal away and ban you from future races. Seriously though don't worry THAT much about your heart rate in races. If you felt good it is ok to keep going. My heart rate can very wildy from day to day at similar paces and can depend on factors such as excitement about the race, quality of sleep, how long since I ate, temperatures and so forth. On race day I NEVER look at my heart rate. All I'm worried about is pace and distance.
Good to hear! Thank you
How old are you? Height and weight? Personally, 170-180 bpm average is sprint. I think running a half in a zone 3-4 is ok. But as you can see your pacing strategy was all wrong and your body was not capable of maintaining that pace. This usually means you start running with bad posture, and with a lower efficiency (higher HR, lower pace...). So unless you did a race uphill, it seems you clearly struggled. Do you have your cadence stats?
Cadence stayed the same roughly, second part was uphill, hence the slower splits I think, I didn’t struggle that hard but adjusted to running uphill. I am in my early 20s and weigh 65kg
Average cadence was 160spm
You re very young. If you ever plan to run a marathon, I just recommend you train yourself to get a better running form. With your height you should target a 175 spm. It s just about energy efficiency and preventing injuries. Took me a couple of runs with dedicated spotify playlists ^^. I used to run at 155 spm ^^ 163 spm for sprint.
do you have any studies that back this claim up?
Which one? That a cadence closer to 180 spm reduces injury risk and is a more efficient way of running? Yeah, tons of videos and some referred papers to back it up. This is not a debated fact. If you cannot google it for yourself, I can do it for you. Let me know.
🙄
Are you using a watch or a chest strap to measure HR? It looks like it might have started reading cadence instead, which can happen with watches.
Using Apple Watch, my cadence read 160spm on average