Beginner Runner's Stride and Heart Rate

I'm a beginning runner, two weeks now. Over the hill(50+) about 20 to 25 lbs overweight.

Never ran before, but in recent years gone for long walks, 2 to 3 hours, at a good rate. I believe my resting heart rate is between 57 and 63bpm.

Two questions: my heart rate easily ramps up when I exercise. I am following a run/walk program. When I run level for about a minute my beats per minute (bpm) is about 170 and at walk it is about 140. Repeat 12 times. After a half hour cool down my bpm is 120. Is this heart rate just from being a slug for the last 6 years?

Combined with that question is stride. I have been told that my stride is too long. that I should focus on foot strikes per minute instead. However I feel my stride is easier long instead of shortening it.

So your thoughts on those numbers ...... I'm just out of shape, I'm way over doing it, what?

I'm thinking of modifying the run/walk so that ever other run is my comfortable pace and the rest are the targeted heart rate and steps per minute.

– Mike McC, Seattle, WA, USA

Answer by Dom: Mike, you're not a slug and you're not broken — you're two weeks in, and your heart rate is simply telling you the run minutes are too hard. Slow them down, keep the stride that feels easy, and judge effort by your breathing rather than by a number.

1. Your 170 bpm is near your maximum, not a verdict on your fitness
2. Run by effort, with the talk test as your guide
3. Stride length versus steps per minute: leave your stride alone for now
4. Your plan to alternate comfortable and "targeted" runs

Your 170 bpm is near your maximum, not a verdict on your fitness

Good on you for picking up running after "being a slug for the past six years"... :) By the way, it is generally recommended that people over 40 who pick up running consult their physician regarding their abilities to do an exercise program.

Now the numbers. Your maximum heart rate (the highest beats per minute (bpm) your heart can reach) is often estimated as 220 minus your age. At 50-plus that's roughly 165–170. Treat that as a rough guide only — it can be off by 10 bpm or more either way. Even so, 170 bpm on your run minutes tells me you're working close to flat out.

Your rest heart rate of 57–63 bpm is perfectly healthy. Your 2–3 hour walks have given you a decent base too. The trouble is that running asks far more of an untrained heart than walking does. With each beat it pushes out less blood, so it beats faster to make up the difference — that's why your walk breaks sit at 140 and your cool-down still reads 120.

This is normal for week two. It is not a sign you're doing something wrong, and it improves with consistent training.

Run by effort, with the talk test as your guide

I am a big fan of run/walks for beginning runners. They're a great way to get used to running. But the run minutes need to be easy. The talk test is the simplest check: you should be able to speak in full sentences to an imaginary running partner. At 170 bpm I doubt you can, so slow down.

On the rate of perceived exertion (RPE) scale, where 1 is very easy and 10 is all-out, aim for a 4 or 5 on the runs. The trick is to run so slowly it feels almost silly — a gentle jog at walking-plus effort is fine. Slow is still running.

If slowing down isn't enough, shorten the run intervals. Try 30 seconds of running and 90 seconds of walking, repeated 10–12 times, three days a week with a rest day between. Once those feel comfortable for a week or two, stretch to 45 seconds, then 60. Treat every fourth week as a consolidation week and repeat the previous level. Over a month or two your heart rate at the same pace will drop. That's your proof it's working.

Stride length versus steps per minute: leave your stride alone for now

Cadence is just the number of steps you take per minute. Stride length is how far each step carries you. When people say a stride is "too long", they usually mean over-striding — your foot landing well ahead of your body, which acts like a brake and pounds the legs.

Unless your stride rate is truly very low, I don't think you have much to worry about. A slow, easy jogger typically sits somewhere around 150–165 steps a minute, and that's fine. Count your steps for 30 seconds on an easy run and double it, just to see where you are. If your foot lands roughly under your hips and the run feels smooth, you're in good shape.

One of the things that improves your stride rate and technique is running more. As you are starting off, give it some time. The body is an amazing machine that will find the most efficient way to move you forward. Also see the page about running cadence for more info.

Your plan to alternate comfortable and "targeted" runs

I like that you're listening to what feels easy — that's good instinct. But I'd change the plan. Make every run interval comfortable, not every other one, because your "targeted" heart rate is likely too high for a beginner anyway.

Drop the heart rate target altogether for now. Use your watch as information afterwards, not as a rule while you run. If a run minute pushes you into a hard breathing zone, you went too fast.

For cadence, there's no need to chase a number. If you ever want to experiment, take slightly quicker, lighter steps for a few minutes once a week — about 5% more steps a minute, no more — and see whether it feels smoother. If it doesn't, go back to your comfortable stride.

You've made fantastic progress getting out there in the first place, Mike, and walking for hours gave you a solid starting point. Be patient, keep the effort easy, and listen to your body. Come back and tell me how your heart rate looks in six weeks. Hope this helps and provides some food for thought.

Kind regards,
Dom

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