When you go for an intense run, it’s perfectly normal for your heart to start beating quickly. However, it can be a little concerning when your heart rate gets quite high during an easy run.
The good news is that a high heart rate during an easy run is not always a cause for concern. This is because many different factors will affect your heart rate.
So if you’ve been wondering why you have an unexpectedly high heart rate during an easy run, here are some of the main explanations!
Why Is My Heart Rate High On Easy Runs?
1. Dehydration
It’s important to stay hydrated when exercising. This is because moisture is used to create sweat, which is a natural method of keeping your body cool.
During a run, dehydration may cause your heart rate to increase. Not to mention, a lack of water will negatively impact your running performance.
Luckily, this problem is super simple to fix. Simply ensure that you get enough water before, during, and after a run, even if it’s just a quick one.
2. Heat
Running in hot weather is often more challenging for your body than running on a mild day. This is because your body will need to work harder to ensure that it remains cool.
To cool yourself down, you should drink plenty of fluids. Moreover, you can apply a cold compress during or after your run.
On hot and humid days, it is best to avoid intense runs.
3. Fatigue
Overtraining can be a serious problem for athletes. This is because it can make you experience a range of unpleasant symptoms, including soreness and fatigue. You may even notice that your heart rate is increasing.
Fatigue can be quite simple to solve. All you have to do is take an extended break from running. This doesn’t have to be an especially long time.
You may just take a few days off so that your body has sufficient time to recover. This should include giving up easy runs.
4. Sleep Deprivation
Getting enough sleep is important for humans. The body is given time to recover and perform its essential functions. Generally, adults need between 7 and 9 hours of sleep every night.
If you are sleep deprived, this will affect your circadian rhythms. As a result, the number of hormones in your veins may be altered. This can affect your heart rate.
So if your body is telling you that you are sleep deprived, you should ensure that you get a sufficient amount of sleep before going for a jog.
5. Terrain
Even if you are doing a quick and easy run, tough terrain can cause your heart rate to increase. So if you have gone for a run through a hilly area with sharp inclines, this could explain your heart rate.
This is because your muscles will have to work harder to compensate. Therefore, it will be harder for your heart to ensure that your body gets enough oxygen.
When you run on steep and difficult terrain, it is recommended that you slow down. This will cause your heart rate to remain at a more standard level. Plus, this will reduce your risk of injury.
6. Altitude
High altitudes can make your runs more intense. This is because less oxygen is present, thus creating a challenge for your heart to pump blood. This will cause the heart rate to rise.
Acclimatising to this higher attitude can take a long time. Therefore, if you go for a run at a high altitude, it is normal for your heart rate to be higher than it usually would be.
7. Cardiac Drift
Cardiac drift is a natural phenomenon whereby a person’s heart rate will gradually increase when running at a consistent pace. Therefore, it can occur even during easy runs.
You might assume that your heart rate will be consistent when running at the same pace, but in reality, it can increase over time.
The main cause of cardiac drift is increased body temperature. To prevent it from happening, you should try to cool yourself down.
This can be done by drinking water, running in the shade, and taking a quick break.
8. Stress
Stress can not only impact your mental health but also your bodily health. It can contribute to health problems such as heart disease.
One of the effects that stress has on the body is to increase your heart rate.
Many people find exercise, such as running, to be a great way of reducing stress. But the truth is that you can still experience stress during a relaxing run.
This is because stress tends to creep up on people.
If you begin to feel stressed during a jog, simply do something calming, such as listening to music as you run.
9. Medical Issues
Lastly, your increased heart rate could be caused by a medical problem. This includes high blood pressure, Covid-19, or anaemia.
If you believe that a medical issue is responsible for your high heart rate, you might want to take a break from running. Instead, you should contact your doctor.
Thing To Look Out For
Though there are lots of reasons for your heart rate to increase during an easy run, an exceedingly high heart rate can be worrying. Here are some of the signs that your heart rate might be too high:
- Chest pain
- Feeling nauseated
- Lightheadedness
- Breathing difficulties
- Fainting
If you experience these symptoms, it is best to take a break from running immediately. Use a cold compress or take a sip of water to cool yourself down. If these symptoms continue, you may need medical help.
Final Thoughts
When you notice that your heart rate has increased dramatically during an easy run, your first instinct might be to panic. It’s best to refrain from doing this, as there are numerous logical explanations.
Yet, if you are still concerned that your heart rate is too high, it is recommended that you contact your doctor to get this checked out. In the majority of cases, a high heart rate during an easy run is nothing to worry about!
