If you run with a watch or fitness tracker, all the heart rate numbers and zones can feel confusing at first. You’re not alone – most beginners question whether their readings are “normal.” Here’s what you need to know as you get started.
What to Focus On
Early on in your running journey, your cardiovascular system and fitness levels are adapting to completely new stresses. This means your heart rate will naturally be higher and more variable. If you've heard talk about heart rate zones, it's important not to worry about this too much just yet.
The most important thing to remember is that a wrist based HR monitor on a watch is not fully accurate, so whilst it can be used to estimate your heart rate, you shouldn't read into the numbers too much. If you want to accurately track your HR, then you should invest in a HR chest strap or arm band which will give you accurate data.
At first, use effort, not numbers, as your guide. The talk test works best:
Easy walk-runs → Should allow light conversation
If you’re breathless → Slow down or add a longer walking break
Expect high heart rate at first, this is normal.
Almost all beginners see elevated HR for several weeks or months. It settles with consistency.Your goal: complete your runs comfortably and build a routine. Your HR will make more sense later once you have got used to completing regular walk-runs or easy continuous runs.
Should I Worry About My Heart Rate?
Many new runners ask the same question: “Should I be worried about my heart rate?” The short answer is usually no, especially if you feel okay.
When NOT to Worry
You can relax in these situations, they’re completely normal for lots of runners, not just beginners!
Your HR is higher than someone else’s at the same pace (genetic variation is huge)
Your HR is gradually lowering over time (sign of fitness)
Your run feels comfortable, even if the number looks high
Your HR matches your usual patterns
When to Pay Attention
These are signs your body might need rest or medical attention:
Resting HR suddenly 5-10+ bpm higher than normal
(May indicate illness, fatigue, dehydration, stress)HR doesn’t drop during rest periods
Racing heart or dizziness
Stop exercising and seek medical support.
What To Do If Your Heart Rate Is High On Easy Runs
A very common concern: “My HR shoots up, even on easy runs where I feel like I'm taking it steady. What do I do?”
Here’s what to do in the moment and how to fix it longer term.
During Easy Runs (Usually Zone 1-2)
Your easy runs should be truly easy. This means your heart rate should stay between 65.1 - 81% of it's maximum (Zone 2).
HR drifts into Zone 4 (89.1% - 97% of max):
Slow down, monitor to see if it settles.HR stays high:
Don't be afraid to add short walk breaks to bring it down properly. It still counts!HR still doesn’t drop:
Stop, rest briefly, and only continue if it settles.
If this happens often, it’s usually due to heat, hills, lack of recovery, dehydration, or running your easy days too fast! Over time, as your fitness improves, your heart rate will be lower at the same paces. Try not to panic and keep your training consistent to build your fitness.
It is more beneficial to keep your easy runs truly easy, even if it means taking a longer walking break than you usually would.
During Tempos or Intervals (Zones 3 & 4 Expected)
Maxing out too early:
You’re starting too fast → pull back the pace.Hitting max HR for the whole interval:
Slow down by 10–15 seconds/mile (or equivalent effort).
Long-Term Fixes for High HR
If your heart rate remains high frequently, over a long period of time, these strategies help most:
Slow down your easy runs!
Most runners train their easy days too fast – this is the #1 cause of elevated HR and of slower recovery times between sessions and general fatigue. Keep it truly chilled.
Allow 8-12 weeks for cardiovascular adaptation.
Be patient, especially as a new runner, HR improvements take time.
Check lifestyle factors:
Sleep, hydration, stress, caffeine, heat, and hills all influence HR.
Takeaways
The key takeaway: heart rate is personal, you don't need to compare it to others! Lots of things influence it, especially when you’re new to running and it's very important to remember that wrist-based HR data is never fully accurate, so don't overanalyse it. Focus on enjoying your runs and building a routine – that’s what really drives progress.
Running feels tough at first, but it gets easier, and your fitness will naturally improve. Be patient with yourself and don’t worry too much about the numbers.
For more top tips for beginner runners, check out this episode of Runna TV and learn how to nail the basics!