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Let’s start with the basics: resting heart rate is how many times your heart beats per minute when you’re completely at rest, ideally, first thing in the morning before you even get out of bed.
For most adults, RHR ranges from 60 to 100 bpm.
For runners and endurance athletes, it's often in the 50s or 40s; for elite athletes, it's even lower. Sometimes as low as the 30s.
So what does a lower resting heart rate mean?
It means your heart is strong. It can pump more blood with each beat, so it doesn’t have to work as hard when you're resting.
It’s linked to:
- Better cardiovascular efficiency
- Improved recovery
- Lower stress levels
- And even reduced risk of heart disease and early death
In short, the lower your resting heart rate (to a healthy point), the more aerobically fit you are.
Now, before we dive into how to lower it, let’s clear something up:
Lower isn’t always better if it’s forced.
Your resting heart rate can fluctuate from:
- Stress
- Poor sleep
- Dehydration
- Overtraining
- Or even just caffeine
Instead of chasing a specific number, look for trends. Is your RHR generally lowering over time? Or is it spiking?
How do you lower your resting heart rate in a healthy, sustainable way as a runner?
Here are the big ones:
1. Build a Strong Aerobic Base
This is the foundation. Easy, conversational-pace runs done consistently are your secret weapon. Think 60–90 seconds per mile slower than race pace. This strengthens your heart and teaches your body to use oxygen efficiently.
2. Avoid Overtraining
Counterintuitive, I know. But constantly smashing yourself with HIIT and tempo runs without recovery can spike your RHR. Balance hard sessions with easy ones. Rest days matter.
3. Improve Sleep Quality
Poor sleep = elevated stress hormones = higher heart rate. Aim for 7–9 hours. Consistent bedtime. Wind-down routine. The usual suspects—but they work.
4. Manage Stress
Easier said than done, but meditation, breathwork, even walks in nature—all help reduce cortisol, which brings your heart rate down. Chronic life stress raises your baseline.
5. Hydration & Nutrition
Dehydration makes your heart work harder to pump blood. Eat whole foods, stay hydrated, especially after long runs or in the heat.
6. Cross-Training & Strength Work
Non-impact activities like cycling, swimming, or even yoga can improve heart health without overloading your running muscles.
And one more bonus one…
7. Breathing Work
Slow nasal breathing, especially at rest or during recovery runs, can activate your parasympathetic nervous system and lower your RHR over time."
You don’t need a lab to measure your resting heart rate.
You can use:
- Your watch or fitness tracker (first thing in the morning)
- A chest strap with a sleep mode
- Or go old school—finger on the wrist, count for 60 seconds when you wake up
What’s more important than the number is the trend.
Is it gradually coming down over weeks or months as you build fitness?
Or is it climbing, which could be a sign you’re under-recovered or overreaching?
Use it as one data point—not the full story.
Lowering your resting heart rate isn’t about bragging rights—it’s about building a stronger, more efficient engine that helps you run longer, recover faster, and stay healthier for life.
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