Your Guide to Average Running Heart Rate—and Why It Matters
Published on April 14 by Matt
Heart rate is one of the most useful tools for understanding your running effort and improving your training. But what’s considered an “average” running heart rate—and what does it tell you?
Typical Ranges
On average, a runner’s heart rate during moderate-intensity running falls between 120–150 beats per minute (bpm). For more intense efforts—like intervals or tempo runs—it may rise to 160–180 bpm, especially in younger or highly fit individuals.
However, “average” is relative. Factors like age, fitness level, genetics, and heat all affect your heart rate.
How to Estimate Your Max Heart Rate
A common formula to estimate your maximum heart rate is:
220 – your age = estimated max HR
So, for a 30-year-old:
220 – 30 = 190 bpm max HR
From here, training zones are often broken down as follows:
- Zone 2 (easy running): 60–70% of max HR
- Zone 3 (moderate pace): 70–80%
- Zone 4 (hard effort): 80–90%
- Zone 5 (sprints/VO2 max): 90–100%
Why It Matters
Monitoring your heart rate while running helps:
- Prevent overtraining
- Optimize recovery
- Gauge effort more accurately than pace alone
- Track improvements in aerobic fitness
For example, if your heart rate drops for the same pace over time, that’s a sign your fitness is improving.
There’s no one-size-fits-all heart rate—but understanding your personal averages and zones can lead to smarter, more effective training. Use heart rate as a guide—not a rule—and always listen to how your body feels on the run.