Heart rate during easy runs

I disagree, I've had many runs that 'feel easy' but HR is high and if it's a long, easy run it's almost always near redline (despite still feeling easy) near the end and I'm almost always tired the next day... A higher than desired heart rate on an easy day is a strong indicator you should be running easier than you think

You would need to know your maximum HR to make sense of any data.

Warm up, run an 800 full out, take 45 seconds rest, do a full out 400 and your HR at the end will be very close to your max hr. Once you know his, following the Hadd thread on this forum you will find easy runs at 80% max hr will be extremely easy and beneficial to building mitochondria during base work.

How can you make this assertion with no other data??

DON'T FREAK OUT

I'm not as fast but still a pretty good runner (4:49 1600 10:33 3200) and my heart rate often hits 185 during easy runs at 7:30 pace. It even hits 200 during hot days in the summer.

Everyones heart rate is different

It's always the case. Let op post the data, wanna take a $10k bet?

Your max heart rate must be around 240

lot of variables but you're very likely running too fast. I don't believe you can nose breathe without difficulty at 180 HR. It's either bad data or you're running too fast

You need to know your maximum heart rate and resting heart rate to make any use of heart rate for training.

Maximum heart rate - resting = heart rate reserve. Apply percentages to your heart rate reserve and add to resting heart rate to get heart rate zones.

E.g. 220 max heart rate - 40 resting heart rate = 180 heart rate reserve. 60% of 180 is 108. 108 plus 40 is 148. 70 percent of 180 is 126 plus 40 is 166. If you want to run between 60 and 70 percent heart rate you should keep heart rate between 148 and 166 in this example.

No human being will hit 185 during easy runs. No matter your max HR. Your data is wrong.

It sounds like whatever you're using to monitor HR is cadence locked. Either get a strap or just run on feel. With those times, 7:30 is probably about right. Sometimes highschoolers need to go a bit slower due to being aerobically underdeveloped.

Cardiac Drift from heat. And your Max HR may be higher than most (max HR is not trained, you may just have a naturally high HR).

Still, 180 is high. When you do your solo runs make sure you feel easy. Go on perceived effort. If tempos are coming easy and easy runs are not wearing you out than you are fine.

Runners are the endurance athletes that tend to distrust heart rate the most. Runners will typically say "Heart rate is too variable to use for training". Which is total BS IMO.

Heart rate is exquisitely sensitive to total body stress. Basically, raising your hear rate costs energy and your body will not pump more blood unless necessary. So if your HR is high, it's because you are experiencing stress. Heart rate never lies, sometimes you just don't know exactly what it is telling you!

That HR stress while running is typically related to pace but can vary based on heat, fatigue, surface you are running, etc...

I'm a big believer in keeping HR low on easy runs. My metric of hear is <75% of max heart rate as a never to be exceeded value. That means in the first 50% of the run HR should be <70% of max heart rate. To find max heart rate I do one hard 800M, wait 3 mins and then do an all out 800m.

There is no upside to grinding your easy miles into a high heart rate. Most runners love to do this because it's fun. But it doesn't help you in the log run.

if you use HR training, your easy pace will be much slower than most runners you race against. It's OK. Easy pace on easy days will make you fastest. Especially when it's tired and you are sweating or it's hot out. A hot day can slow my easy pace by 1 min/mile

BTW: I don't use HR to guide intervals or hard days. I track HR but run by feel and pace on hard days. HR is something you should track on hard days but not used a guide as on easy days.

my 2 cents.

Yeah - this is very well stated. As you do more running at that slower HR (during base phase), you build more mitochondria which ultimately allows you to run faster, but with the same HR. This is why the great endurance runners can sustain such effort over a long time.

Heart rate is extremely individual. That said, 180bpm for anyone (assuming your heart rate measuring device is accurate) is high no matter the pace. Get a chest strap like the polar h9 or h10. Your easy day pace should be about 2 mins/mile slower than your 5k race pace. Running in the heat will raise your heart rate. I slow down in the summer heat and humidity.

You need to eat more food lil bro

It sounds more like you have an irrational fear of electromagnetism and your anxiety spikes your heartrate. No one would ever be able to use a HRM while running with a phone or bluetooth device if what you're saying is true.