Heart Rate When Running - too high?

[RobIgoUK]

Good morning fellow Fitbitters.

I've been running most days for last 4 years normally 5 miles (approx 8km) each time about 3 or 4 times  a week.

I was bought a Fitbit Ionic for Xmas and I love it as I wanted to run without my phone yet have music (Deezer) and GPS tracking (and Fitbit pay is handy with my Starling account).

Since Xmas my times have become slightly better as I've been watching my calorie intake and lost approx 12lbs.

My question is - am I running too fast/hard.  I'm 47 and I believe my maximum heart rate should be 200 minus your age (47) giving me 173.

When I start my run for the first 5-10 mins (whilst I settle into a rhythm) it normally sits at about 190.   Then after 5-10 mins it drops to around 155-165 and stays there for the rest of my run.

I was explaining this to my work colleagues (set a new personal best for a 10k run on Sat morning for 48min30secs) and they told me that's dangerous and I'm probably doing damage etc.  (one of them is currently getting into shape with personal trainer and told that whilst running you should be able to talk if you were running with somebody else.  I don't think I'd be able to talk when I'm running!)

So now I'm worried - any thoughts / advice?   (fyi I recently had a "well man check" including an ecg about 3 months ago and all good).  My resting heart rate is normally between 53 and 60 depending on what week I'm having (sleep, exercise etc.)

[WavyDavey]

Hi @RobIgoUK,

From your post, everything sounds OK. The formula for max heart rate is actually 220 minus your age, which puts you near max but not over. In the peak heart rate zone, carrying a conversation really isn't possible. Some runners stay in the peak zone through most of their runs.

I'm glad you got checked out medically and nothings sounds out of line.

[emili]

I am 49 and when I run outside I am in peak 80 percent of the time during my run. my resting HR is 48-52 and my HR comes down quickly once I stop running. As long as you don't feel dizzy, pukey, exhausted or in pain between your shoulder blades, you are doing alright. The fact that you have a clean bill of health is perfect. everyone is an expert- especially when they are giving you facts about themselves not you. we are all different and what may be dangerous for an overweight, untrained individual is completely different for someone who is an experienced runner and takes care of their fitness.