Running News Daily

What to know about this underrated fitness metric.

Most data-obsessed runners have a grasp on common heart rate metrics, like resting heart rate, max heart rate, and heart rate zones while exercising. But there’s another, often undervalued data point worth keeping tabs on: cardio recovery rate. 

Also known as heart rate recovery, this metric is “an important measure that a lot of people don’t pay attention to,” Fabio Comana, faculty lecturer at San Diego State University and master instructor for the National Academy of Sports Medicine, tells Runner’s World. Not only can cardio recovery rate provide clues about your fitness, but it can also indicate the presence of heart disease. 

Below, all you need to know about cardio recovery rate, including what it is, why it deserves a place in your data set, and tips for improving your current level. 

What is cardio recovery rate?

Cardio recovery rate is the difference between your peak heart rate at the end of exercise, and your heart rate at a particular interval of time after you stop exercising—that interval of time is typically 30 seconds, one minute, or two minutes, Tamanna Singh, M.D., sports cardiologist and codirector of the Sports Cardiology Center at the Cleveland Clinic in Cleveland, Ohio, tells Runner’s World. 

For reference, the Apple Watch measures cardio recovery rate at 1 minute post exercise, while some Garmin watches, like the Forerunner 935 and Forerunner 955, tally it at two minutes, according to the company websites. 

Cardio recovery rate measures the ability to return to your baseline heart rate post exercise, says Singh. And that number signifies how quickly your body can switch from being under the influence of the sympathetic nervous system (“flight or fight” mode, which is activated when you exercise) to being under the influence of the parasympathetic nervous system (“rest and digest” state), says Comana. 

The higher your heart rate recovery, the quicker your body is able to shift into rest mode and the better your cardiovascular fitness.

What is a good cardio recovery rate?

There’s not one agreed-upon standard for what qualifies as a “good” cardio recovery rate, but research and experts provide insight. 

A 2017 study of elite athletes, for example, found that after one minute of rest, their heart rate dipped an average of 23 beats per minute (bpm). According to Comana’s understanding of the research, having any type of drop in your heart rate within the first 10 seconds is “phenomenal,” and any noticeable dip within the first 30 seconds is “damn good as well.” 

After a minute, a total drop in your heart rate after you’re done exercising of 15 to 25 bpm likely signals a healthy heart, he says. 

Following two minutes, a recovery rate greater than 50 bpm is “probably an indicator of pretty good cardiorespiratory fitness,” says Singh.

Why should runners care about cardio recovery rate?

Your cardio recovery rate can provide intel on your current fitness level, because it essentially demonstrates the efficiency of your cardiopulmonary system (heart, blood vessels, and lunges), says Comana. The greater the drop you have, and the sooner that drop starts to happen, “the better physical state you’re in,” he explains.

Additionally, your cardio recovery rate can provide clues on your heart health. That’s because there’s a correlation between heart rate recovery and cardiovascular disease, says Comana. 

A 2017 meta-analysis published in the Journal of the American Heart Association concluded that for the general population, reduced heart rate recovery is associated with increased risk of cardiovascular events and death from any cause. Getting a little more specific, a 2018 study also in the Journal of the American Heart Association found that heart rate recovery at 10 seconds post exercise is a better predictor of death from coronary artery disease and death from all causes than heart rate recovery at one minute. 

Now, a low heart rate recovery doesn’t mean you’re automatically out of shape or destined for heart disease. There are numerous factors that can influence cardio recovery rate, including your age, how intensely you exercised, how rested you were going into the workout, and whether you took any stimulants like caffeine that elevate heart rate, says Comana. 

What you did during the rest period also plays a role, says Singh. For example, laying down immediately after exercise would likely yield a higher heart rate recovery versus doing a cooldown activity like walking. 

How do you improve your cardio recovery rate?

To boost your cardio recovery rate the next time you run, take deep, controlled breaths as soon as you finish exercising, suggests Comana. Inhale through your nose and exhale through your mouth. This will allow more oxygen to get to your muscle cells and thus help you quickly transition into recovery mode, he explains. 

You can also induce a faster switch over to the parasympathetic state by mentally relaxing—imagine soothing imagery or repeat a calming mantra, Comana adds. 

For more long-term gains in your cardio recovery rate, focus on upping your fitness. Both high-intensity training and more steady-state aerobic workouts can help on this front, says Singh, so incorporate what type of exercise you like best and are most likely to do consistently. 

Just be sure to ramp up your workouts at a safe pace, incorporating ample rest in between sessions. Otherwise, if you forgo needed recovery, you’re more likely to harm your heart rate recovery by overtraining, Singh explains. (Check out this guide on how to safely ramp up your run training.)

When should you be concerned about cardio recovery rate?

If after stopping exercise, you rest completely for five to 10 minutes and notice that your heart rate hasn’t budged much from its peak, that’s a sign something concerning might be going on, says Singh. It may be as simple as the fact that you’re low on sleep, overtrained, dehydrated, or just really caffeinated. But it could signal an abnormality in your cardiovascular or autonomic nervous systems, Singh explains, which is why it’s worth flagging to your doctor. 

Comana suggests bringing up cardio recovery rate to your doctor if it goes down by less than 12 bpm after 1 minute, as research defines that level as abnormal. With a level that low, “you could be very out of shape,” he says. “Or you could be someone who potentially has some evidence of coronary artery disease.” 

Important caveat: Having a low cardio recovery rate is not a diagnosis. Along with resting heart rate and heart rate during exercise, “it’s just another layer of paying attention to how your heart responds to stress,” explains Comana. You don’t need to run to the doctor if you see your rate is low on a given day—as long as you feel fine, it’s probably okay to simply monitor that metric the next few times you do near-max-effort exercise, Comana says. 

If the low rate seems to be a pattern, bring that up with your doctor the next time you have an appointment, he suggests. 

For years, the Valencia Marathon has built a reputation that many races can only dream of. With its lightning-fast, sea-level course, ideal early-December weather, world-class organization, and remarkable depth of elite competition, the Spanish event has become a magnet for the sport’s biggest stars and record chasers.

Its appeal was reinforced recently when Ethiopian distance sensation Yomif Kejelcha confirmed that he will compete in this year's race on December 6. Kejelcha arrives with enormous momentum after producing a sensational 1:59:41 marathon debut in London, adding even more anticipation to an event already renowned for producing historic performances.

Given Valencia's growing stature, many observers have long wondered whether the race would eventually seek inclusion in the prestigious World Marathon Majors. Often described as the finest marathon outside the Major circuit, Valencia has consistently appeared to be the most logical candidate for expansion.

However, race organizers have revealed that such a move is not currently on the agenda.

Speaking exclusively to Marathon Handbook, Valencia Marathon CEO Juan Manuel Botella explained that the event has no immediate plans to pursue Major status. According to Botella, the decision is largely financial, with the costs associated with joining the World Marathon Majors considered too significant at this time.

The revelation may surprise many within the running community. Valencia is a race that continues to attract some of the world's best athletes, invests heavily in elite fields, and has openly expressed ambitions of hosting a sub-two-hour marathon performance on its famously fast course. Yet despite its global prestige and growing influence, organizers believe that becoming a Major does not currently offer enough value to justify the financial commitment required.

In many ways, the decision highlights Valencia's confidence in its own identity. Rather than chasing a label, the race continues to focus on what has made it one of the most celebrated marathons on the planet: exceptional conditions, elite competition, and a proven ability to produce extraordinary performances.

Whether or not Valencia eventually joins the World Marathon Majors, its standing within the sport remains unquestioned. For elite athletes seeking personal bests, records, and unforgettable racing experiences, the Valencia Marathon has already established itself as one of the crown jewels of global road running—Major status or not.

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.