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. 

Jakob Ingebrigtsen brought his remarkable 2026 season to a fitting close on home soil, winning the men’s street 1500m at the inaugural Runfest Norway in Sandnes on Friday.

Competing in front of an enthusiastic hometown crowd, the Olympic and world champion took control of the race from the early stages and maintained his authority through the finish, stopping the clock at 3:40.7.

Andreas Fjeld Halvorsen followed in second in 3:43.3, while Sigurd Tveit completed the podium in 3:47.8.

The unusual street race added another dimension to the occasion, with 273 runners taking part on the same road and sharing the course with one of Norway’s most accomplished distance runners. For the recreational participants, it offered a rare opportunity to compete alongside Ingebrigtsen in an event that brought elite athletics and mass participation together.

The victory also provided a fitting final chapter to a season that began with significant uncertainty for Ingebrigtsen. After undergoing major Achilles surgery in February, the Norwegian was forced to miss a substantial portion of the summer campaign as he worked his way back to full fitness.

His return, however, quickly developed into another championship-winning chapter. In Birmingham, Ingebrigtsen captured European 5,000m gold before adding another major title at the inaugural World Athletics Ultimate Championship in Budapest, where he won the 5,000m.

Those performances transformed what could have been a disrupted season into another year defined by championship success and a determined return to the highest level.

Now, with the Sandnes victory added to his 2026 record, Ingebrigtsen closes the year exactly where it began in spirit — overcoming adversity, rebuilding his form and once again competing at the front.

From Achilles surgery in February to major championship victories and finally a 1500m win before his hometown crowd, the Norwegian has given his 2026 season a memorable final scene.

Olympic 100m hurdles champion Masai Russell has announced her engagement to longtime partner Robert “Robbie” Springfield, adding a major personal milestone to the remarkable journey of one of America’s leading track and field stars.

Russell shared the news with her followers, revealing that Springfield had proposed and that she had accepted. Reflecting on their relationship, the Olympic champion described him as her best friend and expressed her excitement about spending the rest of her life with him.

The couple’s relationship dates back to their college years at the University of Kentucky, where both were student-athletes and competed in track and field. Russell established herself as a standout hurdler, while Springfield competed in the long jump, giving them a shared understanding of the demands, sacrifices and pressures that come with pursuing success in athletics.

Springfield has since transitioned from competition into coaching. A former collegiate long jumper, he is now part of the coaching staff at Morehead State University, where he works with the programme’s sprinters and jumpers.

Their relationship has developed alongside Russell’s rise to the top of the sport. The defining moment of her career came at the Paris 2024 Olympic Games, where she captured gold in the women’s 100m hurdles, securing her place among the sport’s Olympic champions.

Away from competition, Springfield has remained a familiar part of Russell’s journey, sharing in the demanding periods of training and competition that accompanied her pursuit of Olympic success. Their connection has consequently grown from a college athletics relationship into a long-term partnership.

The engagement now marks another significant chapter for Russell, this time away from the track. After reaching the pinnacle of her sporting career in Paris, the 100m hurdles champion is beginning a new phase of her personal life alongside a partner who has been part of her journey since their university days.

From competing on the same collegiate stage to building a future together, Russell and Springfield’s story has evolved alongside two careers shaped by track and field. The Olympic champion will now balance this new personal chapter with her continuing ambitions in athletics

The women’s race at the 2026 TCS Amsterdam Marathon is shaping up to be one of the most competitive editions in recent years, with a deep international field set to take on the fast Dutch course on Sunday, October 18.

At the centre of the contest will be four Ethiopian athletes who have already broken the 2:20 barrier, creating the prospect of a fascinating battle for victory and a possible assault on the course record of 2:16:52.

Defending champion Aynalem Desta will return to Amsterdam looking to retain her title after producing the biggest performance of her career at last year’s 50th edition. Desta won in a personal best of 2:17:37, establishing herself among the leading marathoners in the field and setting the benchmark for this year’s contenders.

Standing in her way will be fellow Ethiopian Meseret Belete Tola, a former Amsterdam champion who knows exactly what it takes to succeed on the course. Belete Tola captured the 2023 edition in 2:18:21, and her return adds another layer of experience and proven quality to an already formidable lineup.

The field also includes Mestawut Fikir Truneh, who arrives with an impressive marathon pedigree. Truneh finished runner-up at the 2024 Berlin Marathon in 2:18:48, demonstrating her ability to compete at the highest level on one of the world's major marathon stages.

Completing the quartet of sub-2:20 Ethiopians is Buze Diriba, whose personal best of 2:19:34 places her firmly among the leading contenders. With four athletes possessing credentials below 2:20, the race is likely to develop into a tightly contested battle from the opening kilometres.

The depth extends well beyond the leading quartet. Desi Jisa Mokonin, representing Bahrain, Yeshi Kalayu Chekole of Ethiopia and Nazret Weldu Gebrehiwet of Eritrea have all established themselves as serious marathon competitors with performances approaching the 2:20 mark.

Another major name to watch is Abeba Aregawi, the former 1500m world champion representing Sweden. Aregawi has successfully transferred her talents to the marathon and made headlines earlier this year by setting a Swedish national record of 2:23:12 on her debut. Her presence adds another intriguing dimension to an already high-quality field.

Amsterdam’s marathon course has consistently provided an opportunity for elite athletes to produce fast times, and this year’s women’s lineup has the depth to turn the race into a genuine test of both championship racing and outright speed.

With four athletes already inside 2:20, two former Amsterdam champions returning to the start line and several other accomplished marathoners ready to challenge them, the battle is expected to remain open deep into the race.

The ultimate target will be the Amsterdam women’s course record of 2:16:52. Whether the leading contenders can threaten that mark remains to be seen, but the quality assembled for October 18 ensures that the record will be firmly in the spotlight when the race reaches its spectacular finish inside the Olympic Stadium.

The 2026 Valencia Half Marathon is shaping up to be a thrilling contest of speed, endurance and tactical brilliance, with some of the world’s finest road runners set to converge in Spain on October 25.

Kenya’s Daniel Ebenyo and Alex Matata will be among the leading contenders, facing a formidable Ethiopian challenge spearheaded by Jemal Yimer and Tadese Worku. The field also features Rodrigue Kwizera, who boasts the fastest personal best among the leading entrants at 58:16.

Ebenyo arrives with a personal best of 59:04, placing him firmly among the athletes capable of sustaining a demanding pace over the 21.1-kilometre distance. Matata, who owns a 59:11 best, adds further Kenyan strength, while Andrea Kiptoo brings another sub-60-minute credential to the race.

Yimer has already established himself as one of the fastest athletes in the field with a 58:33 personal best, while Worku has clocked 58:35. Kenya’s Owen Korir, with a best of 58:58, further underlines the remarkable depth of the men's lineup.

Valencia Half Marathon 2026 Entries

1. Rodrigue Kwizera (Spain) — 58:16

2. Jemal Yimer (Ethiopia) — 58:33

3. Tadese Worku (Ethiopia) — 58:35

4. Owen Korir (Kenya) — 58:58

5. Daniel Ebenyo (Kenya) — 59:04

6. Alex Matata (Kenya) — 59:11

7. Andrea Kiptoo (Kenya) — 59:11

8. Thierry Ndikumwenayo (Spain) — 59:42

9. Said Mechaal (Spain) — 1:00:24

10. Adel Mechaal (Spain) — 1:02:30

Kwizera, who finished second in Valencia last year, leads the field on paper and will be seeking another standout performance on the famously fast Valencia course. With several athletes carrying sub-60-minute credentials, the race has the ingredients for an aggressive battle from the opening kilometres.

Beyond the headline names, the men’s field is deep and highly competitive, bringing together a strong collection of experienced international athletes with proven ability over the half-marathon distance. With so much quality packed into the lineup, the race promises an intriguing battle in which tactics, endurance, positioning and finishing speed could all play a crucial role in determining the eventual champion.

Yet personal bests will count for little once the gun goes off. The title could ultimately be decided by patience, positioning and the ability to respond when the pace begins to rise in the closing stages. Every surge, every tactical move and every second saved could prove decisive on the road to the finish.

With Kenya, Ethiopia and Spain represented by athletes of exceptional quality, Valencia promises a high-octane men's showdown in which the leaders are likely to be separated by only a handful of seconds. The final kilometres could provide the defining moments of a race packed with speed, ambition and anticipation.

On October 25, the question will be simple: who has the strength to command the streets of Valencia and claim the coveted half-marathon crown?

 

April 19, 1982. The Boston Marathon unfolded under unusually warm, sunny conditions, and by the closing stages, the race had become a private battle between two very different American runners: Alberto Salazar, already one of the biggest names in distance running, and Dick Beardsley, the Minnesota runner who had emerged as a serious marathon contender.

For roughly nine miles, from the Newton Hills toward the finish, Beardsley did much of the leading, with Salazar tucked close behind. Neither man could shake the other. They ran deep into Boston locked together, trading surges and refusing to surrender an inch as the crowds along the course grew louder.

Salazar finally made his decisive move with less than a mile remaining. He opened a small gap, but Beardsley refused to disappear. The Minnesota runner chased him through the final streets, closing again as they approached the finish.

Then came the final sprint.

Salazar held his form and reached the finish first in 2:08:52, with Beardsley only two seconds behind in 2:08:54. It was an extraordinary result: both men broke 2:09 in the same Boston Marathon, and both shattered the previous course record.

The race became known as the “Duel in the Sun,” and it remains one of the most celebrated head-to-head battles in Boston Marathon history. Beardsley had not won, but his performance established him as one of America's elite marathoners.

For Salazar, however, victory came at an enormous physical cost. Immediately after crossing the finish line, he collapsed and required emergency treatment, including several litres of intravenous saline. The combination of heat, dehydration and an all-out effort had pushed his body to the limit.

Salazar's marathon career would never again produce quite the same kind of performance. His celebrated 1981 New York City Marathon victory had produced what was initially considered a world record, although the course was later found to be short. His Boston triumph therefore became one of the defining victories of his career.

Beardsley's story would take an even more difficult turn. Injuries disrupted his career, and after returning to the highest level, he suffered a devastating farm accident in 1989. Further accidents, surgeries and severe physical pain followed, eventually leading to a long battle with painkiller addiction.

He eventually overcame that struggle and transformed the darkest chapters of his life into a story of recovery, resilience and redemption.

That is what makes the 1982 Boston Marathon more than a two-second victory.

For one extraordinary afternoon, Salazar and Beardsley produced a marathon duel in which neither man was willing to give way. One crossed the finish line first. The other finished only two seconds behind him.

Two seconds separated them at Boston. Decades later, their legendary duel remains one of the greatest chapters in marathon history.