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. 

Long before he became the fastest man in history, before the Olympic gold medals, world records, and global superstardom, Usain Bolt was simply a gifted teenager with extraordinary speed and limitless potential. In 2002, on the track at Kingston's National Stadium in Jamaica, the world witnessed the first chapter of a story that would forever change athletics.

At just 15 years old, Bolt lined up for the men's 200 metres at the World Junior Championships with the weight of expectation resting on young shoulders. Competing before a passionate home crowd, the Jamaican prodigy produced a performance that instantly captivated the athletics world. Crossing the finish line in 20.61 seconds, he became the youngest athlete ever to win the men's 200m title at the championships.

It was far more than a gold medal. It was the moment the world realised that a once-in-a-generation talent had arrived.

Bolt's victory in Kingston marked the beginning of one of the greatest careers in sporting history. Over the years that followed, he rewrote the record books, dominated the Olympic Games and World Championships, and transformed sprinting into a global spectacle through his breathtaking speed, infectious personality, and unrivalled confidence. His legacy continues to inspire young athletes across the globe, many of whom dream of following the same path he once began as a teenager.

This week, that dream comes alive once again as the World Athletics U20 Championships take centre stage at the iconic Hayward Field in Eugene, Oregon. The venue has already witnessed the birth of future superstars. In 2014, it was where Britain's Dina Asher-Smith and Uganda's Joshua Cheptegei captured their first global titles, launching careers that would later produce world championships, Olympic medals, and lasting legacies in athletics.

Twelve years later, another generation arrives in Eugene hoping to create its own defining moment.

Among the brightest young talents is Great Britain's Jake Odey-Jordan, the 200m bronze medallist from Lima who now owns the European U20 100m record after an astonishing 10.01-second performance. He enters the championships eager to build on his growing reputation as one of Europe's most exciting young sprinters.

The United States will look to Tate Taylor, who has already made history as the first American high school athlete to break the 20-second barrier for the 200 metres. Fresh from a Diamond League victory in a sensational 19.75 seconds, he arrives in Eugene carrying the momentum of one of the most remarkable junior seasons ever recorded.

Jamaica, the nation that introduced the world to Usain Bolt, will once again have high hopes through Shanoya Douglas. The talented sprinter has established herself as one of the championship's leading contenders after producing lifetime bests of 10.98 seconds for the 100m and 22.11 for the 200m this season.

History has repeatedly shown that the World U20 Championships are far more than a junior competition. They are often the first chapter in the careers of future Olympic champions, world record holders, and global icons. Every generation arrives with ambitious dreams, but only a select few leave having announced themselves to the world.

No one can say with certainty whether the next Usain Bolt will emerge this week. Greatness cannot be predicted, and legends are never manufactured. Yet every legendary career begins with a single breakthrough performance.

For Bolt, that defining moment came in Kingston in 2002.

Now, under the famous lights of Hayward Field, another group of gifted teenagers stands ready to chase history. Somewhere among them could be the next athlete whose name will inspire the world for years to come.

"An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." More than seventy years after those words were spoken, they remain among the most powerful messages ever shared in distance running. They are often quoted as simple motivation, but behind them lies a remarkable story of sacrifice, courage, conviction, and an unwavering belief that true greatness is never measured by financial reward.

Few athletes have left a legacy as enduring as Emil Zátopek. Known around the world as "The Czech Locomotive" for his relentless determination and unmistakable running style, he redefined what was possible in endurance racing. His legendary performance at the 1952 Olympic Games in Helsinki still ranks among the greatest achievements in athletics history. In the space of just nine days, he captured Olympic gold in the 5,000 meters, the 10,000 meters, and, incredibly, the marathon—a race he had never attempted before.

Yet the world in which Zátopek competed was vastly different from today's professional athletics landscape. During the 1950s, elite sport officially operated under strict amateur rules. Olympic athletes were forbidden from accepting prize money or earning a living directly from competition, although unofficial financial arrangements existed in many sports. Zátopek himself never raced for appearance fees or lucrative prize purses. Instead, he served as an officer in the Czechoslovak People's Army, receiving a military salary while representing his country. Running brought him glory, but not personal wealth.

It was within that environment that his famous words carried genuine meaning. For Zátopek, success was never driven by the promise of money. He believed the greatest performances were fueled by hope, ambition, discipline, and the courage to pursue dreams that seemed impossible. Those qualities, rather than financial incentives, formed the foundation of lasting excellence.

With the benefit of history, his words carry even greater significance. In 1968, during the Prague Spring, Zátopek openly supported democratic reforms in Czechoslovakia. When the movement was crushed, he paid a heavy personal price for standing by his principles. He was stripped of his military rank, removed from public life, and forced into years of manual labor. The man who had once stood proudly atop the Olympic podium found himself performing physically demanding jobs, far removed from the stadiums where he had inspired millions.

His story reminds us that the values he expressed were not empty words crafted for public admiration. He lived by them, even when doing so came at enormous personal cost. His belief that hope and conviction mattered more than material rewards became evident not only in the races he won, but also in the hardships he endured with remarkable dignity.

Distance running has changed dramatically since Zátopek's era. Today's elite athletes compete in a fully professional sport where prize money, sponsorship contracts, appearance fees, and endorsement deals can be worth millions. Success on the track and roads now offers opportunities that were unimaginable during the age of amateur competition. Professionalism has transformed the sport, allowing athletes to train full-time, access world-class coaching and sports science, and build financially secure careers.

Yet despite these changes, the essence of Zátopek's message has never lost its relevance.

Every elite runner naturally hopes to earn a good living from years of dedication and sacrifice. There is nothing wrong with financial success, and the rewards available today have elevated the standard of competition across the world. But history consistently shows that money alone is rarely enough to sustain greatness. The athletes whose careers endure the longest are often those driven by an inner passion to improve, to test their limits, and to chase excellence for its own sake. Financial rewards become the result of that commitment, not the reason for it.

When competition is motivated solely by wealth, its deeper purpose can fade. But when an athlete races with genuine belief, relentless determination, and an unwavering dream, extraordinary performances often follow naturally.

That is why Emil Zátopek's words continue to resonate across generations. His legacy extends far beyond Olympic medals and world records. It lives in every runner who laces up their shoes with a goal that cannot be measured in dollars, every athlete who refuses to surrender when the race becomes painful, and every competitor who understands that the greatest victories begin long before the finish line.

The economics of distance running may have evolved beyond recognition, but the heart of the sport remains unchanged. Every athlete still arrives at the starting line carrying something far more valuable than money—hope in their heart and dreams in their head. Those invisible qualities have always been, and will always remain, the true fuel of greatness.

Winning a major championship is never just about crossing the finish line first. Behind every gold medal lies a carefully crafted race plan, and Josh Kerr's unforgettable Commonwealth Games triumph in Glasgow was a perfect example of tactical brilliance meeting extraordinary finishing speed.

While the final time of 3:54.12 for the mile will be remembered as the official result, the split times reveal a much deeper story—one of patience, precision, and devastating acceleration when it mattered most.

Kerr resisted any temptation to force the pace from the gun. Instead, he settled into a controlled rhythm, allowing the opening stages to unfold naturally. His first four 100-metre segments—14.9, 15.1, 15.3 and 15.1 seconds—brought him through 400 metres in 60.4 seconds, a measured opening that conserved valuable energy while keeping him firmly in contention.

The second lap remained equally composed. Passing 500 metres in 15.3 seconds before recording splits of 15.7, 16.2 and 15.4, Kerr reached 800 metres in 2:03.0. The pace had eased, but that was exactly where the Scottish star wanted to be. Rather than chasing early speed, he was setting the stage for a decisive finish.

Everything changed after halfway.

Kerr gradually increased the tempo with smooth, controlled acceleration. His 900-metre and 1,000-metre splits of 15.2 and 14.9 seconds signalled that the race was beginning to stretch. He then surged through 1,100 metres in 14.3 seconds before covering the next 100 metres in just 13.4 seconds to reach 1,200 metres in 3:00.8.

From there, the home crowd witnessed championship running at its finest.

Instead of fading, Kerr became even stronger. He reeled off three consecutive 100-metre splits of 13.4, 13.4 and 12.8 seconds, dismantling the field with every stride. His final 100 metres were covered in a stunning 12.5 seconds, sealing an emphatic victory and sending the Glasgow crowd into celebration.

The progression of his race was remarkable. After opening with relaxed 15-second splits, Kerr transformed the closing stages into a demonstration of world-class speed endurance. His ability to accelerate continuously over the final 600 metres highlighted not only exceptional fitness but also supreme confidence in his race plan.

Championship middle-distance racing is rarely about producing the fastest possible time from the start. More often, it rewards athletes who understand when to conserve energy and when to unleash everything they have left. Kerr executed that philosophy to perfection.

His split chart paints the picture of a runner who never panicked, never wasted effort, and saved his greatest weapon for the closing stages. It was a textbook display of patience followed by relentless aggression—a combination that turned a tactical race into a memorable Commonwealth gold medal performance.

For aspiring middle-distance runners, Kerr's Glasgow masterpiece offers an important lesson: the strongest finish often belongs not to the athlete who runs hardest from the gun, but to the one who knows exactly when to make their move. On home soil, Josh Kerr timed that move to perfection, producing a performance that will stand as one of the defining moments of the championships.

At just nine years old, Oliver Smith has achieved something extraordinary—not by chasing records or medals, but by proving that determination, compassion, and consistency can create a life-changing impact.

Hailing from Wombwell, on the outskirts of Barnsley, Oliver set himself a remarkable challenge at the beginning of the year. Rather than attempting a single marathon, he decided to complete the equivalent distance of nine marathons over several months. From January 1 to April 26, the young runner covered an incredible 380 kilometres, breaking the distance into manageable daily runs suitable for a child his age.

His routine was built on dedication. Saturdays were reserved for parkrun events, Sundays for junior parkrun, while the remaining kilometres were steadily accumulated throughout the week. Averaging approximately 3.3 kilometres each day, Oliver never lost sight of the goal that inspired every step.

The challenge carried deep personal meaning. Last summer, Oliver's father, Tom Smith, suffered a devastating health setback after losing most of the vision in one eye. Medical examinations revealed a 4-centimetre meningioma wrapped around his optic nerve, leading to a complex 12-hour operation at the Royal Hallamshire Hospital in Sheffield.

Throughout the family's difficult journey, The Brain Tumour Charity provided invaluable guidance, support, and reassurance. Grateful for the help his family received, Oliver decided he wanted to give back in the most meaningful way he could. He launched a fundraising campaign with an initial goal of raising £2,000 to support others facing similar challenges.

What followed exceeded everyone's expectations.

Oliver brought his incredible fundraising challenge to a memorable conclusion at the Mini London Marathon, finishing on the very same day his mother, Hannah Smith, completed her first-ever London Marathon. It was a fitting family celebration of courage, resilience, and perseverance.

By the time Oliver crossed the finish line, donations had soared beyond £16,500—more than eight times his original target. His remarkable achievement captured the hearts of supporters, demonstrating how one young boy's determination could unite an entire community behind an important cause.

For Oliver, however, the journey is far from over. Inspired by the overwhelming support and the difference his efforts have made, he has already begun working toward his next fundraising challenge.

His story serves as a powerful reminder that age is no barrier to making a meaningful difference. Sometimes, the greatest acts of courage are measured not by speed or distance, but by the willingness to take one small step after another for the benefit of others.

Oliver Smith's inspiring journey is more than a fundraising success—it is a testament to the strength of family, the power of kindness, and the extraordinary impact that can begin with the simplest decision to help.

Sometimes the smallest opportunity creates the greatest triumph, and Jamaica's Navasky Anderson proved exactly that with a stunning performance to capture the men's 800m title at the 2026 Commonwealth Games in Glasgow.

Less than 24 hours after scraping into the final by the slimmest of margins, Anderson produced the race of his life, surging to victory in 1:45.33 to complete one of the most remarkable comeback stories of the championships. His gold medal was not only a reward for exceptional talent but also for courage, determination, and unwavering belief when everything was on the line.

The journey to the top nearly ended in the semifinals. Locked in an intense battle with England's Max Burgin for the final qualification place, Anderson threw himself across the finish line in a dramatic dive, stopping the clock at 1:45.38. That desperate effort earned him the last available place in the final as the fastest non-automatic qualifier, keeping his Commonwealth dream alive by the narrowest of margins.

With another chance in his hands, the Jamaican made sure it counted.

In a fiercely contested final, Anderson displayed outstanding tactical awareness and patience throughout the opening stages before unleashing a devastating finishing kick down the home straight. His perfectly timed acceleration left the rest of the field with no answer as he crossed the finish line first, securing a memorable Commonwealth crown and one of Jamaica's standout victories of the Games.

Australia's Luke Boyes delivered an impressive performance to claim the silver medal in 1:45.93, while Kenya's Wyclife Kinyamal battled strongly to take bronze in 1:46.12 after another highly competitive championship race.

Anderson's unforgettable triumph will be remembered as one of the defining moments of Glasgow 2026—a powerful reminder that championships are not always won by the fastest qualifier, but often by the athlete who refuses to surrender. From a fearless dive that kept his hopes alive to a brilliant gold-medal performance less than a day later, the Jamaican wrote one of the most inspiring chapters of these Commonwealth Games.

Men's 800m Final Results

1. Navasky Anderson (Jamaica) — 1:45.33

2. Luke Boyes (Australia) — 1:45.93

3. Wyclife Kinyamal (Kenya) — 1:46.12

Navasky Anderson arrived in the final as the last man to qualify, but he left Glasgow as the Commonwealth champion—a remarkable transformation that perfectly captures the unpredictable beauty of championship athletics.