Running News Daily

The meaning behind this heart-related metric, plus three strategies for getting back to your baseline.

Whether you’re a fan of heart-rate training or only dabbled in hitting your zones, you’ve likely noticed your heart rate numbers on a watch or fitness tracker midrun. But have you ever tapped on the little heart icon or noticed your beats per minute when your body was at rest? For runners, resting heart rate can be just as meaningful to your training and overall health. 

What is a resting heart rate?

As the term suggests, resting heart rate (RHR) refers to the number of times your heart beats per minute when the body is at rest. You can get a fairly accurate measure using a wearable fitness tracker (chest straps, while less comfortable, tend to deliver more precise results than wrist-worn heart rate trackers) or by using your fingers to count your radial pulse. 

“You want to take [a resting heart rate reading] first thing in the morning after a restful night’s sleep, lying on your back, free of any distractions,” Fabio Comana, M.A., M.S., faculty within the School of Exercise and Nutritional Sciences at San Diego State University, tells Runner’s World. If you use a watch, he suggests wearing it on the inside of your wrist so that it can better mold to the skin and soft tissue. Just be careful not to move your arm (or any other part of your body) while taking a reading. 

According to the American Heart Association, the range for average resting heart rate is between 60 and 100 beats per minute (bpm). Your own rate can be impacted by several variables, including biological sex, stress, medications, medical issues, hormones, age, and level of regular physical activity. Generally speaking, a lower resting heart rate is better.

“RHR is considered an indicator of overall cardiovascular fitness or how efficiently you are able to meet your body’s oxygen demands,” says Pamela Geisel, M.S., C.S.C.S., exercise physiologist and the director of performance and wellness services at the Hospital for Special Surgery in New York City. “A lower RHR has been correlated with a lower risk of cardiovascular disease and other illnesses.” 

A higher resting heart rate can be a sign of a myriad of health problems. For example, a 2017 meta-analysis of 87 relevant studies found “an increased risk of coronary heart disease, sudden cardiac death, heart failure, atrial fibrillation, stroke, cardiovascular disease, total cancer, and all-cause mortality with greater resting heart rate.”

How does physical fitness play into resting heart rate?

The reason why runners and other athletes typically have lower resting heart rates than their sedentary peers is a matter of adaptation. As you increase your physical activity, “the body says, ‘How can I deliver oxygen to my blood cells more efficiently?’” Comana explains.

The answer: more red blood cells and, therefore, an increased blood volume. To accommodate that higher blood volume, the heart becomes stronger and able to pump out more blood with every contraction. “If you’re able to eject more blood out of the heart with every beat, your heart doesn’t have to beat as many times. So, that’s the reason why your resting heart rate comes down,” Comana says. 

Lessen your training or stop working out, and your resting heart rate will eventually creep back up. “You no longer have that demand for as many red blood cells,” Comana explains. So, as red blood cells die (they have a lifespan of about four months), the body manufactures fewer new ones, blood volume decreases, and the heart and its stroke volume (the amount of blood it pumps out with each contraction) shrink. “It’s like a muscle: If you don’t use it, you lose it,” Comana says. 

What does a high resting heart rate mean?

So, what if you’re sticking to your regular training schedule and notice that your resting heart rate is elevated? A single, higher-than-normal reading generally is not cause for concern; dehydration, stimulants, or even a bad night’s sleep could cause a temporary spike. But if you see your resting heart ratte climbing by eight to 10 beats over the course of seven to 10 days, Comana recommends examining both your workouts and your life in general. You could be overtraining and not allowing your body adequate rest and recovery between workouts. 

On the other hand, your high resting heart rate may have nothing to do with exercise. “A lot of the time, what we consider to be overtraining may not be your program,” he says. “It may be the life stresses that are just dog piles on top of you, because stress is just an accumulation of any disruption of homeostasis.” 

How can you lower a high resting heart rate?

To your body, stress is stress; it doesn’t matter if it’s coming from a looming work deadline or back-to-back HIIT workouts. Problems at work, in your relationship, and relating to your finances obviously can’t be avoided—you need to tend to those issues, which is inherently stressful. “But what you can do is control your workouts,” Comana says. “You might need to off-load, de-load, or redirect.”

Off-loading, or stopping exercise altogether, is the most drastic intervention, but it can be incredibly effective. Ever notice how that first run after a few days off can feel like one of your best ever? “You might have been pushing the envelope where you were bordering on overtraining, and we just gave you some time off to allow your body a little bit more time to recuperate, to restore homeostasis. And then you came back feeling refreshed,” Comana says. “Stress is not ordinarily bad, but we need time to recover from it.”

De-loading is the process of temporarily reducing the volume and intensity of training. Comana recommends cutting down to 50% to 70% of what you usually do for your workouts. That means if you run six days a week, you may want to incorporate a couple of extra rest days and, on the days you do train, run at an easier or more moderate pace. 

Comana’s third strategy, redirecting, is simply switching up your routine with a new activity, preferably something that feels fun or playful. “Let's take a break from pounding the treadmill and go do something else. Let’s go hike a hill. Let's go swim in the pool,” Comana says. “Go play so it seems like it’s something fun rather than it’s something that you have to do—something that’s part of your training. That’s the idea behind it.”

If, after adjusting your workouts and lowering your stress levels, you’re still experiencing a high resting heart rate, it’s a good idea to check in with your medical provider. “An elevated heart rate response could be indicative of something bigger, something more problematic,” Comana says. If you implement strategies to lower a high resting heart rate and it’s not coming down, that could be a red flag that should be more thoroughly investigated, he adds. While a high resting heart rate could be tied to several conditions, it would be just one factor at play, so your doctor will do a full exam before making a diagnosis. 

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.