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Posted by u/vegan_powerlifting··Training

Are my long runs too intense if I'm hitting 80% max HR?

TL;DR: Hitting 80% max HR on long runs, is that too high?

So I've been ramping up my long runs for half-marathon training, and I've noticed my heart rate is hovering around 80% of my max. I always thought long runs were supposed to be in that easy conversational zone, but here I am, basically redlining for hours. It feels like I'm pushing too hard, yet I still manage to finish strong without dying. Am I just a cardio masochist?

Is it normal for your heart rate to spike that high during longer efforts? Or should I dial it back and try to focus more on keeping it chill, even if that means slowing down? I get that some people thrive on the high-intensity stuff, but this just doesn't seem right for long-distance training. What gives? Anyone else in this boat?

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u/cuttingseason2024·

this. Just because you can push hard doesn't mean you should. It's like chasing macros: you can hit numbers, but if you feel like shit, what's the point? Find that sweet spot where you're still making gains without wrecking yourself.

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u/fitness_skeptic·

I'm skeptical about people who think they need to be in the red for long runs. Sure, some folks thrive on that intensity, but most runners benefit from lower intensity. Your body needs time to adapt and build endurance. If you're always redlining, your recovery won't keep up. Make sure to incorporate some easy runs to build that aerobic base.

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u/vegan_powerlifting·

Hitting 80% of your max heart rate for long runs is a signal that you might be overdoing it. Long runs should generally be in that 60-70% range to build aerobic capacity without excessively taxing your body. If you're constantly pushing that hard, you risk injury and burnout. It's all about balancing intensity with recovery, especially in marathon training. I'd suggest tracking your heart rate and aiming for a more conversational pace to see how your body responds.

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u/squat_to_pizza·

facts. Nobody wants to be the guy who gets cooked on a long run just because he wanted to flex his endurance. Long runs are like pizza: better to savor the flavor than to gobble it down like it's a race. Just keep it chill.

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u/bodyweight_brawler·

As a calisthenics lover, I can't say I have experience with long runs, but listening to your body is crucial in any training. If you feel off or overly fatigued, it might be time to scale back. Cross-training can also help! Maybe try a mix of runs and bodyweight workouts to balance it out.

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u/gymrat_but_chill·

Bro, I get you. I once thought I could just power through all my runs at max effort, but ended up needing a full week off because my legs were wrecked. Long runs are like that chill Sunday brunch, not an all-you-can-eat buffet race. Take it slow and enjoy the process, or you might end up regretting it when you're too sore to even walk.

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u/depressedlifter·

Man, I used to think I was invincible too. Pushed my heart rate through the roof and ended up just feeling like shit for days afterward. Now, I try to keep my long runs chill, which surprisingly makes me feel way better in the long run (pun intended).

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u/grumpy_gains·

skill issue, honestly. Long runs shouldn't feel like a death march. If you're hitting 80% and feeling fine, cool, but u might be playing with fire. And who wants to gamble on their health while running? Take care of yourself.

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