Why does my heart rate skyrocket at the beginning of a jog/run?

[mike208]

I started working out 3 weeks ago. Been going 5 days a week for at least 30 minutes, usually an hour. Most of my time has been spent on the treadmill, elliptical and some weights. I can work out on the elliptical for 30 minutes easy at a 140-150bpm heart rate. I also use the treadmill a lot just to work different parts of my legs. I use the hill program to adjust the incline and also the interval program to change the speed. I tend to do most of my work at a brisk walk at a 3. Doing the interval it goes up to 4 speed, which is a jog for me. I can do that for a minute interval with no problems. On occasion I will go up to a 5 or even a 6 and can pull this off for a couple minutes before I get tired. And most of these workouts keep me in the 120-140bpm heart rate, with some of the runs getting me up to the 170-180 range. So I know I am not in great shape, but I am getting there.

Now today the treadmills were not working, so after my time on the elliptical I walked home to get some water, then decided to jog around my complex. Started with a walk then began jogging at a decent pace. Realized I was getting winded, and slowed it down to about as slow as what I could consider a run, but it didn't matter, my heart rate went into the 190's and stuck there until I went back to a walk. I got very winded very quickly.

Whats the deal? Am I doing something wrong? Is there anything I can do to fix this?

Also, shin splints are killing me when I run.

 

[HNNstyle]

Are you sure this isn't being caused from you jogging fast?

This really could be a lot of things, including your diet. What are you eating and what is your weight and height? If this is an abnormal heart beat then you should stop to see if the heart rhythm dies down. If it doesn't die down after 2-3 mins then you might be having a heart attack and should call a EMS for them to hook you up to their EKG to get some readings from your heart. Heart attacks are slow, progressive, and can last several hours. They don't happen in an instant like some TV shows would make you believe.

Are you breathing but you can't seem to get the O2 because your heart is beating too fast? Is it a normal heart rhythm? If you think it's a heart attack then sit down, bend your head forward until your chin touches your chest, and cough a few times to see if it fixes the rhythm. If that doesn't fix the problem and it's been over 2-3 mins, call a paramedic to get the readings.


Heart Attack symptoms.

 

[SociallyChallenged]

Is this the machine's heart rate monitor or one that you wear? If it's the machine's heart rate monitor, the quality and reliability of those varies from machine to machine. I've had some tell me I'm at 170bpm at rest and during maximal effort exercise. I've had others that say I'm at 120bpm when I test myself around 160bpm. They're not very accurate on those machines.

 

[iluvdeal]

190 for a slow jog? Doesn't sound right. Did you feel like you were exerting yourself much harder than normal and was your heart pounding much harder compared to your treadmill runs? If it didn't feel that different maybe your HR monitor was off? It should be pretty obvious if you are hitting a high HR like that though. If you did feel like your heart was working over time for just a jog, I'd get yourself checked out by a doc. It's probably nothing serious but why not get checked out just in case? You don't want to be one of those people who finds out they have a heart defect when it's too late.

 

[RagingBITCH]

From the sounds of it, you're going balls out on your runs. I don't know what kind of a pace you are doing, but you are maxing out what your body is capable of for that short period of time. 180-190bpm is around 90% of your max HR (estimated) - you're looking at 5K/sustained tempo pace.

I don't know where or how you picked this particular pace, but slow it the F down and monitor your HR. You can't jump back in expecting to run the same pace you did back in HS, or what the bozo at the gym says is his easy pace. You need to build up a good base before you see the benefits/add in speed.

Case in point - I've been injured since the Vegas Half in December. I never gave it a chance to fully heal up, and as of the end of January it was still hurting. Gave it 3 weeks off completely (2 alt cardio, 1 week skiing) and it was good as new when I came back. Unfortunately, my body lost a lot of that base - a 9:45, which is slow even on my easy days, felt extremely hard. That's after 3 weeks...and my average base previously was 30MPW when not in marathon training mode.

You are doing the right thing making the effort and getting out there - just realize it's going to take time. Slow down your pace, relax, and gradually build up.

 

[highland145]

Hydration, maybe. I'll bump 10 BPM if I'm dehydrated. Your urine should be mostly clear.

 

[Syborg1211]

Hydration and what you ate that day could factor into why your outdoor run was harder. Also realize that outside you don't have a machine regulating your speed so who knows how fast you were running (unless you timed it against the distance you ran). Most likely you were running faster than normal and overexerted yourself to the point where it was hard for you to recover. You said you only slowed down to "what you would still consider a running pace." You should have slowed to a walk, gotten your heart rate down to let yourselve recover, then tried slowly raising the pace again.

 

[mike208]

Thanks for the responses everyone. I wear a heart rate monitor when I work out, so I am pretty sure the heart rates are fairly accurate. I spoke with a friend who mentioned that eating a lot of salty foods can make you feel like you are working harder during a workout and I think my dinner that night was a bit salty. I don't believe I was having a heart attack, as I was fine once I stopped jogging.

I do think the fact that I don't have a machine setting a tempo for me was part of it, I may have been going faster then I go on the treadmill and I was very winded on top of the high heart rate. But at the same time, I was no were near as a fast as I can run, and once I noticed I felt winded and saw the high heart rate, I slowed down to a pace that was just above a fast walk and still the heart rate didn't come down till I started walking normally. I would try it again tonight, but before I do any more high impact exercise I need to get this shin splint problem sorted out.

Thanks again

 

[Carmen813]

Mitro valve prolapse can cause high heart rates, especially if you haven't exercised in a while. It's a minor condition, usually goes away with after some exercise.

 

[Bateluer]

Hmm, this has me a little curious. When I wore a HRM with my old Garmin Forerunner, it'd always report extremely high heart rates, 180+. Then settle down and float between 120-150. I stopped wearing it because I knew there's no way in hell my heart rate that high on a relaxed run. And when I get my HR professionally tested, the resting HR is in the mid 40s these days.

But, often at the start of a run, it definitely feels like my heart rate is much higher than it is at the middle of the run. I've been just labeling it as the heart kicking some blood to the muscles that are suddenly working.

 

[brandonb]

I just started at a gym a month ago. I used to just run around the block in the summer but I wanted to be more active in winter, as I was not working out (its cold) and I was getting fatter. So I started up a gym subscription. I've noticed that diet plays a bigger part in exercise than I anticipated in the past. Two things make a big factor, I believe,

1) Trans-fats.
2) High Fructose Corn Syrup.

Which you can in abundance with fast food. If I consume those, it's much harder to workout. It seems like my pores are sweating fat and grease. I notice it's alot easier to workout if I eat lighter. After eating soup for lunch rather than something heavy, and workout at 3pm, I find it alot easier. Even though soup has alot less calories.

I know with jogging/running, the pace isn't necessary that important. It's the duration of the exercise. Going for a slow jog for an hour is going to be more beneficial than going for a quick run for 5 minutes then getting winded and quitting.

What helped me, I started at a modest pace (light jog) 4mph, and even though the first few minutes or so it doesn't seem like you are really working out, after the first 5 minutes the heart rate will go up, and it will start to feel like you are getting a decent workout without getting too winded, at a pace that keeps the heart rate around 160. I usually maintain the speed for 15 minutes at least. After a month I've moved up to 4.2, and now 4.4 to stay at that same heart rate. I can tell my body is getting used to it. I also no longer have cramps in my feet as I believe they are getting more used to it/worked out as well. I also only do this every other day to give my body some time to repair/rest.

I'd suggest maybe just doing a manual program on the treadmill without the incline or program (hills), and start level. Just worry about having a steady workout and think about duration at this time rather than intensity. Try to find a speed in which you are comfortable with and try it for at least 15 minutes.

 

[HNNstyle]

I know with jogging/running, the pace isn't necessary that important. It's the duration of the exercise. Going for a slow jog for an hour is going to be more beneficial than going for a quick run for 5 minutes then getting winded and quitting.

Disagree with this. It's been said that a 16 minute HIIT workout is equal to a 40 minute normal jogging pace. You jog normal pace for 30 seconds and then sprint for the next 30 seconds for the entire 16 minute duration but that's for advanced athletes. I opt for 1 minute and 20 second normal jogging pace along with 40 second sprints for 30 mins.

Edit: I'm not saying that jogging at normal pace for 40 mins is bad or not beneficial. Jogging for long distances is very good for the health and burning calories but HIIT is just better.

 

[neocpp]

I just started at a gym a month ago. I used to just run around the block in the summer but I wanted to be more active in winter, as I was not working out (its cold) and I was getting fatter. So I started up a gym subscription. I've noticed that diet plays a bigger part in exercise than I anticipated in the past. Two things make a big factor, I believe,

1) Trans-fats.
2) High Fructose Corn Syrup.

Which you can in abundance with fast food. If I consume those, it's much harder to workout. It seems like my pores are sweating fat and grease. I notice it's alot easier to workout if I eat lighter. After eating soup for lunch rather than something heavy, and workout at 3pm, I find it alot easier. Even though soup has alot less calories.

I know with jogging/running, the pace isn't necessary that important. It's the duration of the exercise. Going for a slow jog for an hour is going to be more beneficial than going for a quick run for 5 minutes then getting winded and quitting.

What helped me, I started at a modest pace (light jog) 4mph, and even though the first few minutes or so it doesn't seem like you are really working out, after the first 5 minutes the heart rate will go up, and it will start to feel like you are getting a decent workout without getting too winded, at a pace that keeps the heart rate around 160. I usually maintain the speed for 15 minutes at least. After a month I've moved up to 4.2, and now 4.4 to stay at that same heart rate. I can tell my body is getting used to it. I also no longer have cramps in my feet as I believe they are getting more used to it/worked out as well. I also only do this every other day to give my body some time to repair/rest.

I'd suggest maybe just doing a manual program on the treadmill without the incline or program (hills), and start level. Just worry about having a steady workout and think about duration at this time rather than intensity. Try to find a speed in which you are comfortable with and try it for at least 15 minutes.

This is good advice. Even now I will usually end up going slightly too fast at the beginning of a run (I usually feel good and am pretty excited to gogogo). If you do it correctly, you probably won't feel like you're actually going fast, but a bit into the run you'll notice, and at that point it's important that you maintain your speed. I think its more beneficial than blasting it right away and spending the other 70-90% of your run being sad.

When I first started distance running, I would do 1.5 miles every other day. Having only done soccer before, I would blast it from the start for about a half mile and end up going really slowly for the rest of it. I'm sure my HR was going crazy, but I never measured it. As soon as I calmed the first part down, I felt much better at the beginning and my overall time dropped substantially.

 

[mechBgon]

Another aspect to consider: there's air resistance when you run outdoors that isn't present on a treadmill, which is going to affect your pace more the faster you go.

I know when I set out for a bike ride, my HR runs a bit high on the first efforts, but I'd be concerned if it went THAT high. Keep an eye on it.

 

[heartratejump]

For those of you who have not solved this problem yet, please try running without shoes. I was having this issue and realized my feet were swelling up a lot (which can be a sign of danger) so I figured I'd test running without shoes and see if my feet were swelling up for any reason that might indicate a heart problem. In fact, as soon as I took my shoes off my heart rate went back to normal.

The feet are the farthest point from the heart, so when the shoes are too tight the feet swell up and the blood can't pump back to the heart easily. If you run without shoes, the problem should go away. If that's the case, you can either loosen your shoes or start running without shoes permanently.

 

[SociallyChallenged]

For those of you who have not solved this problem yet, please try running without shoes. I was having this issue and realized my feet were swelling up a lot (which can be a sign of danger) so I figured I'd test running without shoes and see if my feet were swelling up for any reason that might indicate a heart problem. In fact, as soon as I took my shoes off my heart rate went back to normal.

The feet are the farthest point from the heart, so when the shoes are too tight the feet swell up and the blood can't pump back to the heart easily. If you run without shoes, the problem should go away. If that's the case, you can either loosen your shoes or start running without shoes permanently.

What does this have to do with the central command and feedforward response for exercise? Solution - don't tie your shoes so tight.

If you are actually having swelling in your feet, that could indicate back flow through your veins. That means the valves in your veins that typically prevent backflow may be damaged. Usually, those are called varicose veins and may hint that you need some sort of compression sleeve or hosiery. It doesn't mean take your shoes off and let those suckers puff on up.

 

[Capt Caveman]

For those of you who have not solved this problem yet, please try running without shoes. I was having this issue and realized my feet were swelling up a lot (which can be a sign of danger) so I figured I'd test running without shoes and see if my feet were swelling up for any reason that might indicate a heart problem. In fact, as soon as I took my shoes off my heart rate went back to normal.

The feet are the farthest point from the heart, so when the shoes are too tight the feet swell up and the blood can't pump back to the heart easily. If you run without shoes, the problem should go away. If that's the case, you can either loosen your shoes or start running without shoes permanently.

Horrible advice.

 

[heartratejump]

I'd like to add some advice to my original post, which is that another major factor in heart rate jumps with heart rate monitors is not having a good enough connection. Meaning you need to wet your chest down more before starting your exercise. You'll notice that the heart rate only jumps for the start of the exercise, which is because it takes you that long to begin sweating and the sweat makes the connection with the heart rate monitor. Good luck.

 

[SociallyChallenged]

I'd like to add some advice to my original post, which is that another major factor in heart rate jumps with heart rate monitors is not having a good enough connection. Meaning you need to wet your chest down more before starting your exercise. You'll notice that the heart rate only jumps for the start of the exercise, which is because it takes you that long to begin sweating and the sweat makes the connection with the heart rate monitor. Good luck.

Two posts, yet you don't address anything else brought up. Most gym heart rate monitors are via the hands, which are typically sweaty early on.

 

[OILFIELDTRASH]

Same thing happens to me playing basketball. Maybe nerves or adrenaline? I get winded early on then it gets better as the game goes on.

 

[smackababy]

I think a big difference is running on a treadmill is vastly different than running for real. You don't have to move your weight on a treadmill, you just pick your feet up. I have known plenty of people who run a lot on a treadmill, but can't do it at nearly the pace or distance when out on a track.

 

[Bateluer]

For those of you who have not solved this problem yet, please try running without shoes. I was having this issue and realized my feet were swelling up a lot (which can be a sign of danger) so I figured I'd test running without shoes and see if my feet were swelling up for any reason that might indicate a heart problem. In fact, as soon as I took my shoes off my heart rate went back to normal.

The feet are the farthest point from the heart, so when the shoes are too tight the feet swell up and the blood can't pump back to the heart easily. If you run without shoes, the problem should go away. If that's the case, you can either loosen your shoes or start running without shoes permanently.

Terrible, terrible advice man. If you're having problems with feet swelling, blistering, etc, its because you're in the wrong shoes for you. Get over to a real running store and have them do a full gait analysis on you. The shoes at Sports Authority, Kohls, etc, are not real running shoes.

 

[KIAman]

As a test, last night's workout, I went to a bike machine that had the automatic heart monitor on the handles. This was pre-workout warm up so all I had done so far was get dressed into my gym clothes. I just started from rest and it said my heart rate was already 122bpm. I did a self test on my neck and it was closer to 60 bpm.

Basically, these machines are horribly innaccurate.