What Is the Average Pulse Rate After Running One Mile?

Heart rate is a good indicator of your fitness level. Physically fit people have a lower heart rate for any given activity than people who are not fit. You can determine your average pulse rate after running one mile by measuring your pulse post-run on several separate occasions and calculating the average.

  1. Measuring Your Heart Rate

    • Your heart rate can be measured in a few different ways. You could wear a heart-rate monitor that provides you with instant feedback on what your heart rate is at any given moment. Without a monitor, it's still easily measured by gently pressing your index and middle fingers on the carotid pulse located on the side of the neck, and counting each pulse for 10 seconds. Multiply that number by six to get your beats per minute. Measure your heart rate after a few consecutive days of running and average out that number to determine your average heart rate after a one-mile run.

    Target Heart Rate

    • To determine where your heart rate should be during exercise, you need to calculate your target heart rate. Begin by calculating your maximum heart rate by subtracting your age from 220. Then multiply that number by 0.50 and 0.85 to determine the lower and upper limits of your target zone. Keeping your heart rate within that zone during exercise will offer the best cardiovascular training adaptations. New runners should start slowly, keeping your heart rate closer to the lower end of the training zone. As you become more fit, you may push a little harder toward the upper limit of the zone.

    Factors Influencing Heart Rate

    • While heart rate can be very helpful in determining how hard you're working, it's important to understand the factors that make it unreliable. Stress, caffeine, medications, illness, hydration, altitude and even time of day can alter your heart rate. Not all of these factors affect everyone equally, so it's important to understand how they impact you personally. Monitoring your heart rate under different circumstances can give you insight into which factors to watch.

    Heart Rate Changes Over Time

    • When you initially begin running, you may find your heart rate is fairly high after one mile. Over time, that number will decrease as your heart becomes stronger and more efficient. A lower heart rate is a positive training response that indicates your heart is becoming more efficient. You should recalculate your average pulse periodically to determine the effectiveness of your training program. Always consult with your physician before beginning any exercise program.