What is Resting Heart Rate?

Resting Heart Rate (RHR) is the number of beats per minute (bpm) your heart pumps when you are fully relaxed—typically measured first thing in the morning before you get out of bed.

Why It Matters for Runners

RHR is a fantastic, free biomarker for two things:

1. Aerobic Fitness: As your heart gets stronger (larger stroke volume), it pumps more blood with each beat, so it doesn't need to beat as often. A lower RHR generally indicates better fitness.
2. Recovery Status: A sudden spike in RHR is often the first sign of fatigue, illness, or overtraining.

Typical Ranges

Note: Genetics play a large role. Don't panic if your RHR is naturally higher than your running buddy's.

How to Track It

The Manual Way

Measure your pulse at your wrist or neck for 60 seconds immediately after waking up, before sitting up.

The Tech Way

Wear a fitness watch (Garmin, Apple Watch, Whoop) to sleep. They automatically track your RHR overnight, providing a reliable average.

Using RHR to Guide Training

Monitor your RHR trend over time.

• Decreasing Trend 📉: Your fitness is improving!
• Stable: Maintenance mode.
• Sudden Increase (>5-7 bpm) 📈:
  • Did you sleep poorly?
  • Are you dehydrated?
  • Are you getting sick?
  • Are you overtrained?
  • Action: Take an easy day or a rest day. Don't do a hard workout.

Your RHR is your body's morning status report. If it's shouting (high), don't whisper back—listen and rest.