Physiology & Anatomy

Resting Heart Rate for Runners: What It Means and How to Measure It

31 December 2011
the5krunner

Eessh! How long is a piece of string.

Your resting heart rate would probably vary from 60 to 100 in the population. A good athlete would have it somewhere near 40. The older you get, the higher it would be for a good athlete (mine’s 46, I think…so maybe I’m not as good as I thought I was!). Excellent athletes might have it in their low 30s. Below 30, and there may be a problem.

Maximum heart rate for an athlete could easily be above 180 and below 210 — and is almost certainly not 220-minus-age. A sprint finish at the end of a 5K PB effort will get you reasonably close, though the true ceiling can be 10 beats higher still. For a full guide to how max heart rate works, how Garmin calculates it, and how to test it accurately, see the Garmin Max Heart Rate feature page.

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Last Updated on 18 March 2026 by the5krunner

My favourite kit and nutrition

  • Injinji – Runners protect your toes. Avoid discomfort and minor injury. Run more. run faster. I use them.
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  • Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session. I use one.
  • Ravemen FR300 — front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters. I use one.
  • Body Glide – The Blue anti-chafe stick that all swimmers and many runners use. I use it.
  • Maurten — the race nutrition trusted by elite athletes. Gels and drink mix engineered to be easy on the stomach. I use them.
  • Garmin Varia RTL515 — radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch. I use this model.
  • Favero Assioma Pro RS2 — the power meter pedals most serious cyclists end up choosing. Accurate, easy to move between bikes. I use this model.

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