Many runners monitor their heart rate to learn how hard they are training. One of the biggest questions people ask is whether a 175 heart rate while running is safe.
The answer depends on age, fitness level, medical history, and how your body reacts to exercise. Knowing what this number means can help you keep your workouts safe and effective.
How Heart Rate Works During Running
When you run, your heart pumps faster to deliver oxygen to your muscles. Your heart rate rises as your speed or resistance increases.
The American Heart Association explains that most adults should train between 50% and 85% of their estimated maximum heart rate. Maximum heart rate is commonly calculated as 220 minus your age.
Example:
- A 25-year-old has an estimated max heart rate of 195.
- Their upper training zone could reach around 165–185 beats per minute.
Based on this formula, a 175 heart rate while running can fall into the high-intensity zone for many younger adults.
Click here to learn more about heart rate for running by age.
When 175 BPM Can Be Normal
For runners in their 20s or early 30s who are used to high-intensity training, a 175 heart rate while running can be normal. Fast running, sprint intervals, and hard hill training often push runners near their upper limits.
Research from the Journal of Sports Sciences notes that trained athletes develop stronger heart muscles, which allows them to handle higher heart rates safely.
Their bodies also recover faster after intense effort. If you feel strong, breathe with control, and maintain good form, that level may not be unusual.
Many advanced runners hit similar numbers during tempo runs or threshold training. In these cases, a 175 heart rate while running can simply reflect a tough workout.
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When 175 BPM Might Be Too High
For some people, a heart rate of 175 can signal overexertion. Your age is a major factor. Someone who is 45 or older may be near their maximum heart rate at 175 bpm. Beginners may also reach this number even at a moderate pace.
Signs that 175 bpm may be too high include:
- Chest pressure or discomfort
- Lightheadedness
- Sudden fatigue
- Trouble catching your breath
- An irregular or pounding heartbeat
Current treatment options in cardiovascular care warn that persistent symptoms during cardio training can indicate that the heart is working too hard. Do not push through these symptoms. Slow your pace and rest if needed.
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Fitness Level and Heart Rate Response
Two people can run at the same pace and have very different heart rates. This happens because running efficiency improves with training. Harvard Health reports that fit people usually have a lower resting heart rate and stronger stroke volume, meaning each heartbeat pumps more blood.
Other factors that affect heart rate include:
- Hot or humid weather
- Stress
- Poor sleep
- Dehydration
- Medication
- Caffeine intake
If any of these factors apply, your heart may beat faster than normal during a run.
Click here to learn more about exercises for heart palpitations.
How to Know if 175 BPM Is Safe for You
You can use the “talk test” to gauge effort. When you can speak short phrases but not full conversations, you are likely training in a hard but manageable zone. If talking becomes impossible or you struggle to breathe, your heart rate may be too high.
Ask yourself:
- Do I feel sharp pain?
- Do I feel faint or confused?
- Do I take a long time to recover after stopping?
- Does the heart rate stay high even once I rest?
If the answer is yes, you may need to lower your training intensity or check in with a doctor.
Click here to learn more about aerobic exercise for heart palpitations.
When to See a Cardiologist
You should consider seeing a cardiologist if:
- You reach very high heart rates during slow or moderate running
- Your heart rate stays elevated long after a workout
- You feel skipped beats, fluttering, or pounding
- You have chest tightness or short breath
- You have a history of hypertension, heart disease, or fainting
- You feel anxious about your numbers and want medical guidance
A cardiologist can help you understand your safe exercise zone and rule out any hidden issues.
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What to Expect During Your Visit
A typical cardiology appointment may include:
- A review of your symptoms and workout habits
- Heart and lung listening
- Blood pressure check
- Resting heart rate evaluation
- An EKG to measure electrical activity
- A treadmill stress test to see how your heart reacts under effort
- A portable monitor to track rhythms over several hours or days
These tests help your doctor decide if your heart rate response to running is normal or if you need adjustments in your training plan.
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A Word from GetMe Treated
A 175 heart rate while running can be normal for younger or well-trained runners during intense sessions. For others, it may be a sign of pushing too hard. Listen to your body, pay attention to symptoms, and stay within your safe cardio zone. Your heart rate is a helpful guide, but how you feel during the run is just as important.
FAQs About 175 Heart Rate While Running
Is 175 bpm dangerous during running?
It can be normal for younger runners but high for older adults or beginners.
Can dehydration raise my heart rate?
Yes. Low hydration makes the heart work harder.
Should beginners reach 175 bpm?
Most should stay lower until they build more fitness.
Does age affect safe heart rate numbers?
Yes. Maximum heart rate drops as you age.
Can stress raise the running heart rate?
Yes. Stress can cause a faster heart rate even before the run starts.
What if my heart rate hits 175 at an easy pace?
You should slow down and consider speaking with a doctor.