Running for Cardiac Rehabilitation Patients

Introduction

Running is a powerful way to improve cardiovascular fitness, strengthen muscles, boost mood, and maintain a healthy weight. For people who have had a cardiac event or are living with a heart condition, it can be a safe and effective form of exercise — provided it’s introduced gradually, monitored carefully, and adapted to individual needs.

This guide will help you safely build running into your rehabilitation routine, with a focus on heart rate monitoring, pacing, and progressive training.

Benefits of Running for Heart Health

Running can:

• Improve cardiovascular fitness – increases stroke volume and VO₂ max.

• Reduce cardiovascular risk factors – supports healthy blood pressure, cholesterol, and body weight.

• Enhance mental wellbeing – running stimulates endorphins, reduces stress, and can improve sleep quality.

• Boost musculoskeletal strength – especially in the legs, hips, and core.

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When Can You Start Running After a Cardiac Event?

• Always seek clearance from your cardiac rehabilitation team or cardiologist before starting.

• Many people can begin light running after completing a structured cardiac rehab programme and building a base of walking and low-impact activity.

• Start only when you can walk briskly for 30 minutes without symptoms (e.g., chest pain, undue breathlessness, dizziness).

Safety Tips for Running with a Heart Condition

1. Warm up and cool down for at least 10 minutes each — gradually raise and lower your heart rate.

2. Use heart rate monitoring — aim for 40–70% of heart rate reserve unless advised otherwise by your clinician.

3. Run at a “conversational pace” — you should be able to speak in short sentences.

4. Avoid sudden sprints or high-intensity intervals until you have a strong base level of fitness.

5. Stay hydrated — especially in warm weather.

6. Wear supportive shoes — to reduce injury risk.

7. Run in safe environments — well-lit areas, with minimal traffic and smooth surfaces.

8. Listen to your body — stop if you experience chest pain, unusual shortness of breath, dizziness, or palpitations.

   
   

Heart Rate Monitoring for Running

Monitoring your heart rate during running ensures you stay in a safe and effective training zone:

• Calculate your target heart rate using the My Movement Medicine calculator: Calculate My Heart Rate Training Zone

• Use a heart rate monitor or smartwatch for real-time feedback.

• Progress gradually — avoid increasing weekly distance or intensity by more than 10%.

Beginner to Advanced Monthly Plans

Beginner (Starting from Walking)

Goal: Build from brisk walking to continuous light jogging.

• Week 1–2: Alternate 1 min jog / 4 min walk × 6 rounds (30 min total)

• Week 3–4: Alternate 2 min jog / 3 min walk × 6 rounds

• Frequency: 2–3 times/week

Intermediate

Goal: Continuous running with controlled heart rate.

• Week 1–2: 10 min jog + 2 min walk × 2 rounds

• Week 3–4: Continuous jog 20–25 min at conversational pace

• Frequency: 3 times/week

Advanced

Goal: Build endurance and speed while staying within safe HR limits.

• Week 1–2: 30 min continuous run + optional 4 × 1 min gentle pick-ups

• Week 3–4: 35–40 min run, HR 60–70% of HR reserve

• Frequency: 3–4 times/week

Useful Apps & Tools

• NHS Couch to 5K – beginner-friendly running plan.

• Polar Flow / Garmin Connect – for heart rate and pace tracking.

• Strava – to track progress and connect with others.

• MapMyRun – route planning and progress tracking.

Long-Term SMART Goal Example

Specific: Run 5 km continuously without exceeding 70% HR reserve.

Measurable: Record HR, time, and distance weekly.

Achievable: Progress over 12 weeks.

Relevant: Supports cardiac fitness goals.

Time-bound: Aim to achieve within 3 months.

Summary

Running can be a safe, enjoyable, and highly effective way to boost your heart health after a cardiac event — but the key is gradual progression, monitoring, and safety. With the right plan, you can reap the physical, mental, and emotional benefits while keeping your heart safe.

If you’d like personalised running guidance, book a session with My Movement Medicine for expert, clinically guided training.📅

Book here: My Movement Medicine Sessions

References:

1. British Heart Foundation. Physical Activity and Heart Disease. BHF, 2023.

2. NHS. Couch to 5K. NHS UK, 2024.

3. Association of Chartered Physiotherapists in Cardiovascular Rehabilitation (ACPICR). Standards for Physical Activity and Exercise in the Cardiac Population. 2023.

This blog post was written by Jamie Pickett, Clinical Exercise Physiologist, with AI assistance.