Why Runners Have the Chillest Hearts
Resting heart rate doesn’t sound exciting. It’s not something you can flex about. It won’t win you any medals. Honestly, most people barely think about it.
But here’s the thing: it is one of the most important numbers your body has to offer.
Your resting heart rate — how many times your heart beats per minute when you’re just sitting still — is basically a daily snapshot of how hard your body has to work just to keep you alive. A lower resting heart rate generally means your heart is strong, efficient, and relaxed. A higher resting heart rate? That’s your body’s quiet way of saying, “This is taking more effort than it should.”
The good news? Running happens to be one of the simplest, most effective ways to lower it.
Let’s get into it.
1. The Quiet Number That Says Everything
Resting heart rate isn’t something you feel directly. It doesn’t make your legs sore or show up in the mirror. But it’s a crucial indicator of your long-term health.
Here’s why it matters:
A lower RHR = better cardiovascular efficiency. It means your heart pumps more blood with each beat, so it doesn't need to beat as often. Like an efficient pump instead of one that's constantly sputtering.
It’s also linked to longer life. In a large longitudinal study published in the Canadian Medical Association Journal, researchers found that individuals with a resting heart rate over 80 bpm had a significantly increased risk of all-cause mortality (~45% greater), particularly from cardiovascular disease.
Even tracking it over time can be helpful. If your resting heart rate steadily creeps up, it can be an early warning sign of stress, overtraining, poor sleep, illness, or deeper cardiovascular issues.
Resting heart rate is like your body’s check engine light — it won’t tell you exactly what’s wrong, but it’ll tell you something is.
2. Why a High Resting Heart Rate Isn’t Just a Number
This isn’t just a quirky stat on your smartwatch. A high resting heart rate is a real, documented health risk.
Let’s look at what we’re dealing with:
A 2013 study in Heart followed over 5,000 healthy men for 16 years and found that those with an RHR over 80 bpm had a threefold higher risk of death compared to those with a rate below 50 bpm — even after adjusting for fitness level.
A meta-analysis of 46,000+ participants found that every 10 bpm increase in resting heart rate was associated with a 17% increased risk of cardiovascular death.
High resting heart rate has also been linked to hypertension, type 2 diabetes, inflammation, and abnormal heart rhythms — all serious conditions that quietly develop over time.
A heart that has to work overtime just to keep you vertical is more likely to wear out early. And let’s be real — we don’t need our hearts putting in overtime while we’re scrolling Reddit to the toilet.
3. Running: Your Built-In Heart Reset
Now for the good part — running can help. A lot.
Your heart is a muscle. Like any muscle, it adapts to training. And aerobic endurance exercise — especially running — makes it stronger and more efficient.
Here’s how:
Running increases something called stroke volume — basically, the amount of blood your heart pumps with every beat. The more blood per beat, the fewer beats your heart needs to do the same job. That’s why your resting heart rate drops.
You don’t need to run marathons to benefit. Just 30 minutes of moderate aerobic exercise — three to five times per week — can significantly lower resting heart rate in just a few weeks.
In simple terms: running acts like a reset button for your heart. And the best part? It’s free, accessible, and comes with side effects like clearer thinking, better mood, and stronger legs.
TL;DR (But You Should Really Read It)
Running lowers your resting heart rate. And that’s a good thing — because a lower resting heart rate is strongly linked to better cardiovascular health, longer lifespan, and overall resilience.
A high resting heart rate? That’s a quiet signal you shouldn’t ignore.
Keep your pulse boring. Because in this case, boring is exactly what you want.
