High heart rate on easy runs despite my pbs

Stressed? Sleeping poorly?

not feeling stressed, the sleep part, well i dont always sleep good but i can sleep 8h every night, so don't think thats the problem.

the bpm varies, sometimes i can run with 138 bpm and then the other day boom 155

Have you checked if anything in your diet inhibits iron absorption? A surprising number of things do. For example, drinking tea before/with/after meals has a huge effect I found out recently.

Yes, i have that in mind, always supplementing 60mg of Iron 2h after eat and 2h before..

Obvious questions are what's your max HR, how has your HR at easy pace changed over the last year, what does the rest of your training look like, and could you possibly be under-recovered/overtrained?

When i did COROS lactate threshold the results were: 195bpm max estimated and 179 LTHR.. i follow 80/20 structure where i put on the 20% side thresholds workouts and vo2, the rest of the week easy run..not under recovered or over trained

Why do you care what your heartrate is?

Heart rate training, with accurate measurement, is significantly more useful/powerful than using a lactate meter.

With your PB’s, 5:00/km should feel easy. Does it actually feel easy?
When you are doing other activity that feels easy, is your heart rate elevated like that (to 79% max)?

Always, if there is any doubt regarding the accuracy of your measurement, verify it with a manual pulse measurement; immediately stop, fingers on neck artery, count pulses in 6 seconds and multiply by 10.

HR is the most useful metric, even if people say it's not, it is. Because if your "easy run" makes you beat at 170bpm its not easy.

It should feel yeah you're right but at that pace im like 155bpm and if i increase to 4:30/km im already at 160bpm so its not easy at all, im breathing faster than i would like to feel an easy run.. Other activities like bike i can ride at 135bpm with no problem feeling easy

Try Santa Claus. Much more believable.

To be clear, you are saying it actually doesn’t feel easy, and the measurement makes sense?

Can you hold a conversation at that pace? It sounds like the answer is no.

So your mechanics may be very inefficient at that pace, and/or your aerobic threshold is significantly underdeveloped. You need to just slow down (run/walk if necessary) keeping the heart rate below 75% max (set heart rate high/low alerts on the monitor to tell you when to walk and when to run) for gobs of miles to further your aerobic development.

Also, run/walk the easy miles in a fasted state, with no sugar intake. The idea is to get the body burning fat.

I have also been having heart rate issues. I was a 15ish 5k runner 25+ years ago and just run casually now. Post Covid i've been having a high rate when i run easy as well. I've found that sometimes some higher intensity early on with a slowdown can sometime kick my heart rate up then drop it down to a lower rate for some reason.

Also noticed that particularly when it's hot out, allergy season, or dehydrated these generally increase my heart rate as well.

I have been quite worried as well and not really sure what's the cause of this.

Agree with these questions. Might be worth it to get a new strap to confirm your data. 155 does seem pretty high but some people have naturally higher/lower heart rates. Maybe yours is on the higher side. 26 is young so your max should be pretty high. You could do some testing there to confirm. Not every 26yo fits into a box where their max is 190s & all their easy running is 140ish. If it feels easy then it very well could be. If it feels hard then pursue that.

You can’t teach an elderly man new tricks. He’s been everywhere, done it all, learned everything there ever was to learn. Go away with your new fangled sciency belief in the importance of the heart in aerobic conditioning!

I can talk but not feeling 100% good and floating throught the session, i can run at 3:25/km with my bpm holding 175bpm steady which is good, it is the spot where i run my threshold sessions, but you're right, i think my aerobic part is not good..

do you think riding will help? i can ride at 135bpm feeling easy.. but im not sure if it translates to run