Running has now become a part of people's lifestyles. However, behind this trend lies an important, often overlooked aspect: arrhythmia.
Arrhythmia is a disturbance in the heart's rhythm. The heartbeat can be too fast, too slow, or irregular. In most people, this condition is harmless. However, in certain situations, arrhythmia can cause serious symptoms, especially if triggered by intense, uncontrolled exercise.
Arrhythmias That Can Occur in People Who Run Regularly
The type most commonly associated with endurance exercise is atrial fibrillation. This condition causes an irregular heartbeat and often feels like palpitations. Symptoms can include:
- Irregular heartbeat
- Get tired quickly even though the pace is normal
- Dizzy
- Congested
- Discomfort in the chest
The risk is more common in those over 40 or those who have been training intensely for a long time. However, this doesn't mean that young runners are necessarily safe. If you have any symptoms, you should still get checked out.
Guide to Calculating Your Heart Rate Safe Zone During Running Training
To keep running safe, it is important to know your heart rate limits during exercise by:
1. The first step, calculate the Maximum Heart Rate or MHR with the simple formula 220 minus age.
Example of age 35 years
220 – 35 = 185 bpm
2. The second step, take 85 percent as the safe limit for intense exercise.
Example = 85 percent of 185 = approximately 157 bpm.
This means that if you are 35 years old, your heart rate should not routinely exceed 157 bpm when running.
Frequent exercise above 90 percent of MHR can lead to excessive fatigue, stress on the heart's electrical system, and an increased risk of arrhythmia in individuals with underlying risk factors.
Smartwatches can be used to monitor your heart rate. However, if you experience irregular heartbeats, don't immediately assume it's just a device error.
Don't Ignore Danger Signs
Get checked immediately if you experience the following symptoms:
- Irregular heartbeat during or after running
- Fainting or nearly fainting
- Chest pain
- Unusual shortness of breath
- Family history of sudden cardiac arrest
Arrhythmias can often be controlled if detected early.
Stay Active, But More Aware
Running remains one of the best exercises for the heart. The key is not to stop, but to become more aware of your body's condition.
For those of you who regularly run, especially those over 40 or who frequently participate in long-distance events, examinations such as an EKG, treadmill test, or 24-hour heart recording can help ensure that your heart rhythm remains safe.
At EMC Hospital, comprehensive cardiac evaluations are performed by cardiologists using comprehensive diagnostic facilities. With the right examination, you can continue running without worry.
Running may be a challenge, but your heart remains a priority.
This article was written by Dr. Engine Rabindra Ariapramuda, Sp.JP (Cardiologist and Blood Vessel Specialist at EMC Cikarang Hospital).