What You Need to Know About Heart Health Before Running

Running is a popular form of cardio exercises, but sceptics often warn about its harmful effects on the heart and blood vessels. Let’s talk to a cardiologist to find out whether running is really harmful and how to stay healthy and avoid heart problems.

When running makes your heart healthier

Orazbek Sakhov, a high category cardiologist, Head of the X-ray Endovascular Surgery Unit at Almaty City Cardiology Centre, and President of Kazakhstan Society of Interventional Cardiologists, stresses that running correctly can be an excellent way to prevent cardiovascular diseases:

“If you have no serious illnesses and feel well, running is not only safe but also beneficial. Regular running helps lower “bad” cholesterol levels, stabilise blood pressure and improve overall vascular health.”

However, you should maintain balance in everything. Running will be healthy if you approach it “wisely”.   

‘The main point is to maintain balance: don't take excessive loads, give your body time to recover, eat healthy food, and gradually increase the load. If you are a beginner, don’t try to run a marathon without proper preparation, but gradually increase the load and listen to your body,” explained the cardiologist.

How to check your blood vessels?

A medical examination is more than just a box to check for study and employment purposes. It is the direct responsibility of every athlete.

“We recommend undergoing a basic check-up before starting regular training sessions, whether it’s running or any other sport. This includes a complete blood count, electrocardiogram (ECG), heart ultrasound, and examination by a general practitioner or cardiologist. People over 40 should have a stress ECG to see how their heart works during physical activity. It takes not much time, but gives you peace of mind,” said the President of Kazakhstan Society of Interventional Cardiologists.

If you have no any complaints, it is sufficient to undergo a complete check-up once every two years. Runners over 40 are advised to visit a doctor annually.

Do not ignore symptoms

Orazbek Sakhov notes that even with hidden problems, the heart usually sends signals (shortness of breath, irregular heartbeat, chest pain). Responsible runners pay visit to their doctor immediately: 

“Runners often come to us with heart problems, chest discomfort, dizziness after running, or excessive fatigue. We conduct diagnostics, explain the cause and propose steps to do next. Sometimes it turns not so serious — they are simply training incorrectly or overexerting themselves. The main thing is not to ignore the body’s signals.”

Special attention should be paid to your pulse. Running fast at full speed with a high pulse rate is a common mistake among beginners.

“On average, a safe pulse rate during light running makes up approximately 120–150 beats per minute. This depends on your age and fitness level. If your pulse sharply jumps above 170–180 without serious training, it’s a reason to think about slowing down. The simplest rule is that if you can talk while running, you’re running at the right pace,” explained the high category cardiologist.

Contraindications to training

Orazbek Sakhov lists 10 conditions under which running is contraindicated. 

1. Recent myocardial infarction (within 6 months). Running may provoke a recurrent infarction or arrhythmia.
2. Unstable angina (pre-infarction condition). Physical exertion may lead to myocardial infarction or life-threatening arrhythmias.
3. Severe heart failure (NYHA functional class III–IV) due to various causes. Your heart cannot cope even with everyday activities. Symptoms: shortness of breath at rest, swollen lower extremities, in advanced cases — fluid in the lungs and abdomen.
4. Uncontrolled arrhythmia (atrial fibrillation with high heart rate, ventricular tachycardia, etc.). There is a risk of rhythm deterioration, loss of consciousness, sudden death.
5. Significant valvular disease of heart without surgical correction. Especially aortic and mitral valve stenosis, severe aortic regurgitation.
6. High blood pressure (≥180/110 mm Hg). With such rate, running can cause a stroke or hypertensive crisis.
7. Acute myocarditis, pericarditis, endocarditis. Any carditis makes any physical activity dangerous.
8. Aortic aneurism or aneurism of other large vessels. There is a risk of vessel rupture when pressure increases during running.
9. Recent heart or vascular surgery (without a doctor’s permission). Running is prohibited until full recovery.
10. Severe cerebral circulation disorders. For example, after a recent stroke.

‘There are conditions under which running without a doctor’s permission is not advisable. However, even in these cases you can walk or do other light sports. It is important not to self-medicate, but to consult a specialist,” concluded Orazbek Sakhov. 

If you follow recommendations from doctors and coaches, running can be the best way to prevent cardiovascular diseases. Don’t miss medical examinations, train properly, listen to your body, and if you’re ready, join running events.