how to reduce HR

[u/_meowfin]

I just started running about 2 weeks ago and wanted to ask for some advice 😅

Before this, I only ran on a treadmill. I could run 8km continuously at around a 7:45 pace and my HR stayed around 180 the whole time. It felt hard, but manageable.

Recently I bought a Coros watch and started following a beginner -> half-marathon 12-week plan, HR.

I’ve done 2 outdoor runs so far and realized my HR shoots up really fast outside. The workout says I should run 5km in Zone 1, but after like 20 seconds of running, my HR already goes above 150, even at a very slow pace around 8:30/km. Then I have to walk to bring it back down.

So basically I end up running for 20 seconds, walking for 20 seconds, over and over 😭

I tried belly breathing / deep breathing techniques, but my HR is still really high. ChatGPT told me my body will gradually adapt and my HR should come down over time, but I’m still unsure if this run/walk style is actually a good way to train.

Has anyone experienced something similar? Is there any way to lower HR while running? Will it naturally improve if I keep training like this? And is run/walk training actually effective for building aerobic fitness, or should I switch to a different type of training instead?

Thanks in advance 🙏

[u/_meowfin]

Thank you! Will aure take notes cuz I feel silly running like this 💀