Being a smart runner means walking the fine line between listening to your body and knowing when to ignore it to push your limits. The way to walk this fine line is to learn to run by the RPE scale. RPE in running stands for rate of perceived exertion or relative perceived exertion. Show
Learning how to run by RPE is an art that has gotten overly complicated. Runners are now bombarded by stats from our wearables to our apps to race pace calculators. All this noise can distract away from the true measure of our training: how we feel. And because there are so many variables in running and life—which are inextricably linked—how we feel on a run can be very different. We can run the same course at the same pace in the same weather wearing the same clothes after eating the same breakfast and feel GREAT or TERRIBLE on any given day. Life stress, a sick kid, your menstrual cycle, or a thousand other things, can impact our run. Our Garmin or GPS watch doesn’t factor this in, but our body does. Related: Running on No Sleep: Do or Don’t? Because runners can be perfectionists or have an OCD tendency towards numbers (c’mon guys, I know it’s not just me!), we try to run certain paces no matter the cost and this can sabotage our training. The antidote to this is running by RPE. In this article, I’m going to explain:
So, let’s go! What is RPE in running?RPE in running or, running by the Rate of Perceived Exertion scale, is running by the measure of intensity (how hard the run feels). Rate of perceived exertion is based on physical reactions to your exercise including:
The most common RPE scale for running rates intensity levels from 1 to 10: 1 being extremely light intensity and 10 being all-out running. There are other RPE scales with different ranges like the Borg scale which I mention below. For my athletes and for this article, I’m going to use the most simplistic RPE scale of 1-10. What is the RPE scale for running?The RPE scale for running aligns numbers 1 to 10 with different training zones and paces ranging from recovery, easy, threshold, to interval paces. Here is your RPE scale for running:
In other words, RPE in running is:
Is running by effort and running by RPE the same?Running by RPE is NOT running by pace, heart rate, percentage, or even effort. It is running by exertion or running by feel or intensity. Effort and exertion aren’t the same though they are cousins. Effort is a factor in exertion. You may be doing an easy run that feels hard because you’re tired but your heart and breath rate are low. Therefore, it would still rank lower on the RPE scale. You may be running around the track doing fast intervals, feeling like you’re flying. Your effort may seem low but your heart and breathing rates are racing. This is high on the RPE scale for running. Is running by heart rate and RPE the same?Running by RPE and running by heart rate zones are not the same—though they are related. Running by RPE factors in your heart rate but also factors in other physical factors including your breath rate, perspiration, and how you feel overall. Conversely, training by heart rate zones only considers how fast your heart is pumping which can be influenced by multiple factors. To get your true heart rate zones requires lab testing. Some examples that could impact your heart rate include:
The Borg RPE scale blends exertion with heart rate zones. It is a scale ranging from 6 (no exertion) to 20 (max effort). To use it, you take the exertion score and multiply it by (roughly) 10 to get the approximate heart rate. For example, a tempo run should be a 13 to 14 on the Borg scale, so then your corresponding heart rate should be in the 130s or 140s. Related: How to Start Running: A Complete Beginner’s Guide How does the RPE scale correspond to HR zones?The RPE scale and heart rate zones are related. Both have intensity levels and corresponding runs. Below is a summary of RPE levels and heart rate zones:
Related: How to Use Heart Rate Zones Running with a Stroller Why should I use RPE for running?There are so many reasons to use RPE in running: 1. RPE factors in variables of running.The beauty of using RPE for running is that it factors in all the variables of running such as:
2. RPE allows you to train more effectively.Running by RPE is a subjective way of training that allows you truly be in tune with your body. This helps you execute the purpose of each run. Related: Garmin Metrics Explained By training by rate of exertion, you will:
Related: What is a Tempo Run? For example, you may think 60 miles a week is a great training load. But when training by the RPE scale, every run may feel hard at that volume. This may help you recognize that 50 miles is an optimal training volume for you. Related: How Many Miles Should I Run in a Day? 3. No need for a watch.Running by feel is simple and gets you back to the pure joy of feeling your body move. You don’t need an expensive watch. You don’t need to calculate data or compare yourself to others. All you need is to tune in to how you feel. How to calculate RPE in running?Use the RPE in running to stay in tune with how you truly feel. This requires practice and patience. Start by first differentiating between extremely easy and extremely hard. Then fill in the blanks in the middle. Remember most of your easy runs should be around a level 3. That’s just a couple of ticks up from walking. Many runners will need to run without earbuds and watches hidden to raise their physical awareness. Do body scans and take note of how:
These factors collect to create your rate of perceived exertion. Knowing these true indicators will help you tune into your true training zones and know when to push and when to hold back. Related: The Benefits of Running Easy How can I tell what a hard effort is?A hard effort in running (levels 7 to 10 on the RPE scale) is characterized by heavy breathing, a high heart rate in zones 3-5, high perspiration, and feeling tired. It is also difficult to talk. Chances are, when running at a hard effort, you are thinking about when you get to stop running. Often when running at a hard effort is when you start battling negative thoughts. Related: 9 Mental Training Tips for Runners from Sports Psychologists What is easy effort running?When running at an easy effort you feel like you can run forever, you can hold a conversation or sing a song, your breath and breathing rates are low, you aren’t sweating a lot, and you feel energized, not tired. 7 Tips to Run by RPE
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