Coach Steve
5 min read
22 Oct
Effort Perception in Running: Decoding RPE, Talk Test, and Zones

Understanding Effort Perception in Running


When it comes to running, understanding how hard you are working can be as important as the distance covered. The perception of effort, or how you feel plays a pivotal role in an athlete's journey and understanding how you feel when running in relation to pace, heart rate or training zone is an important skill to master in helping to optimize workouts and avoid burnout. 

While heart rate, pace and power can give you an indication of how hard you are physically working, effort perception is not just about the physical but also the mental aspects of endurance which can impact performance significantly.  Here are some key elements to consider:

  1. Effort is subjective: what may feel like an all out effort for one athlete could feel comfortable to another athlete. This individuality is important when considering training structure and race pace.
  2. Psychology: has a huge impact on an athlete's perception of effort.  Maybe running 9min/mile felt fine last week but this week the athlete's mindset is negative for some reason and that same 9min/mile feels harder even though physically it is likely the same effort.
  3. A holistic approach to training, incorporating effort perception, like the Rate of Perceived Exertion (RPE) and the Talk Test, allows athletes to gauge their intensity levels better, leading to informed training decisions which take into account how they feel on any given day.

Understanding and embracing these factors can transform how athletes engage with their workouts, making them more achievable, enjoyable and ultimately enhance performance, this is why at PFM Coaching I use a combination of pace, heart rate and RPE when assigning training, often providing all three as an option within an individual workout.

Rating of Perceived Exertion (RPE)

What is RPE?

The Rating of Perceived Exertion, commonly known as RPE, is a subjective scale that allows individuals to assess their effort during physical activity. Developed in the 1960s by Swedish researcher Gunnar Borg.  PFM Coaching use a version of this scale where RPE varies from 0 to 10 as indicated below:

1-3:   A light effort

3-5:   Light to moderate effort

5-6:  Moderate effort

6-8:  Vigorous effort

9-10:  Max effort

This RPE scale serves as an easy way for runners and athletes to  gauge how hard they feel they’re working, taking into account their physical sensations, such as breathlessness and muscle fatigue.

Benefits of Using RPE in Running

Incorporating RPE into training offers several advantages, including:

  1. Personalized Training: RPE helps athletes adjust their intensity based on how they feel, rather than just relying on  pace or heart rate.
  2. Injury Prevention: Monitoring RPE can prevent overexertion, allowing athletes to listen to their bodies and avoid injuries.
  3. Enhanced Mental ToughnessBy consciously pushing through perceived barriers, athletes can improve their ability to  handle discomfort during intense workouts.
  4. Reduces Anxiety: Many athletes worry about hitting pace targets or holding a particular heart rate, aiming for an RPE can alleviate this focus on numbers.
  5. Requires No Equipment: You don’t need a watch or heart rate monitor to tell you that you are at the target intensity.
  6. Suitable For All Terrain:  RPE is great for judging effort regardless of terrain so is particularly suited to trail and ultra runners.

Using RPE not only develops a deeper understanding of how the  body is responding but also allows the athlete or coach to make informed decisions when tailoring training for optimal performance.

Relationship Between Effort and Talk Test

Talk Test as an Indicator of Exercise Intensity

The Talk Test is an intuitive way to assess exercise intensity, especially for runners looking to gauge their effort level without the need for gadgets, making it particularly suited to those just starting, but equally useful to more experienced runners. Simply put, the Talk Test evaluates how comfortably you can converse during your workout. When incorporated into running, it becomes an excellent tool for determining whether you are training at a light, moderate, or vigorous intensity.

  1. Low Intensity: If you can chat easily, you're likely at a low intensity (RPE 2-3).
  2. Moderate Intensity: If you can speak but need to pause for breath, that's moderate (RPE 4-6).
  3. Vigorous Intensity: Struggling to complete a sentence?  That’s a sign you’re in the vigorous range (RPE 7-8).

Studies support this relationship, indicating that when talking becomes difficult, you've likely crossed into a more intense workout.

Incorporating the Talk Test in Your Running Routine

Integrating the Talk Test into your running routine can transform how you approach training. Here’s how to get started:

  1. Set a Baseline: Start by assessing your talking comfort level during an easy run.
  2. Adjust Based on Feel: As workouts progress, listen to your body; if talking feels laboured, you may need to dial back the intensity.
  3. Use it on Interval Days: During high-intensity intervals, aim for those no talking zones. This will build endurance and speed.

Remember, the Talk Test isn’t just about numbers; it’s an opportunity to listen to your body and enhance your running experience!

Training Zones in Running

Understanding training zones is essential for effective running. These zones correspond to the intensity of your efforts  and can guide your workouts toward specific goals. Here's a  breakdown of how PFM Coaching apply these zones:

  1. Recovery Zone (1-3 RPE).  It's very easy to hold a conversation. This zone is ideal for recovery runs or long, steady sessions.
  2. Long Endurance Zone (3-5 RPE).  Still a conversational effort, ideal for building endurance with limited stress on the body.
  3. Intense Endurance Zone (5-6 RPE).  Can now only speak a few sentences at a time.  This gives much the same adaptions as Zone 2 but requires more recovery time.  Not used often (maybe race pace familiarisation)
  4. Lactate Threshold Zone (6-8 RPE).  Breathing becomes labored, and conversations are challenging. This zone is great for high intensity work to develop the bodies ability to maintain a higher intensity for longer.
  5. Vo2 Max Zone (9-10 RPE).  Now only able to speak a word or two at most, used for short and very intense efforts.
A table showing how rate of perceived exertion (RPE) relates to different training zones and application of the talk test for each zone


How to Determine and Utilize Training Zones

To effectively utilize these zones, listen to your body. Keep a journal noting RPE levels after each run.  PFM Coaching use a coaching platform that allows you to log this information by giving each run a how it felt rating long with space to leave comments.

  1. Start Simple: Use the Talk Test to find your comfort levels.
  2. Adjust as Needed: On days when you feel off, don’t hesitate to run at a lower zone to avoid overtraining.
  3. Set Goals: Focus on specific zones for different workouts—easy runs for recovery, easy to moderate runs for endurance, and hard efforts for speed.  If you are one of my athletes, this is taken care of for you.

By strategically cycling through these training zones, you can optimize your training adaptions and as such performance while enjoying your running journey even more!

Psychological Factors Affecting Effort Perception

Mind-Body Connection in Running

The mind-body connection plays a crucial role in how athletes  perceive effort during their workouts. Recent studies highlight that our emotional state significantly influences our  perception of exertion.

When athletes are feeling positive, they may underestimate the intensity of their efforts, making workouts feel easier. Conversely, negative emotions can amplify feelings of fatigue, making it seem as if every mile is an uphill battle.

Strategies to Improve Effort Perception

Improving effort perception can enhance performance and enjoyment in running. Here are some practical strategies:

  1. Self-Talk: Positive affirmations can enhance performance, helping athletes better endure tough workouts. A mantra like “I can do this” can shift perceptions from struggle to achievement.
  2. Focus on Breath: Coordinate breathing with steps to enhance relaxation and decrease perceived effort.
  3. Mindfulness Practices: Engage in mindfulness exercises to promote a positive mindset during runs.
  4. Visualize Success: Picture positive outcomes to reduce anxiety and boost confidence.

By applying these strategies, athletes can effectively manage  how they perceive effort and transform their running experience!

For a simplified approach to applying these principles read my Blog "Training Effort Levels - A Simplified Approach"