Running: Gauging Effort with RPE, Talk Test, and Training Goals

How hard should running feel?

The ideal perceived exertion for running varies significantly depending on your specific training goals, from easy recovery runs to high-intensity speed work, and can be effectively gauged using tools like the Rate of Perceived Exertion (RPE) scale and the Talk Test.

Understanding Perceived Exertion

The "hardness" of a run is subjective but can be systematically quantified using methods rooted in exercise physiology. Perceived exertion is your body's conscious awareness of how hard it's working, integrating signals from your breathing, heart rate, muscle fatigue, and even mental effort.

The Borg Rate of Perceived Exertion (RPE) Scale The most widely used tool is the Borg RPE scale, typically ranging from 6 (no exertion) to 20 (maximal exertion). A modified, simpler 1-10 scale is also common, where 1 is very light activity and 10 is maximal effort. This scale allows you to assign a numerical value to how you feel during exercise, making intensity quantifiable without relying solely on technology.

• RPE 6-7 (1-2 on 1-10 scale): Very, very light effort.
• RPE 8-9 (2-3 on 1-10 scale): Very light effort.
• RPE 10-11 (3-4 on 1-10 scale): Light effort. You can easily hold a conversation.
• RPE 12-13 (4-5 on 1-10 scale): Somewhat hard. You can still talk but might be slightly breathless.
• RPE 14-16 (6-7 on 1-10 scale): Hard. You can speak in short sentences.
• RPE 17-19 (8-9 on 1-10 scale): Very hard. You can only speak a few words at a time.
• RPE 20 (10 on 1-10 scale): Maximal effort. You cannot speak.

The Talk Test A practical, immediate way to assess effort is the Talk Test. This method correlates well with ventilatory thresholds, providing a real-time indicator of your intensity zone.

• Easy Effort: You can carry on a full conversation without gasping for breath.
• Moderate Effort: You can speak in complete sentences but need to pause for breath periodically.
• Hard Effort: You can only speak in short phrases or single words.
• Maximal Effort: You cannot speak at all.

Matching Effort to Training Goals

Different training intensities elicit different physiological adaptations. Tailoring your perceived effort to your workout's objective is crucial for effective and safe training.

• Easy/Recovery Runs:

  • Purpose: To promote recovery, build aerobic base, improve fat utilization, and add volume without excessive stress.
  • RPE: 10-12 (Borg 6-20) or 3-4 (1-10 scale).
  • Talk Test: You should be able to hold a full, comfortable conversation.
  • Feel: Very comfortable, almost effortless. You should finish feeling refreshed, not fatigued.

• Moderate/Steady-State Runs:

  • Purpose: To improve aerobic capacity and endurance.
  • RPE: 12-14 (Borg 6-20) or 4-5 (1-10 scale).
  • Talk Test: You can speak in sentences, but you're noticeably breathing harder.
  • Feel: Challenging but sustainable. You might be slightly breathless, but not struggling.

• Tempo/Threshold Runs:

  • Purpose: To improve lactate threshold, allowing you to sustain a faster pace for longer.
  • RPE: 15-17 (Borg 6-20) or 6-7 (1-10 scale).
  • Talk Test: You can only speak in short phrases or one-word answers.
  • Feel: Uncomfortably hard, but you can maintain it for 20-40 minutes. You're "comfortably uncomfortable."

• Intervals/Speed Work:

  • Purpose: To improve VO2 max, running economy, and speed. These are short bursts of high intensity followed by recovery periods.
  • RPE: 17-19 (Borg 6-20) or 8-9 (1-10 scale) during the work intervals.
  • Talk Test: You can barely speak, if at all, during the hard efforts.
  • Feel: Very hard to excruciating during the work intervals. The recovery periods are crucial to bring your RPE down.

• Long Runs:

  • Purpose: To build endurance, mental toughness, and improve the body's ability to use fat as fuel.
  • RPE: Typically start easy, 10-12 (3-4 on 1-10 scale), and may drift to moderate, 12-14 (4-5 on 1-10 scale), as fatigue sets in.
  • Talk Test: Should be conversational for the majority of the run.
  • Feel: Sustainable and comfortable for extended periods. The challenge comes from the duration, not necessarily the intensity.

Beyond Perceived Exertion: Objective Measures

While RPE is invaluable, objective measures can complement your understanding of effort.

• Heart Rate Training Zones: Using a heart rate monitor, you can train within specific zones (e.g., 60-70% of max HR for easy runs, 80-90% for tempo) that correlate to physiological states.
• Pace and Power: For experienced runners, specific paces (e.g., minutes per mile/km) or power output (measured by foot pod devices) can be used to define intensity, especially on flat terrain.

The Importance of Listening to Your Body

Even with scales and monitors, your body provides the ultimate feedback. Ignoring its signals can lead to detrimental outcomes.

• Avoiding Overtraining: Consistently pushing too hard without adequate recovery can lead to chronic fatigue, decreased performance, hormonal imbalances, and increased susceptibility to illness.
• Injury Prevention: Pushing through pain or consistent excessive effort significantly increases the risk of overuse injuries.
• Adaptability: Your body's response to effort can change daily due to factors like sleep, stress, nutrition, and environmental conditions. Being flexible with your planned intensity based on how you feel is paramount.

Practical Application: Integrating RPE into Your Training

• Start with Easy Runs: The majority of your running volume (often 80%) should be at an easy, conversational pace. This builds your aerobic base safely.
• Vary Your Intensity: Don't run every day at the same "moderate" effort. Incorporate a mix of easy, moderate, and hard efforts throughout your training week.
• Log Your Runs: Note down your RPE and how you felt after each run. Over time, you'll develop a better understanding of your body's responses.
• Adjust as You Progress: As you get fitter, what once felt "hard" will begin to feel "moderate" at the same pace. Your RPE for a given pace will decrease, or you'll be able to run faster at the same RPE.

When to Consult a Professional

If you're consistently struggling to hit your target RPE, experiencing unusual fatigue, persistent pain, or have specific performance goals, consulting a certified running coach, exercise physiologist, or sports medicine professional can provide personalized guidance and ensure you're training effectively and safely.

Conclusion

There is no single "right" answer to how hard running should feel. Instead, effective training involves intelligently varying your perceived effort to achieve specific physiological adaptations. By mastering the art of listening to your body through tools like the RPE scale and the Talk Test, you empower yourself to train smarter, prevent injury, and unlock your full running potential.