RATE OF PERCEIVED EXERTION for Runners RPE: The Ultimate Way To Measure Your Runs
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- čas přidán 24. 07. 2024
- Rate of Perceived Exertion (RPE) is a great tool for measuring and gauging your running effort.
My RPE Article (includes RPE chart to download) ▶▶▶
marathonhandbook.com/rate-of-...
Oodles more stuff! ▶▶▶
marathonhandbook.com/
#RPEChart #RPEScale #RateOfPerceivedExertion
00:00 - What Is RPE?
01:50 - Why You Should Use RPE
03:42 - The Original Borg RPE Scale (Pros/Cons)
04:44 - Explaining the 1-10 RPE Scale
07:55 - Getting Used to Running Based on RPE
08:32 - Putting RPE into practice
10:22 - Using RPE in half marathon or marathon training
12:15 - Wrapping up RPE - Sport
Do you guys run based on RPE? How well did the video cover the topic - let me know below!
Great video Thomas. Really informative!
@@antonystables5230 Thanks Antony!
Good advice. So many training plans reference 5k pace 10k pace etc which is not as clear as RPE especially on hilly runs. And looking at a watch all the time is a distraction.
Great video. Very helpful! Thank you :)
A completely new runner here. It was interesting to see this video because I naturally used this in my running without having heard about it. I used percentage levels from 10% up to 100%. Thanks for your videos.
I love this..I am 50 years old and relatively new to running.I drank and smoked for 30 years and was 15kgs overweight at 170cm.I finally mended my ways and lost some weight through diet and boxing at the gym in the summer 0f 2019-2020. When Covid hit they shut the gym and I started running. I, of course, started running "Flat out " and immediately got injured. With a heap of research and sidelining of my ego I found easy running !. My zone 2 effort ( 3-5 out of 10) is my sweet spot. I run up to 90% of my milage at this pace. For me this is in the range 130-140 BPM I set my watch to only show HR and then run purely on time. Eg 45 mins up to 1.25 hours aiming for an average HR of 135 BPM.Even walking sometimes when my HR topped 150 on hills. My pace may vary by up to 1 full min per km depending on terrain and all the factors you mentioned on other videos.( sleep . stress . diet etc.) After 5-6 months slowly increasing my milage I've gone from a 6.40- 7.00 min per km to a 5.40/ 6.00 min Km at the same low HR. You do get faster running slow ! My aim is to break 2 hours in the Half Marathon this summer. ( I'm in Australia ) Then ultimately break 4 hours for the Marathon. I have run 4 Half Marathons ( 1of them a 30KM charity run. ) so far with my time improving from 2.21 to a 2.07 . I have run a 23 min 5k and a 53 min 10k but not in a race situation. I seem to prefer the longer it goes. Thank you again for all your content. check me out on starva ... Dan Mashman. cheers.
Glad it helped Dan!
Excellent! Very interesting.. you are very clear bro, thank you!
I'm really enjoying your videos. Great knowledge, eloquently shared, makes instant sense. Thank you.
Cheers Nick! I'm currently aiming to put out about one each week, glad you're enjoying them so far
Lately, I have been running on mixed levels of exertion. I spend most of my time between a three out of ten to a four out of ten exertion, where my body still uses fat as its primary source to keep up with those above said levels of exertion. I rarely use ten out of ten exertion and ironically, I must back off to a number between eight and nine in order to give my heart a chance to reach its ten out of ten exertion because it takes my heart rate a while to climb. In terms of heart rate training, I use RPE between three and four to enlarge my base and it helps with my resting heart rate. Exerting my heart rate to its ten out of ten helps for recording new maximum heart rates and resetting zones. This helps me gain speed. I am training to run a six minute mile at a pace that I tried months ago that felt like ten out of ten exertion and there was no way that I could complete a six minute mile on that day. I could have run a slower mile if I wanted to. I am still not ready for a six minute mile yet, but I can now run that same fast pace for a three minute half mile and it no longer feels like ten out of ten exertion, only nine out of ten. One day, I will run that six minute mile.
You'll get there! RPE style training is a great tool for reducing your mile time!
I do 1-10 RPE. It changed my running. I got faster.
Incredible & Thanks :)
Glad you liked it!
Good video. I think it is important not be be obsessed with the numbers on "wearable tech", as though a run (or body) is some kind of science experiment. Everything tracked and a GPS watch (computer) monitoring every last metric, literally telling you what to do? No thanks!
Agreed!