What is the Rate of Perceived Exertion Scale and How to Use It in Running
Have you ever heard of the Rate of Perceived Exertion scale? Even if you have heard of it, maybe you aren’t sure how to use it in your training? Well, we’re here to share all the details about what it is, how it can help your training, and how to use it!
What is the RPE scale?
The RPE scale is based on the original Borg Scale which is a subjective measure of how hard you perceive an exercise to be. The original scale goes from 6-20 and corresponds to heart rate zones by multiplying where you fall on the scale by 10 (i.e. if you are at a 13 on the original Borg Scale, your heart rate would be 130 (13x10=130).
The modified RPE scale is used to assess breathlessness versus heart rate, and is a bit easier to assess on a percentage basis (i.e. running at 80% of my max effort is an 8 out of 10).
How to use the RPE scale in your running
The RPE scale can help regulate your exercise intensity and optimize your training outcomes. By using the RPE scale you can adjust your training intensity based on how hard you perceive a workout to be, rather than solely relying on external metrics such as pace or heart rate. This can be particularly useful in situations where external factors may affect performance, such as during hot and humid weather conditions or at high altitudes.
Here are some tips to use the RPE scale in your training:
1. Familiarize yourself with the scale
Athletes should start by familiarizing themselves with the scale and what each number represents. Check out the chart below for the numbers and corresponding effort levels and intensities:
2. Determine your target RPE for your run
Prior to heading out for your run, determine where you need to be on the scale. For example, a recovery run will be a 2 on the scale. If you have a tempo run on the schedule, that will be a 7 out of 10. Ease into any type of run with a warm up and take it slowly. This will prevent you from going too hard on an easy day and having to slow way down, and it will leave you with energy for the hard efforts in your speed session.
3. Monitor your RPE throughout the run
During your runs, periodically check in and rate your perceived exertion on the scale. If you find that your perceived exertion is too high, you can adjust or reduce the training intensity to bring it back down to where you should be. Conversely, if you find that the perceived exertion is too low, you can increase the intensity to achieve a more challenging workout.
How the RPE scale can help your training and racing
RPE is such a helpful training tool because, as previously mentioned, it accounts for changes in external factors like stress, terrain, weather, nutrition, training fatigue, etc. Unlike training by pace, RPE is easily accommodated for these external stressors. Unlike heart rate training, you don’t need extra equipment to ensure you’re in the correct zone.
Understanding effort over pace
By using the RPE scale, you will better understand your effort and intensity levels. This can prevent you from pushing too hard in workouts or on easy runs which will help you avoid running too much in the grey zone - that moderate intensity zone that’s a little too hard to recover from, but not hard enough to get the benefit of a speed workout. Spending too much time in this zone can lead to overtraining or injury.
Prevent overtraining or burnout
Using the RPE scale also helps you figure out if the same workout is getting harder or easier. A sign of overtraining or fitness gains. This then translates to improved race times or pulling the plug so you don’t dig a deeper hole for yourself.
Race day
In racing, the RPE scale can help you adjust to the course and the conditions so you don’t burn out too quickly if it’s hot or a hilly course. By getting more in tune with appropriate effort and intensity levels, you’ll know how to pace yourself over the distance which can help with your finishing kick and knowing when it’s time to push.
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