An Eagle carries the flag during the Memorial Miles Monthly Mission flagship event in Washington, DC, 2023.

Whether you're an experienced runner or considering taking up running, there's a simple yet powerful tool you should know about: Rate of Perceived Exertion, or RPE. This concept can help you train more effectively, whether you're just starting out or you're a seasoned athlete.

What is RPE?

Simply put, RPE is a scale that measures how hard you feel your body is working during physical activity.

RPE is a subjective measure, meaning it's based on your own perception of effort, not some fancy gadget or complicated formula.

RPE can be a powerful tool that can help you gauge your effort during runs and workouts without relying on heart rate monitors or pace calculators. It's just you, tuning into your body, and pushing yourself to the right level.

The RPE scale typically ranges from 0 to 10 and looks like this:

0-2: Very light effort like walking.
3-4: Light effort, comfortable pace where you can easily hold a conversation
5-6: Moderate effort, breathing is heavier but you can still talk
7-8: Hard effort, breathing is heavy and it’s hard to talk
9-10: Maximum, all-out effort

What are the Benefits of Using RPE?

When it comes to tracking your runs, sometimes the best tool isn't strapped to your wrist or synced to your phone - it's right between your ears.

Rate of Perceived Exertion (RPE) is the secret weapon that top athletes and everyday runners alike use to gauge their effort and maximize their training. But why should you care about RPE?

Let’s break it down. Here are four game-changing benefits that'll make you wonder how you ever trained without it.

Accessibility: You can use RPE anytime, anywhere, without relying on technology. All you need is yourself.
Adaptability: It accounts for variations in your training, how you feel, the weather, etc.
Versatility: RPE can be applied to various types of workouts, not just running.
Body Awareness: It helps you become more attuned to your body.

Applying RPE to Your Training

Now that you understand what RPE is and why it's beneficial, let's get down to the nitty-gritty of how to actually use it in your training.

Whether you're just lacing up your running shoes for the first time or you're a seasoned marathoner, incorporating RPE into your workouts can take your performance to the next level.

Here's how to use RPE on your training runs.

Easy runs: Aim for an RPE of 3-4. You should be able to maintain a conversation.
Tempo runs: Target an RPE of 6-7. It's challenging but sustainable.
Interval training: Push to an RPE of 8-9 during hard efforts, then recover at a 2-3 for a minute or two before repeating.

Remember, using RPE effectively takes practice. Pay attention to how different efforts feel during your workouts. Over time, you'll develop a more accurate sense of your exertion levels.

By incorporating RPE into your training, you can make your runs more purposeful and effective. It's a valuable skill that can help you progress in your running journey, regardless of your starting point or goals.

Give RPE a try on your next run. You might be surprised at how it enhances your training experience and helps you achieve your running goals.

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