Quantifying how hard your workouts feel can help you push past the psychological barriers that may be slowing you down.
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Training helps your body get fitter, but it also helps your brain become more comfortable with higher levels of perceived effort, Fitzgerald writes in his book. In other words, you have to train your brain to be uncomfortable just as much if not more than you train your body. “By training with RPE in mind, it extends your ability to withstand that hard effort,” says de Mille.
If these descriptions sound familiar, it’s because they are often the same descriptions used to outline heart rate zones. So how do these RPE zones translate to running workouts? “Levels one to three should feel like a traditional recovery effort,” says Roche. “Four to six might be something a little bit more strenuous, like a tempo or threshold run, and then seven to 10 are really working into those high-intensity interval and speed efforts.
That has two benefits: First, it keeps you from falling into the moderate-intensity trap, that comfortably efficient pace that inevitably leads to a rut because you’re never doing low- or high-intensity, you’re just...running.And if you’ve been following a training plan but the same workouts are actually starting to feel harder, “that pattern of increased exertion is actually a sign of overtraining,” says Roche.
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