Effort-Based Running

As you dive into your workouts, you may notice that some days feel more difficult than others even though you’re running the same distance on the same route. Heat, humidity, fatigue/rest, and your body’s current state all play into this perception of difficulty. Instead of trying to maintain a certain pace, your coach may recommend running at a certain effort (based on a 1-10 scale, known as the modified Borg Scale.) Using “perceived effort” or “perceived exertion” allows you to run at an ideal targeted level of workload while easily accounting for all of the factors that affect your run or workout.

It takes some time to figure out what a “3” or a “6” or a “9” effort feels like, so play around with these levels of effort to find what works for you. Save the chart below so you have it handy when you need it!