Understanding RPE: Why Running at the Right Effort Matters

If you’re new to running, you’ve probably seen the term RPE pop up in training plans. It stands for Rate of Perceived Exertion—a simple way to measure how hard you're working based on how you feel, rather than relying on pace or distance.

While it might be tempting to run as hard as you can every time you lace up your shoes, training at the correct RPE is crucial for long-term progress, injury prevention, and enjoyment.

What is RPE?

RPE is a scale from 1 to 10 that helps you gauge your effort level.

• 1-2/10 – Easy effort, walking or very slow jogging

• 3-4/10 – Comfortable, sustainable effort (can hold a full conversation)

• 5-6/10 – Moderate effort (talking in short sentences)

• 7-8/10 – Hard effort (talking is difficult)

• 9-10/10 – Max effort (all-out sprint, can't talk at all)

For beginners, most runs should feel like a 3-4/10 on the RPE scale. Yes, really! It might feel “too easy,” but this is where the magic happens.

💡 If you’re completely new to running, you might not be able to run for more than a minute at a time. That’s totally fine! Your easy RPE might be a mix of walking and jogging—and that’s exactly how most runners start. If you need to walk, walk! The goal is to move at a pace that feels manageable, not exhausting.

Why It’s SO Important to Stick to Low RPE in Training

💡 1. Builds a Strong Aerobic Base: Running at a lower RPE helps your body develop endurance without burning out. The more time you spend in these lower-effort zones, the better your body gets at using oxygen efficiently—making you a stronger runner over time.

💡 2. Prevents Burnout and Injury: If every run feels hard (6-7+ RPE), your body doesn’t get a chance to recover properly. Constant high-intensity running leads to fatigue, injuries, and plateaus. Running at a lower RPE allows your muscles, joints, and cardiovascular system to adapt gradually, reducing the risk of overuse injuries.

💡 3. Helps You Run Further (and Enjoy It!): Ever felt exhausted just a few minutes into a run? That’s a sign you’re pushing too hard too soon. By keeping your RPE low, you’ll be able to run longer without feeling wiped out, making running much more enjoyable.

💡 4. Keeps Running FUN!: If every run feels like a struggle, it’s easy to get discouraged. But when you run at an easy, conversational pace, you’re more likely to stick with it and enjoy the process.

Why Running at a High RPE All the Time is a Bad Idea

🚨 Your body can’t recover properly: Hard runs break your body down. If you don’t balance them with easy efforts, you’ll constantly feel tired and won’t improve.

🚨 You won’t build endurance: Think of running like a long road trip—if you go full throttle the whole time, you’ll run out of fuel fast. Sustainable effort = sustainable progress.

🚨 Risk of injury skyrockets: Running at high effort all the time puts excessive stress on your joints, tendons, and muscles, leading to shin splints, IT band issues, and other common running injuries.

How to Gauge Your RPE Without a Watch

If you have a heart rate monitor, it can help validate your RPE. Lower RPE efforts usually keep your heart rate in the 60-75% of max HR range (conversational pace).

But if you don’t have a watch, no problem! Use these signs:

✅ Easy Effort (RPE 3-4): You can chat in full sentences without

gasping for air.✅ Moderate Effort (RPE 5-6): You can talk, but only in short phrases.✅ Hard Effort (RPE 7+): Speaking is difficult, and breathing is noticeably heavy.

💡 If you’re new to running, your “easy effort” might still feel challenging at first. That’s okay! Walk breaks are totally fine. The key is to keep your effort level sustainable rather than pushing too hard.

Final Thoughts

For new runners, running at a low RPE might feel too easy—but trust the process. Running smarter, not harder, leads to better endurance, fewer injuries, and an overall more enjoyable experience.

💬 Have you been paying attention to your RPE? If you’ve ever struggled with pacing, try sticking to a low RPE for your easy runs and see how much better you feel!

Happy running! 🏃‍♂️🏃‍♀️💨