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Rate of Perceived Exertion: Here’s Why RPE Is Your Most Important Running Metric

Published on February 23, 2021 By Sarah Jane Parker

Have you heard of the Rate of Perceived Exertion (RPE) chart but not sure how it’s used or whether it is useful for your running workouts? We explain what RPE is and how to use it for creating workout routines.

Note from Thomas, founder of MarathonHandbook.com

The topic of RPE, or Rate of Perceived Exertion, has a special place in my heart – it’s one I think every runner can benefit from being familar with.

Grading the intensity of your runs on a 1-10 scale gives you a universal language that you can use for measuring your training or progress, without having to get deep into data or compensate for variables like weather, tiredness, variance in your route, your running shoes . . . the list goes on!

No matter how good your GPS device is, it can’t tell you how you’re feeling – what your level of motivation, or willpower, or fatigue is, on any given day. RPE does.

It also stops you from being too prescriptive in the pace you’re running; some days will be better or worse than others, and constantly trying to hit the same time or speed is often counterproductive.

Using RPE as your guide helps you detach the effort of your workout from the outcome – rather than getting wrapped up in your 10k time or beating a particular Strava segment, RPE has a focus on the exercise rather than the result.

So enjoy this article written by the awesome Sarah from The Fit Cookie!

If you’ve been running or involved in fitness for a while, you’re probably used to running with a GPS watch or use a heart rate monitor to keep track of your pace and heart rate.

While using a tracker during your run is helpful, it’s also a great idea to do break away from technology during workouts sometimes. Tracking devices aren’t the only tool for measuring workout intensity!

In this post, we’ll show you how to use another method of measuring workout intensity (rate of perceived exertion or RPE) and how you can use it for running and workouts.

rate of perceived exertion RPE

What is Rate of Perceived Exertion (What Is RPE)?

Rate of Perceived Exertion (often shortened to RPE) is a simple tool that can help you tune into your body more and still reach your fitness and running goals.

At its simplest, RPE is a scale of 1 to 10, measuring the intensity of your effort – 1 being extremely light activity like a slow stroll, 10 being an all-out sprint which you can only maintain for a few seconds.

(There are a variety of scales and ways to measure RPE, which we’ll get into – but generally these days a scale of 1-10 is regarded as the simplest and also the most widely used.)

Depending on which scale you use, you can even use it to estimate your heart rate during exercise without the need for a heart rate monitor.

Here’s our RPE chart, feel free to grab it, print it, pin it, refer to it wherever you need to:

rate of perceived exertion
Rate of Perceived Exertion Chart, showing the widely used 1-10 Rate of Perceived Exertion scale

The Benefits of Using RPE

Using RPE is a great way to keep tabs on the intensity of your workouts and stay in tune with your body without relying on technology or tracking your metrics too closely.

Perhaps the most compelling argument for adopting RPE is recognizing that no two runs are identical: a myriad of factors affect the amount of effort required for a workout. These can include:

  • Weather (especially wind and temperature),
  • The terrain (a 9 minute mile on trails takes more effort than the same distance on road),
  • The Running Shoes (springy vs minimal support)
  • Level of tiredness (more tired = harder effort),
  • Whether you’ve eaten recently (fuel vs running on empty),
  • Willpower / motivation (recent studies have shown this can significantly affect your performance).

When you begin to consider all the varying factors, it makes less and less sense to compare your performance based purely on speed, distance, or time.

Rate of Perceived Exertion: Here's Why RPE Is Your Most Important Running Metric 1

For example: if you are scheduled for a 4 mile moderate run, and you had a stressful week and lack of sleep, your moderate-intensity run might be at a slower pace than during a previous week where you’re feeling better.

Your intensity level feels the same, but your pace might be slower, which is perfectly okay! If your body is feeling run down and in need of rest, it is important to listen to your body.

That’s why RPE is such a powerful tool: it prioritizes how you feel, your effort, and doing the workout over the result.

Running based on RPE is an excellent tool for beginner and experienced runners alike, although beginners should spend some time familiarizing themselves with the scale and practicing their runs at different efforts in order to get used to the feel of RPE.

Using RPE is also great for tuning in and listening to your body better. Using RPE to set your workout intensity can be friendlier to your body instead of adhering to specified heart rate zones or paces.

Your workouts should be flexible to your body’s needs. During your run, you can stick to your desired RPE intensity instead of pushing for certain times or paces.

RPE vs. HRZ Training (the differences between RPE and HRZ)

Rate of Perceived Exertion: Here's Why RPE Is Your Most Important Running Metric 2

RPE and HRZ (Heart Rate Zone) training both take the approach of defining your workout based on effort; while RPE relies on you gauging your effort level, HRZ training is based on monitoring your heart rate as you run with a GPS watch and keeping your pulse within a certain range, which matches the intended intensity of your workout.

Here are the differences between HRZ training and RPE:

1. RPE Is Subjective

Running by rate of perceived exertion includes a certain amount of estimation, which will vary from runner to runner. Not only that, but some runners have a higher pain tolerance and may underestimate how hard they’re pushing.

Using RPE also needs a bit of awareness of the RPE scale to ensure you’re truly hitting the right effort level.

HRZ training doesn’t have this subjectivity; once you’ve set up your zones, you just let your pulse guide you.

2. HRZ Training requires some calibration

Everyone’s heart rate zones are different; genetics, age, aerobic health, and athletic history all play a part. Before you can reliably be guided by your HRZs, you need to ensure the device you are using has properly defined your personal zones.

rate of perceived exertion

3. HRZ Requires a Gadget

Training to heart rate zones requires a GPS watch with a HR monitor, simple as.

One of the benefits of running by RPE is that you don’t even need to use a GPS watch (although I still recommend running with one in order to log your actual performance); but you don’t need to rely on the output of a device (which can often be a bit wonky, especially ones with wrist-based HR monitors).

4. HRZ Doesn’t Recognise Cardiac Drift

Cardiac drift is a phenomenon in which your heart rate gradually increases during exercise, even when the intensity remains constant. The heart rate tends to drift upwards over time, thought to be due to increasing core temperature and losing body water.

Cardiac drift tends kick in after 25-30 minutes of exercise, and is a slow builder – so it won’t necessarily affect your shorter runs. But as a runner gets into marathon training and ultramarathons, cardiac drift affects the reliability of HRZ training – as your heart rate drifts upwards, your GPS device might advise you to slow down in order to stay in the perscribed zone.

5. Your Heart Rate Is Affected By External Factors Too

Did you know that your heart rate is elevated by lack of sleep, stress, caffeine, warm temperatures, and dehydration?

In that way, HR is similar to RPE – factors that wear you out will make your running tougher.

Your HR can also be affected by medication.

Rate of Perceived Exertion scales are also excellent tools for people using beta-blocker medications. Certain beta-blockers reduce the heart rate response to exercise, so rather than relying on measuring heart rate, people on certain beta blockers are encouraged to measure their exercise with an RPE scale.

rate of perceived exertion

Types of RPE scales

There are 2 standardized RPE scales: the classic 15-point Borg RPE scale (6-20 scale) and the revised Borg scale (or Category Ratio Scale, 1-10 scale).

We favor the 1-10 scale, but first lets discuss the original RPE scale : the Borg RPE scale.

The original Borg 15-point scale is a bit more difficult to use than the classic ratio 0-10 scale. The original Borg scale starts at 6, where 6 is no activity or complete rest (like sitting on the couch).

The original Borg RPE scale begins at a 6 since it was designed to correspond with average heart rates.

For example:

  • Borg score 6 corresponds to a heart rate (HR) of 60 beats per minute (BPM).
  • Borg score 12 corresponds to a HR of 120 BPM
  • Borg score 20 corresponds to a HR of 200 BPM

So whatever your RPE number is on the classic Borg scale, add a 0 to the end of that number and you have an estimate of your heart rate during that activity.

Since these are estimates, you can create your own heart rate notes on the RPE chart or scale by measuring your RPE while wearing a heart rate monitor.

The other popular RPE Scale, the classic ratio 1-10 scale, detaches RPE from Heart Rate altogether.

So, why do we favor the 1-10 scale?

rate of perceived exertion

Borg RPE Scale vs. Classic Ratio 1-10 RPE Scale

The Borg scale is the original Rate of Perceived Exertion Scale, and was developed to allow athletes to grade their PE from a scale of 6-20. While this scale helps peg effort to heart rate, there are a couple of reasons it’s not so widely used these days:

i) Asking an athlete to grade their effort on a 15-point scale is probably too many data points. While you’re running, how do you discern between running at a 14 or a 15 out of 20?

ii) The 15-point scale is tied to heart rates; as we’ve seen, heart rate zones vary widely from runner to runner depending on a multitude of factors, and we’re often drawn to RPE in order to not be reliant on HR data.

For these reasons, many coaches and runners now use a modified RPE scale of 1-10 over the Borg scale.

It’s much easier to ask someone “on a scale of 1 to 10, how hard are you pushing right now?“.

Less data points and a more intuitive range (1 to 10, not 6 to 20) make it an easier system for athletes to become conversant in.

Borg RPE Scale comparison

How to use a Rate of Perceived Exertion chart

We created an RPE chart you can use that combines the Borg 15-point scale, the category ratio scale, and examples of activities for

Have you heard of the Rate of Perceived Exertion (RPE) chart but not sure how it's used or whether it is useful for your running workouts?  We explain what RPE is and how to use it for creating workout routines. | MarathonHandbook.com #running #fitness

**Activity examples on our chart were inspired by Healthline, Trainer Road, and Runner’s World.

The activity examples in this chart are just estimates and examples and may not be reflective of every person’s training or activities with respect to their RPE. Especially depending on a person’s level of conditioning (which we explain a bit further down in the post).

Using RPE for running and fitness and setting RPE targets

When creating your workout or training plans using the rate of perceived exertion, you’ll need to establish a few things:

  • Your fitness level: beginning exercisers will want to start at lower RPEs during workouts than conditioned exercisers. Stick with lower RPE workouts at first as you build your endurance/cardiovascular base.
  • Your goals: if you are building endurance for long-distance runs, more of your workouts will be spent in the lower RPE ranges (easier endurance runs). If you’re training for speed or short-distance sprinting, you’ll likely have a few more high RPE sessions in your schedule.

Good running plans already have RPE built into them alongside paces/times that are designed for the runner and based on their recent running times.

For example, long runs are should feel pretty easy on the RPE scale, tempo runs should feel moderate to hard, sprints should feel very hard, etc. So if a runner doesn’t want to worry about trying to track their pace, they can still stick to an effective running plan by paying attention to their RPE.

Here is an example of a weekly routine based on RPE:

  • Sunday: rest day or yoga, RPE 0-2
  • Monday: 4 mile tempo run, RPE 6
  • Tuesday: cross training/strength training, RPE 4-5
  • Wednesday: 5 mile easy run, RPE 4, last mile strides, RPE 9
  • Thursday: cross training/strength training, RPE 4-5
  • Friday: yoga, RPE 3
  • Saturday: 10 mile easy long run, RPE 3-4
Have you heard of the Rate of Perceived Exertion (RPE) chart but not sure how it's used or whether it is useful for your running workouts?  We explain what RPE is and how to use it for creating workout routines. | MarathonHandbook.com #running #fitness

How To Use RPE For Marathon Training

We’re often asked how to incorporate Rate of Perceived Exertion into a half marathon training plan or a marathon training plan , here is how to approach each workout:

  • Regular training runs should be done at 4-5 RPE
  • Long runs should be done at 2-3 RPE
  • Any speed work (like interval training) should be done at 8-10 RPE (fast intervals), then 1-2 RPE (recovery)
  • Cross-training activities will vary depending on their nature: make sure you don’t do any high RPE activities following a high RPE running workout. Allow for peaks and troughs, and listen to your body.
rate of perceived exertion

Drawbacks to RPE

There aren’t that many drawbacks to using RPE for workouts and they are great for most people to help them gauge the intensity of their own workouts without monitoring equipment.

However, there are a few things to consider when using an RPE scale and when using RPE might not be effective:

  • Very deconditioned and sedentary people may not be able to use an RPE chart very well initially since even very light activity can feel difficult. Once they begin to improve their exercise tolerance over time, they can use an RPE chart more effectively.
  • RPE is subjective, so it can be swayed by mood, perceptions about exercise, etc. In general, men tend to underestimate their exertion and women tend to overestimate their exertion.
  • Sometimes conditioned or fit people underestimate their perceived exertion if they are focusing on the workload of the muscles rather than on cardiovascular effort.
Have you heard of the Rate of Perceived Exertion (RPE) chart but not sure how it's used or whether it is useful for your running workouts?  We explain what RPE is and how to use it for creating workout routines. | MarathonHandbook.com #running #fitness

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Sarah Jane Parker · Categorized: Half Marathon, Marathon, Training, Ultramarathon · Tagged: RPE

Here’s Why You Should Run a Tune-up Race During Race Training + How-To Guide

Published on February 16, 2021 By Thomas Watson

A practice race, or tune-up race, is essentially a dress rehearsal for your race – whether that’s a 10k, half marathon, marathon or ultra.

A tune-up race is an opportunity to test out all your race day strategies and experience a little of what your actual race day will feel like.

This means your morning routine, your start-line warm-up, as well as your fueling, hydration, and pacing strategies can all be road-tested with a practice race.  Before you show up to your practice race, think through each of these elements and how you can test them. 

A tune-up race also allows you to experience the nerves, anxiety, and adrenaline of race day, so you’re better prepared when it’s time for the main event.

In this post, we’re going to get into:

  • Deciding on a suitable tune-up race distance and pace
  • When you should schedule your tune-up race in relation to your main race
  • How to approach and plan your tune-up race
  • Things to bear in mind for your tune-up race
  • Mapping a tune-up race into your training plan.

Ready?

Let’s jump in!

tune-up race

Does a Tune-up Race Need To Be An Actual Organised Race Event?

No, it doesn’t. A tune-up race can be done on your own, either as a virtual race or as just a solo run.

However, I recommend that runners use an actual race as their tune-up race – so if you’ve got a marathon coming up, try to find a local half marathon as your tune-up race.

Why?

Running an actual race event means you’re mimicking the environment of your target race. Therefore, it helps a lot to have things like:

  • Looking at race day logistics, getting to the start line, planning your schedule
  • Experiencing start line nerves
  • Sticking to your own pace strategy when in an actual race
  • Planning around fuelling stations, how to carry your own fuel, hydration strategies, etc.

So ideally, a tune-up race should be a real race!

How Long Should My Tune-Up Race Distance Be?

tune-up race

In terms of length, a good benchmark is that your practice race should be 50% of your actual race length, or a little more – but shouldn’t near your longest long run length.

So for running a half marathon, you could complete a 10-15k practice race.

For a full marathon, a half marathon or 30k race would be suitable.

What Pace Should I Run My Tune-Up Race?

tune-up race

It’s typical to run your practice race at your actual target race pace, or close to it.

If you’re aiming for a new PB or ambitious finishing time, running the practice race at your target race pace can serve as a bellwether and give you an indication of how achievable your goals are.   

If your goal is simply to finish your race without any specific time-based goal (such as a sub 2-hour half marathon), try and run the practice race at roughly the same pace you’ll run on race day, so you get an idea how it feels.

Normally, in training, your long runs should be done at a slow, comfortable pace – but the practice race gives you the opportunity to see how it feels to run at a higher rate of exertion for a longer distance.

How Long Before My Actual Race Should I Run My Tune-Up Race?

tune up practice race

Your practice race should ideally take place in the last few weeks of ramping up your training – a week or two before your longest long run and starting your taper.

So for a half marathon, you’d typically look to do a practice race 3-5 weeks before your event.

For a marathon, you’d want to schedule your practice race 4 -7 weeks before the event.

3 Tips For Getting The Most Out Of Your Tune-up Race

practice tune-up race

1. Treat the Practice Race as a Dress Rehearsal

A practice race is a great opportunity to do a ‘dress rehearsal’ – this means running your practice race in exactly the same gear as you plan to run your main event.   

Same running shoes, shirt, vest, socks . . . sometimes, chafing or discomfort only manifests after running hard for a long time. So use your practice race to uncover any snags with your gear before race day.  

Same goes for the use of lubricants such as Bodyglide, or sticking Elastoplast on your nipples – try it out on your practice race first.

tune-up race

2. Mimic Actual Race Day Conditions

If at all possible, you want to pick a practice race that mimics the conditions of your actual race as closely as possible.   This means the start time, gradients, the underfoot terrain, as well as the temperature and weather conditions . . . all of these play a part in both your approach and your performance, so being able to mimic race day conditions will go a long way in helping you prepare!

3. Allow Time For Recovery

Finally, if you’re planning to run your practice race at your target race pace, it’s worth highlighting that this is probably the most challenging run in all your training – so allow yourself the necessary time to recover before resuming your training plan.

6 Questions To Ask Yourself After Your Practice Race

tune-up race

Some questions to reflect on after your practice race:-

  1. Did you give yourself enough time to get ready on the morning of the run?
  2. How did you feel at the start line?  Were you cold, would it be worth taking an extra layer to stay warm on race day?
  3. How long before the race start did you need the bathroom? 
  4. Did the adrenaline at the start line cause you to go out too fast?
  5. How did those energy gels (or other race nutrition) sit in your stomach?
  6. How did your shoes and gear feel towards the end of the race, any issues?
tune-up race

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: General, Half Marathon, Marathon, Uncategorized · Tagged: tune-up race

5 Valuable Life Lessons You Learn From Marathon Running

Published on January 27, 2021 By Thomas Watson

Training for a marathon, and then running 26.2 miles, is as much a mental journey as it is a physical one.

It can be gruelling and unrewarding, then euphoric and life-affirming all within the same single run.

In many ways, marathons are a great metaphor for life: it’s long, there’s often discomfort, but perseverance and your mindset make all the difference.

Here are our 5 life lessons you learn from running a marathon!

5 life lessons from running a marathon

1. Re-frame Discomfort As Delayed Gratification

life lessons from marathon running 1

Mentally, marathon training is all about delayed gratification. 

It’s about suffering a little in training every day and getting used to being uncomfortable, in order to work towards a distant goal – the marathon.

It’s definitely similar to the conditions we find ourselves in these days – when we are often unable to go about our lives as we’d like to.

By being disciplined and working towards a future goal – be it physical, work-related, or otherwise – we can tap into that ‘delayed gratification’ idea and give meaning to our current situation.

2. Focus On The Self, Every Day

life lessons from marathon running 2

A huge part of marathon training is looking after yourself; taking steps to protect your immune system, and prioritizing downtime.  During marathon training, a cold or infection can derail all your efforts. 

Sometimes, a recovery run is more appropriate than an interval run.

In these uncertain times, it’s particularly important that we all continue to look after ourselves. That includes considerations about diet, exercise, and mental health – all of which affect and can help boost the immune system, and keep us strong in these uncertain times.

3. Structure and Routine Create Balance

life lessons from marathon running

The best marathon runners-in-training use a structured marathon training plan, and stick to it.

They adopt the plan in their daily routine and show up every day.  Sticking to this structure gives them a roadmap throughout their training, and means their lives are more balanced than someone just winging it.

This concept applies well to life in a time of crisis; when our lives have been upended, following a set daily routine can give our lives structure, calm us, and keep us focused on what’s truly important!

4. Know When To Rest

life lessons from running a marathon

An important part of marathon training is recognizing when you’ve been pushing yourself too hard, and when you need to take an unscheduled pause for some RnR.

In other words, it’s paramount that we all know our physical limits.

And while it’s important to maintain good exercise habits, pushing too hard can compromise our immune system, or leave us weakened and demoralized.

Maintaining balance is key.

Related articles:

How To Rest Like An Elite Athlete

The Key Brain Chemical For Run Recovery

5. Community = Strength

life lessons through marathon running

It’s been shown that marathon runners who train with friends or running groups are more likely to follow through on their training schedule, and complete their race.

Other people provide us with all kinds of encouragement and emotional support – something we all need to bear in mind during times of crisis. 

While social distancing might change the way we interact, we each have the opportunity to contribute to our friends, family, or neighbors and help each other get through this together!

Your Life Lessons From Marathon Running!

life lessons from marathon running?

Marathon training and running is a personal experience – everyone takes their own lessons from it!

What have you learned from marathon running?

Share below!

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Marathon · Tagged: life lessons, marathon running

How The Ugandans Train For a Marathon

Published on November 14, 2020 By Thomas Watson

In this post, endurance athlete and coach Mark Callaghan shares his experiences training in Uganda, and how the runners there train for a marathon. Mark is involved with Run Kapchorwa, a running tourism project which supports and promotes community sport development.

Home » Marathon

East African athletes have dominated the endurance running scene since the 1990’s. Kenyan and Ethiopian runners in particular have frequently filled the podium at all of the major athletics championships. However, in the last few years, Ugandan endurance running has joined its neighbours in making global headlines. 

So, what are the training secrets behind the success of these runners from the ‘Pearl of Africa’ who have cemented their place amongst the fastest athletes on the planet?

How The Ugandans Train For a Marathon

Uganda’s own ‘Land of Champions’

The vast majority of Ugandan elite endurance runners are based in the humble rural town of Kapchorwa in Eastern Uganda.

Sitting at an altitude of 1800 metres, Kapchorwa is perched on the slopes of Mount Elgon, an extinct volcano straddling the nearby border with Kenya.

Hundreds of runners live amongst the hills surrounding the town, training on the dirt roads that climb into the surrounding countryside and up to 2600 metres altitude.

The rise of Ugandan athletes from the region

Ugandan endurance running first captured the World’s attention with Stephen Kiprotich’s marathon triumph at the London Olympics of 2012.

Kiprotich then repeated his success over 26.2 miles at the 2013 World Championships in Moscow, achieving a notable marathon double.

These landmark victories undoubtedly inspired the talented youth of the country and particularly the eastern region.

Eight years later, a new crop of supremely talented youngsters began to make people stand up and take notice.

Joshua Cheptegei became famous on the world stage at the World Cross Country Championship in 2017 but on this occasion, not for the reason he would want. In his home country, in front of adoring supporters in Kampala, a dominant front-running performance had given him a commanding lead during the final stages.

Suddenly, he became visibly overcome with fatigue and was passed by all his rivals, eventually staggering to a 30th place finish. 

This very public failure only made Cheptegei stronger and more determined to succeed. He took silver over 10,000m in the 2017 World Championships in London behind Mo Farah, double gold over 5000m and 10000m at the 2018 Commonwealth games before exorcising his Cross Country demons, taking the gold medal in Aarhus in 2019.

This first major championship success was followed by World Championship gold later that year, over 10,000m in Doha. A sensational spree of world record performances across 5km and 10km on road and track during late 2019 and 2020 means Cheptegei can now be considered as one of the finest endurance athletes on the planet.

Taking World Cross Country silver behind Cheptegei at Aarhus 2019 was Jacob Kiplimo. Being part of this impressive Ugandan 1-2 at just 18 years old was a sign of big things to come. 

In September 2020, Kiplimo beat much fancied Norwegian Jacob Ingebritsen and speedy Australian Stewart McSweyn to run a 7:26.64 3km in the Rome Diamond League meeting.

He followed this up with a stunning performance at the World Half Marathon Championships in Gdynia, clinching a first global gold medal whilst still a teenager.

How The Ugandans Train For a Marathon 3

Marathon Training Programme for Ugandan Elite Runners

The weekly marathon training programme tends to stick to a similar structure with the same workouts falling on each day.

The majority of runners from the assorted camps and teams in Kapchorwa train together, although those belonging to professional, international teams and management may train separately in smaller groups.

After a comprehensive warm up, the athletes split into training groups based on event specialism and level. Each athlete’s session/weekly volume will depend on their specialism.

Morning sessions take place at first light (around 6.30-7am) and before breakfast is taken. The majority of runners tend to run both in the morning (key session) and evening (easy run), apart from on long run and rest days.

A few athletes opt not to join the easy evening outings but they are very much in the minority. Pretty much all of an athlete’s training is performed in groups and there is little or no solo running. There is a deep sense of community and togetherness within the running fraternity here. Any success from a runner within the athletic community is celebrated by all.

All sessions apart from the Saturday track will take place on the packed dirt roads. These surfaces are very changeable with the seasons.

They become bone dry and caked with dust during the height of the dry season and can be ankle deep in thick mud during peak wet season. Having someone in your training group with the know-how to recommend a route that avoids the worst underfoot conditions is vital!

Monday: Moderate Long Run

AM: This run is known as ‘School Monday’. An 18 – 22km moderate paced run for 60/70/80 mins.

These runs tend to be progressive by nature. What should be a tempo-style run can often end up as an unofficial race as young pretenders join the session, try to force a quicker pace and catch the eye of the coaches.

Not all the athletes manage to maintain their discipline in the face of this ‘challenge’ and face a struggle to recover for the harder sessions later in the week if they are taken in.

PM: 30 mins easy. Dependent on the athlete but these afternoon runs are super-easy, conversational runs.

Tuesday: Group Fartlek

AM: 40-60 mins group ‘East African style’ fartlek. Set efforts of work/rest across the allocated time for the session. e.g. 1 min hard effort with 1 min easy recovery, 2/1 or 3/1. The undulating terrain in the area and lack of flat makes for a brutal workout.

PM: 30-40 mins easy

Wednesday: Easy Day

AM: 17-19km easy run

PM: 30-40 mins easy run

Thursday: Long Run

AM: 25-35km long run. Due to the challenging terrain, longer runs away from the camps in town rarely include any flat stretches. Depending on the route selected, some of the runs include climbs on seriously steep gradients.

Friday: Easy Day

AM: 15-17km easy

PM: 30-40 mins easy

Saturday: Track Day

AM: The training groups have access to a undulating grass track at a local college. It’s definitely one of a kind, unofficially measured at around 405 metres, with a single, bumpy running lane hacked into the grass. The variable gradient (10% downhill, 25% flat and 60% on a gradual climb) means you need to have your wits about you.

Track workouts will depend on the week’s programme and upcoming races. These can be efforts over the same distance e.g. 25x400m, 16x800m, 12x1000m, 6x2000m or ‘pyramid’ style workouts that include variable increasing and decreasing middle distance efforts e.g. 400m, 600m, 800m, 1000m, 1200m.

PM: 30-40 mins easy

Sunday: Rest Day

Church and chores.

An athlete’s weekly running volume would be 110-160km depending on their event specialism. Middle distance athletes will be toward the lower end whereas the endurance group will be nearer the upper number. It’s worth pointing out that the challenging terrain and increased intensity here means that the weekly mileage may be lower than elsewhere.

marathon training plan uganda

The Ugandan Elite Runner Diet

The runner’s diet largely consists of typical local dishes made from produce farmed in the region. It is predominantly plant based aside from the much loved milk tea (with plentiful sugar) and occasional meat on special occasions.

A light breakfast is always taken after the morning training session with more substantial, carb heavy meals at lunchtime and in the evening before an early night – normally before 9pm. Meals are normally social affairs taken as a group with lots of running (and football) chat.

Breakfast

Roasted groundnuts (known as ‘g-nuts’ – part of the peanut family), chapati, sweet bananas, coffee/milk tea

Lunch

Posho – a solid made porridge from maize flour and water (aka ‘Ugali‘ in Kenya) – the runner’s super fuel, matooke (steamed green plantain), ‘Irish‘ (boiled potatoes) fried off with tomatoes & onion, white-fleshed sweet potato, beans, local greens

Dinner

Posho, matooke, ‘Irish’, sweet potato, beans, cabbage, cowpeas (blackeye pea – high protein legume), greens, occasionally local meat (beef/chicken/goat)

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Marathon · Tagged: marathon training, ugandan

Cold Weather Running Guide + Winter Gear Recommendations!

Last updated on Dec 14, 2020 By Thomas Watson

In this post, I’m going to explore cold weather running; including the effects that cold, wintery conditions have on your body, how to mitigate against them, and how to properly prepare and dress yourself for run training in cold weather!

Just because the weather turns colder doesn’t mean your run training should suddenly stop as you seek the warmth of the sofa.

Whether you’re actively training for an event, or just in maintenance mode between race seasons, there comes a time when we all need to get the miles in.

Regardless of what the weather is like outside.

As the temperatures drop, the effects on our body – and how we should prepare – change too.

Let’s look at what happens to us physiologically as we run in cold weather, what the effects on the respiratory system are, and what precautions you should take – including some gear recommendations!

cold weather running guide

How Cold Weather Running Affects Your Muscles

If you jump outside into cold weather to begin running, the low temperature and associated low air pressure can cause your joint tissue to expand. 

Secondly, the invasive feeling of cold weather can often cause us to contract our muscles (bunching our shoulders, for example).  These two factors can lead to restricted movement while running, and soreness after your run.

You can mitigate these effects by doing a brisk warm-up before heading out into the cold – either some dynamic stretches or light cardio work to get your blood flowing and warm up those muscles.

Cold Weather Running Guide + Winter Gear Recommendations! 4

Running In Cold Air Can Cause Breathing Problems

It’s common to experience some respiratory issues when running in cold weather – especially if it’s a relatively sudden change of conditions for your body.

Restricted breathing, a dry throat, and tight or burning lungs are some of the unpleasant sensations brought on by running in cold, dry weather.

When you run, you are breathing faster and deeper than normal, so these effects suddenly materialize.

You can mitigate these effects during cold weather running by wearing a scarf or buff over your nose and mouth.

This traps some humidity and heat, which means the air you’re inhaling is not so cold or dry. Another method of mitigating breathing problems is to focus on breathing through your nose.

This warms up the cold air more than breathing through your mouth does – the only problem is, of course, that breathing only through your nose can be quite challenging when running!

Finally, I recommend dialling back your intensity if you want to avoid cold-weather breathing issues – at least for the first 10 minutes of your run.

This will allow your respiratory system to warm up somewhat, reducing the effects of the cold air.

cold weather running runner

How Cold Weather Can Improve Your Running Performance

Despite it being harder to persuade yourself to leave your house in cold weather, you may be surprised to learn that the colder air can actually improve your running performance.

What?  When?

How?

It all comes down to temperature regulation.

Running builds up heat in your active muscles, which dissipates to the rest of your body. Your body then has to work to cool itself down, using some energy while it does so.

Cold weather running means that the environment keeps you cooler anyway, so your body has to expend less energy on the process of thermoregulation.

This leaves more energy available for your running efforts – meaning you will typically perform better in a cooler environment, as opposed to a warmer one.

cold weather running snow

Cold Weather Running Skin Protection

Very cold, blustery conditions can wreak havoc on exposed skin.

When at home in the Scottish winter, I tend to put a small amount of Vaseline or Bodyglide on my lips, cheeks, and nose to fend off potential cracked skin or frostbite.  You can also run with a buff covering your lower face, or a face mask, to mitigate the effects of gusts of wind.

I also never leave home without some gloves – see below.

Cold Weather Running Safety Tips

Cold weather often brings hazardous running conditions with it – along with the reduced temperatures, you might experience snow, ice, rain, or sleet. 

Beware of icy patches underfoot, and check the weather forecast before you leave home.

By using an app like Strava Beacon you can share your live location with a friend or family member, in case you need to be picked up.

cold weather runner yeah

Cold Weather Running Gear

Cold weather running conditions require running gear designed to keep you protected.

At least two layers are necessary; the layer closest to your skin should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Side note: when running in cold weather, you should be mindful of runner’s nipple – chafing that begins to irritate when running!

Cold Weather Gear – Gloves

Some cold-weather gloves are highly recommended – running with cold and numb hands can be painful, and easily lead to cracked skin if not protected.

Cold Weather Running Guide + Winter Gear Recommendations! 5Cold Weather Running Guide + Winter Gear Recommendations! 6

Anqier Winter Running Gloves

The Anquier Winter Gloves are perfect for runners looking for a lightweight, warming glove. They are soft inside and have a tactile outer surface, and are specifically designed for gripping and using devices such as smartphones.  

They are a great regular cold-weather running glove that will suit almost every condition!

Buy Now On Amazon

Cold Weather Running Guide + Winter Gear Recommendations! 7Cold Weather Running Guide + Winter Gear Recommendations! 8

Zansah Reflective Touchscreen Running Gloves

These ladies gloves from Zansah have reflective strips, making you more visible – crucial for those low-light wintery days!

They also have the touchscreen functionality, meaning you don’t have to remove them to operate your smartphone or watch.

Buy Now on Amazon! 

Cold Weather Gear – Base Layers

At least two layers are necessary for running in cold weather.

A base layer is the layer closest to your skin and should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

Cold Weather Running Guide + Winter Gear Recommendations! 9Cold Weather Running Guide + Winter Gear Recommendations! 10

MERIWOOL Men’s Merino Shirt Base Layer

The MERIWOOL base layer is a great choice for men looking for winter running gear.

It is made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

Other runners have testified that Meriwool’s products are super comfortable and relatively affordable when compared to other merino base layers of similar quality.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 11Cold Weather Running Guide + Winter Gear Recommendations! 12

MERIWOOL Women’s Merino Thermal Shirt Base Layer

The MERIWOOL base layer also comes in a women’s model, in three different colours.

They are made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

The MERIWOOL range have a reputation for feeling so comfy, and being much softer than other base layers in their price range.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 13Cold Weather Running Guide + Winter Gear Recommendations! 14

MERIWOOL Men’s Merino Thermal Pants Base Layer

Continuing the MERIWOOL range, their men’s pants are made from the same 100% merino wool as their shirts.

Their all-natural composition means they are super soft on your skin. 

They also adapt to your environment – they’ll keep you warm when you need it, and wick away sweat as you begin to heat up – all designed to keep you comfortable.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 15Cold Weather Running Guide + Winter Gear Recommendations! 16

MERIWOOL Women’s Merino Thermal Pants Base Layer

MERIWOOL’s women’s base layers are all about comfort – the all-natural 100% merino wool means they are soft on your skin with no itch, while their sweat-wicking and odor-resistant properties keep you comfortable and smiling in the cold weather.

Don’t leave home without a proper base layer in cold conditions!

Buy Now on Amazon! 

Cold Weather Gear – Hats and Scarfs

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Furthermore, we’ve already discussed how cold air can negatively affect your respiratory system – therefore we’ve picked out the best scarves and buffs to keep you well wrapped!

Cold Weather Running Guide + Winter Gear Recommendations! 17Cold Weather Running Guide + Winter Gear Recommendations! 18

Minus33 Merino Beanie

Keep your noggin warm with this 100% merino, lightweight beanie.

It’s all-natural properties help with wicking sweat away from your body, while not becoming smelly (odour resistant).

With a one-size-fits-all design and over a dozen colours to choose from, you’ve no excuse for letting your head get cold while running this winter.

Buy Now on Amazon! 

Cold Weather Running Guide + Winter Gear Recommendations! 19Cold Weather Running Guide + Winter Gear Recommendations! 20

BUFF Lightweight Scarf / Headwrap, 100% Merino Wool

Buffs are the ultimate scarf for runners – their thin, closed design means no trailing ends or excess weight being carried.

This model is – like most of our recommendations – made from 100% merino wool, our favourite material for cold weather running.

It keeps you warm and wicks away moisture, and will help protect your throat and respiratory system as you run – what more could you need.

Comes in a variety of colours.

Buy Now on Amazon! 

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Gear, General, Guides, Half Marathon, Marathon, Training

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