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Training

Rate of Perceived Exertion: Why RPE Is The Best Running Metric

Last updated on Mar 17, 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: Why RPE Is The Best 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: Why RPE Is The Best 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

How To Train For And Run 50k (+ 50k Training Plans)

Last updated on Mar 22, 2021 By Thomas Watson

Running a 50k is a great personal challenge and introduction to the world of ultramarathons – especially if you’ve come from the world of half marathons and marathons.

But despite what you might hope, running a 50k isn’t just like running a marathon with a little bit extra added on at the end. 

How many miles is a 50k? A 50k in miles is 31.07 miles, or 4.85 miles (7.8 kilometers) more than a marathon.

A successful 50k run requires a different approach when it comes to pacing, fueling, mindset, and training. 

Why?

Let’s get into it!

(at the end of the post, I share links to our free, downloadable 50k training plans; designed to suit each level of runner).

50k training plan training for a 50k

Training for a 50k vs a Marathon

First off, most 50k events take place on the trails. 

Trails are a completely different setting from the flat roads on which city marathons are held. They include ups and downs, changeable underfoot conditions, and in general slow you down.

Secondly, running 50k requires you to adopt an endurance-based mindset. 

Half marathons and marathons are relatively forgiving events compared to ultras. You can push yourself uncomfortably hard in a marathon, and if you blow up and bonk you can usually still limp to the finish line.

Ultras are different.

Unless you’re an elite runner, you need to be thinking in terms of endurance, not in terms of performance. This means revisiting your pace strategy, your goals for the race, and your fuelling.

With that in mind, we’ve put together our top tips for training for a 50k, and how to run your best 50k.

Here we go:

training for a 50k training plan

How To Train For a 50k

1. Tackling The Trails

Many 50k runners and ultra rookies are graduating from the world of city marathons to trail ultras, and that’s a transition you’ve got to manage gradually.

Many urban runners hit the trails and assume they can use the same approach they’ve employed on the pavements and roads, but that’s a mistake.

Trails vary.

Sometimes you have to climb, sometimes you’re headed downhill.

Sometimes you can run, sometimes you have to watch your footing.

When training for a trail ultra, you want to start to do as much of your training in trails as you practically can (aim for at least 50%).

This gets you used to adapt your style, and speed – warning: your overall speed will be slower on trails, especially at the beginning.

Get used to dialing things back on the uphills (even walking them where necessary), and learning how to control your descent on the downhills.

Get comfortable in constantly reading the terrain 15-20ft ahead of you as you run, while simultaneously finding your footing for each step.

Depending on how extreme your race is, consider hiking poles – but learn how to run with them (an art form in itself).

training for a 50k training plan

And most of all, learn to enjoy the trails!

They’re an awesome place to get some exercise and time in nature.

When running in trails, you can’t be too married to preconceived ideas of pace.  As I’ve mentioned, the terrain changes constantly, and it can be a fallacy to try and hold a certain speed.

So, how best to measure your effort? 

Let’s talk about RPE.

2. Embrace RPE As Your MPM (Most Important Metric)

training for a 50k training plan

Too many acronyms?

Don’t worry, I’ll make this as easy as possible.

RPE stands for Rate of Perceived Exertion, and it’s essentially a self-defined measure of how hard you’re pushing yourself : 1 being extremely light activity, 10 being all-out sprint; check out the chart below.

rate of perceived exertion

RPE is a metric much like speed or heart-rate – but it’s one that is much more useful when you enter the world of ultra-running.

When you try and use traditional sports metrics in ultra-running, things quickly become tricky.

Let’s say, for example, you’ve got a target pace you’re trying to stick to.  That’s fine for a city marathon, but when you take that to the trails, you’ll suddenly find yourself pushing hard on tricky terrain to maintain your pace, and holding back on easy downhills because you’re running too fast.

Likewise, if your legs start to lock up after 42k (lactic acid build-up, for example), then it can be counter-productive to try and push through the discomfort to maintain some arbitrary pace.

As for Heart Rate Zone training, this can work well enough – to a point. After bouts of intense exercise, runners experience heart rate drift – where the heart begins to pump less blood each stroke, so begins to pump faster to compensate. In other words, the pre-defined zones that HRZ training is based on no longer apply.

Which is why we recommend training to, and getting comfortable with, RPE.

RPE might at first seem a bit subjective – or, dare I say it, holistic – it is, after all, about listening to your body first and foremost.  But that’s pretty much the point. 

If you feel like you’re pushing your body too hard, then you probably are pushing it too hard. It’s not rocket science – sometimes we have to just not pay too much heed to what pace is on our GPS watch, and listen to our body a little more.

3. The Ultra Mindset: Become An Endurance Monster

Endurance Monster training for a 50k training plan

Ultrarunners typically have a different mindset than their shorter distance friends.

Their overall approach is concerned with endurance and survival (as in, getting to the finish line) – two key tenets of ultrarunning, and important when you make the leap to 50k.

Want an ultrarunner mindset? Become an Endurance Monster.

Here are some of the defining characteristics of an Endurance Monster:

  • Endurance Monsters are humble and conservative
  • Endurance Monsters always keep some energy in their back pocket
  • Endurance Monsters train at a variety of speeds and distances, but always race at a sustainable pace
  • Endurance Monsters keep their Rate of Perceived Exertion under 8 out of 10 (until right near the end)
  • Endurance Monsters know how to manage their fuel, water, and electrolytes as they run
  • Endurance Monsters don’t worry if they’re taking longer in a race than they thought they would.

(Here’s my full post on becoming an Endurance Monster).

4. Ultramarathons Are An Eating Competition

training for a 50k training plan

It’s often been quoted that ultras are all about eating and drinking, and it’s true.

One of the most common issues new runners experience in ultras is poor fuelling or hydration.

Get your fuel, salts, or fluids levels wrong and things can go wrong pretty quickly.

Some key points to bear in mind:

1. Practice, practice, practice.  By the time you reach the start line of your 50k, you should know exactly what you’re going to eat, how much of it you’re going to eat, and when you’re going to eat it.  This is because you will have practiced all of this in training. Trial different types of fuel, trial quantities and intervals – trial everything!   

2. Mix it up. Don’t get all your in-race carbs from one source. 

3. Research your race. Figure out what’s supplied at aid stations, and incorporate that into your fuelling plan – if it’s compatible.   The last thing you want is to eat a banana at the 40k mark, then discover your stomach can’t handle bananas during an ultra!

4. Gels are awesome . . . if you can stomach them.  Gels work for most runners, but after 4+ hours of running, gels get a little monotonous, and can make your stomach a little…shaky.  Avoid the runs during your run by testing your gel strategy and mixing gels up with other foods – nut butters, trail mix, and other snacks!

5. Get A GPS Watch That Goes The Distance

50k training plan

Tracking your individual runs, and then seeing your overall training progress, is a key part of ultramarathon training.

Logging your workouts on a platform like Strava means you can easily revisit them later, and track your overall progress (plus get support and kudos from other runners!).

To do all this you need a good GPS watch, and one with the battery life to cover ultra distances. So your regular Apple Watch probably won’t cut it.

My current pick of the crop is the COROS APEX ultrarunning watch (here’s my unbiased review), I also keep an up-to-date list of recommended ultrarunning GPS watches that you can check out here.

6.Stick To The Plan (Get Your Free Training Plan Here)

training for a 50k training plan

The best way to get ultra-marathon ready is to follow a good training plan. 

Benefits of a good training plan include:

  •  gradual, planned weekly mileage increases that are manageable and avoid overtraining
  • a balanced training week of intense workouts, recovery time, easier runs, and cross-training
  • provides structure and guidance to your training week
  • it’s been proven that simply following a training plan increases your probability of training properly, and completing your running event.

Each of our ultramarathon training plans have been designed by me, Thomas Watson (I’m an ultrarunner myself and a UESCA-certified running coach) and have been road-tested by thousands of runners.   

They’re free to download, and you can choose to get the Excel/Google Sheets version to customise it around your own schedule.

Check out all our ultra training plans, or click on one of the images below to see out 50k training plans!

Check out our free downloadable – and customisable – 50k training plans:

50k ultramarathon training plan - just finish
50k ultramarathon training plan – just finish
50k ultramarathon training plan - improver
50k ultramarathon training plan - compete

6. Take Your 50k Training Further

If you want to get deep into ultramarathon prep, check out my Ultra Runner’s Playbook – it’s an online course with 6+ hrs of exclusive video content, guides, and downloadable material – all designed getting you ready for your ultramarathon!

We cover:

  • Detailed daily training plans for ultramarathons, based on running ability
  • Ultra training modalities broken down; in other words, how to train smart
  • Ultra running strategies for success
  • Expert videos and guides on . . .
    • Having an ultrarunning mindset
    • Balancing training with your other time commitments
    • Maintaining motivation throughout your ultra journey
  • How to become an injury-free ultra-runner
  • Strength and resistance training for improving performance and reducing injury
  • Fuelling and nutrition for ultrarunners
  • How to achieve your ultramarathon goals
  • And plenty more expert interviews, articles, and guides 
Ultra Runner's Playbook

Check out the curriculum for the Ultra Runner’s Playbook!

I hope the tips in this article help you on your 50k journey!

Questions? Ideas?  Suggestions for things I’ve missed?

Let me know 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: 50k, Guides, Training, Ultramarathon

Cold Weather Running Guide + Winter Gear Recommendations!

Last updated on Mar 18, 2021 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!

Related article: Running In The Snow And Ice: How To Run Safely In Winter Weather

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! 3

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.

Related article: Running With A Cold

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! 4Cold Weather Running Guide + Winter Gear Recommendations! 5

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! 6Cold Weather Running Guide + Winter Gear Recommendations! 7

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! 8Cold Weather Running Guide + Winter Gear Recommendations! 9

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! 10Cold Weather Running Guide + Winter Gear Recommendations! 11

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! 12Cold Weather Running Guide + Winter Gear Recommendations! 13

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! 14Cold Weather Running Guide + Winter Gear Recommendations! 15

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! 16Cold Weather Running Guide + Winter Gear Recommendations! 17

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! 18Cold Weather Running Guide + Winter Gear Recommendations! 19

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

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises

Last updated on Apr 03, 2021 By Mia Kercher

The HIIT running workout (HIIT = high intensity interval training) is perfect for all levels of runners inspired to step up their fitness, lose weight, or become faster and stronger. 

If you have a regular running habit but never do high intensity training, you’re missing out.

Some people choose strength training in the gym, others choose speed and strength workouts like agility drills, while others do HIIT running (high intensity interval training workout running). 

In this article, I’m going to walk you through the background and benefits of adopting HIIT, how to get started, and give you 5 HIIT running workouts to get you started!

HIIT Running Workouts Guide

Take Your Running Workout to the Next Level

High-Intensity Interval Training workouts are an efficient way to see results fast. Depending on the workout you choose (hills, speed, or mixing running with other exercises), you will quickly see a difference in two areas: stamina and speed. 

Running or jogging steadily for 30 minutes is good for your heart and will gradually increase your capacity for longer distances – but your progress will be gradual.

HIIT can act as a stick of dynamite, propelling your base speed and overall endurance forward.

But What Is HIIT Exactly?

HIIT stands for High-Intensity Interval Training – as the name suggests, it’s a form of exercise where you do short, hard bursts of activity, with rest intervals in-between.

HIIT exercises exist in many disciplines – CrossFit, spin sessions, bodyweight exercises, and of course, running.

When performing a HIIT running workout, you want to be sprinting at 80 – 90% of your maximum effort during the hard intervals, then dialling it way back to 30-40% of output as you recover.

HIIT is just an awesome tool to include in your running armoury, for a variety of reasons. It benefits both your running game and your overall health.

The body needs variety in training sessions. When it has to adapt to different levels of movement and strength it comes to a position of adaptability, which makes the strength and endurance building process move along faster. 

As you practice HIIT workouts, that amount of intense effort gets longer, while the recovery time shortens. 

During that recovery time, your body gets a chance to rest and renew its strength so that it’s able to begin again at full energy level.

If you only ever run at a steady pace the body never gets the chance to recover, causing you to tire and slow down much more quickly. 

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises 20

Additional Benefits of HIIT Running Workouts

Let’s touch on some technical aspects of your running that HIIT workouts improve: 

Improved Running Economy

This is the relationship between your oxygen rate and the speed of your running.

You can think of it as the miles per gallon you get from your body as you run.

Do you get extremely winded on long runs? Or even short runs? 

When you finish a run with a bright red face, and a chest about to explode, that means your running economy does not have an equal relationship. 

Improving your running economy means you can run at a fast pace for a longer period and finish the run feeling great. 

Aerobic Fitness

Simply put, aerobic fitness is the rate that your heart pumps blood during exercise.

The best way to monitor your heart rate is with a GPS watch that includes a heart-rate monitor, otherwise you can estimate it yourself:

  • Place your fingers over the artery on your wrist.
  • Set a timer for 15 seconds. 
  • Count the number of beats in your pulse until the timer stops. 
  • Multiply that number by 4 to get your heart rate per minute! 

When you’re working out, the target heart rate should be 50%-85%. 50% applies to moderate exercises like cycling on flat ground or even a light jog. HIIT workout heart rates should be much higher, reaching all the way up to 85% at the most intense points. 

Many runners find that tracking their heart rate helps them keep accountable in their workouts. If you’re not reaching 85% (or close to it) you’re perhaps not getting intense enough during your maxim workout periods. 

Others prefer to get less technical and just go by the feeling – rate of perceived exertion is probably the best metric available to runners, once you’ve got a good grasp of it.

If they’re out of breath and working as hard as they can, they know they’re doing it. 

Those who track their exertion level are more likely to improve more with each workout. And you don’t even need to track your aerobic fitness manually. Most fitness watches – and even treadmills – will keep track of your heart rate for you. 

How to Create Your Own HIIT Running Workout Outside

Even when the winter weather sets in and the daylight time gets shorter, many people still want to run outside. You don’t have to follow a pre-made HIIT workout to see results in your speed and stamina. 

But if you follow a general set of guidelines, you’ll be sure to see more success than randomly running and walking. 

Set a timer before you run

As long as you’re pushing yourself during the intense periods, the timer you set doesn’t matter. Just make sure you stick to it. Choose 30 seconds, 40 seconds, or one minute, whatever you’re able to do. 

Your recovery time should be shorter than your intense time 

If you run for one minute, make your recovery time 40 seconds. Aim to make that rest period smaller as you get stronger. 

Incorporate your surroundings 

If you have hills nearby, use them in your HIIT running workout outside.

If you have a track, use it to set a distance goal. Be creative and use whatever you have available to you. 

HIIT Running Workout Outside

HIIT Running Mistakes to Avoid

If you want to be sure to avoid injuries or slowing down your improvements, don’t make these 3 common runner’s mistakes. 

Mistake #1: Getting Too Intense Too Fast

HIIT running is sometimes like a great first date. You’re tempted to repeat it every day until you get sick of it. 

So give your workout (and yourself) some time to breathe. Don’t run at level 10 during your first sprinting session. Start out with a fast jog. Each time you workout, increase that intensity a notch more. 

By your 3rd interval, you should be aiming for 80 – 90% of maximum effort.

Mistake #2: Not Using Proper Form

It’s easy to get carried away with the high level of exertion in a HIIT running workout. But just like any strength-building exercise, good form is crucial to make sure you’re optimizing your results and minimizing injuries. 

Mistake #3: No Rest for the Runners

If you commit to 2 HIIT sessions per week, don’t do them back to back. Do one at the beginning of the week and one in the middle or towards the end.

Always space out your interval sessions to give your body ample time to recover and build muscle. 

5 HIIT Workouts For Varying Levels of Runners

1. HIIT Running Workout For Beginners

This session is perfect for you if you are just getting started or recovering from an injury. If you’re training for a 5K, this serves as the perfect cross-training session to boost your training plan. 

Warm up with a brisk walk or some stretches. 

Run or power walk for 60 seconds. 

Walk regularly for 60 seconds. 

Repeat 6 times. 

Cool down. 

2. Short Interval

If you’ve been running for a while but are looking to uplevel your workout plan, the Short Interval is for you. 

Warm up jog for 5 minutes. 

Sprint for 30 seconds. 

Jog for 60 seconds. 

Repeat 6 times. 

Jog for 5 minutes to cool down. 

HIIT Running Workout Outdoors

3. Sprinting Interval

Once you’ve eased yourself into an effective HIIT workout plan, it’s time to turn the intensity level on high. 

Warm up jog for 5 minutes. 

Sprint for 30 seconds. 

Walk for 45 seconds. 

Repeat 8 times. 

Related: The Incredible Benefits of Sprinting

4. Hill HIIT Workout

Nobody loves hills from day one, but the more you do them, the more powerful you become. 

Watching yourself build strength is one of the most fulfilling and gratifying experiences in life. 

Plus…building up your core and leg muscles will help your overall cadence in your regular runs. 

Find a hill. 

Jog for 5 minutes. 

Sprint uphill for 20-40 seconds. 

Turn around and gently jog down to your starting point.. 

Repeat 4 times. 

High Intensity Interval Training Running Workout Outdoors

5. HIIT With Burpees

This one is #5 for a reason!

Burpees are hard enough on their own, but mixed with sprinting makes a very high, intense level of exercise. 

If your workout time is limited but you still want to feel those muscles burning, do this HIIT session. 

Jog for 2 minutes. 

Do 5 x burpees. 

Walk for 30 seconds. 

Do 5 x burpees. 

Rest for 1 minute (walking or standing and breathing). 

Do 5 x burpees. 

Walk for 30 seconds. 

Run fast (but not quite sprinting; 60-70% exertion) for 2 minutes. 

Jog for 2 minutes. 

HIIT Workout Variations

The 5 workouts in this article will definitely give your running the jump start it needs. Just remember that none of them are set in stone – feel free to experiment with the times I’ve set.

If it feels too easy, decrease your recovery time, and increase the intensity level of the running period. 

Feel free to experiment with the number of reps as well. If you just can’t run up the hill 4 times, then do it 3 times. Set number 4 as your goal for the next session.

Always maintain an attitude of improvement and pushing during the HIIT running workouts. 

If you want to try other interval variations, consider running with Fartleks for building up speed or try some hill sprinting workout variations. 

Do you already have a training plan in place?

The best way to stick with your weekly HIIT running is to keep a goal in mind. Download our free half marathon boot camp to get a vision for your finish line and additional tips to help you reach it. 

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 Mia Kercher · Categorized: General, Get Faster, Guides, Half Marathon, Marathon, Training, Ultramarathon · Tagged: HIIT, HIIT running exercises

Lactate Threshold Training For Runners: How To Measure and Improve It

Published on October 8, 2020 By Sarah Jane Parker

What is lactic acid and what does it have to do with running? We’re exploring everything you need to know about lactic acid, lactate threshold training, and why it matters for running (along with self tests to determine your lactate threshold!)

When you hear the words lactic acid you might be thinking about certain ingredients in food. While some foods do contain lactic acid, the kind we’re referring to isn’t an ingredient in your snack: it’s a metabolic byproduct in your body.

Lactic acid is a natural product of strenuous anaerobic exercise, and your lactate threshold can help determine when you start to fatigue when you exercise hard.

We’re going to explain what lactic acid is, what a lactate threshold is, and how it affects your running.

What is lactic acid?

Lactic acid is natural byproduct of metabolic processes in your body called cellular respiration. Cellular respiration is provides the energy you need for daily life and exercise.

During daily living and submaximal exercise (exercise that is not difficult to maintain a steady pace), your body converts glucose and oxygen into energy with aerobic respiration. Byproducts of aerobic metabolism are heat and carbon dioxide.

What is lactic acid and what does it have to do with running? We're exploring everything you need to know about lactic acid, your lactate threshold, and why it matters for running (along with self tests to determine your lactate threshold!) | MarathonHandbook.com #fitness #running #lactatethreshold #training

When exercise intensity increases and the amount of oxygen your muscles demand to keep moving can no longer be met, your body switches gears to anaerobic respiration that doesn’t require oxygen, but the byproduct of anaerobic respiration is lactic acid.

Lactic acid inhibits energy production when it build up in your muscles. When your muscles produce more lactic acid than can be removed, lactic acid begins to accumulate, causing fatigue.

Once your oxygen consumption returns to normal, lactic acid is then converted to other compounds by your liver to use in regular aerobic respiration.

Fatigue can be caused by a variety of other reasons, too, but fatigue from lactic acid buildup is more likely the cause if you’re exercising at an intensity above aerobic capacity.

Takeaway: when your body’s oxygen consumption exceeds demands, lactic acid is produced, resulting in fatigue.

Scientists have also discovered that different muscle fibers produce different amounts of lactic acid as well, so it’s not just cellular respiration/metabolism that comes into play.

Fast twitch muscle fibers (the ones used in activities like sprinting) produce more lactic acid in the muscle cells than slow twitch fibers do (slow twitch muscle fibers are the ones that are used mostly for longer and slower endurance exercise.

So activities that use more fast twitch muscle fibers than slow twitch muscle fibers will result in more lactate buildup. Another reason sprinting causes fatigue faster than an easy jog!

Lactic acid and muscle soreness

It’s interesting to note the ideas surrounding the relationship of lactic acid and muscle soreness like DOMS (delayed onset muscle soreness).

People used to believe that muscle soreness was caused by residual lactic acid that didn’t leave the muscles adequately.

But new science shows that muscle soreness is actually caused by micro-tears in your muscles and has little to do with lactate build up at all.

If you’re sore, it can be helpful to do gentle movement to help increase blood circulation and speed healing of muscle tissue, but it doesn’t necessarily move lactic acid out of sore muscles as once believed.

What is lactic acid and what does it have to do with running? We're exploring everything you need to know about lactic acid, your lactate threshold, and why it matters for running (along with self tests to determine your lactate threshold!) | MarathonHandbook.com #fitness #running #lactatethreshold #training

What is lactate threshold?

Lactate threshold is the point where lactic acid begins to accumulate in your muscles – your body switches from aerobic respiration where lactic acid is easily moved out of the muscles, to anaerobic respiration where lactate builds up.

During exercise, we’re never really in just one type of cellular respiration, there’s always a little bit of anaerobic metabolism going on along with aerobic metabolism, but it’s usually pretty small.

Once we reach our lactate threshold, the majority of our cellular respiration switches to the anaerobic kind that doesn’t use oxygen and we start to fatigue.

On average, regular people reach lactate threshold at 50-60% of their VO2 max, recreational athletes reach lactate threshold at about 65-80% of their VO2 max, and elite endurance athletes reach their lactate threshold at 85-95% of VO2 max (source).

Why does lactate threshold matter for runners?

Lactate threshold matters to runners because, similar to VO2 max, the higher your lactate threshold, the better your running economy, speed, and exercise recovery.

Less conditioned runners or exercisers have a lower lactate threshold. So a person who is new to exercise will fatigue faster than someone who is well conditioned.

The well conditioned runner will be able to run at a higher intensity with less fatigue than their less conditioned counterpart (barring things like medical conditions). So increasing your lactate threshold through strategic planning can help you become a faster and more efficient runner!

How to test your lactate threshold

Knowing what your lactate threshold is can help your training for a couple of reasons:

  1. It allows you to develop a strategic training plan that helps you train smarter
  2. You can track your progress over time

When you exercise above an easy and resting level, your body goes through a couple different ventilatory thresholds (times when your breathing noticeably changes): the first ventilatory threshold (V1) and the second ventilatory threshold (V2).

V1 occurs when your breathing rate increases and you can’t talk comfortably, but you can still put several words together while exercising.

V2 occurs when lactate begins to accumulate faster in your body than can be removed, and V2 threshold is considered your lactate threshold. Breathing becomes rapid and heavy, and you can no longer speak during exercise.

Traditional testing of lactate concentration in your blood was pretty invasive: doing blood draws at intervals during an exercise test. No thanks! But there are ways to estimate your lactate threshold without the blood draws.

How To Determine Your Lactate Threshold Training

Doing your own lactate threshold testing

There are a few different ways that you can determine your lactate threshold (LT) without going to a lab for testing:

  1. Using an online pace calculator to estimate your LT based on your fitness level and recent race times (this is the easiest method).
  2. Estimate your LT using your heart rate and the Karvonen formula
  3. Complete a 30 minute time trial to estimate your lactate threshold

There was once a device called the BSX Insight that promised to read lactate concentrations through your skin, but this device is discontinued and no longer on the market.

Estimating your LT using heart rate

If you know your resting heart rate, you can use the widely recognized Karvonen formula. This formula is helpful if you haven’t done a maximal exercise test to already determine your max heart rate, this helps to estimate it for you using your resting heart rate and age.

THR = [ (MHR – RHR) x % intensity] + RHR

MHR = 208 – (0.7 x age)

  • THR = Target heart rate
  • MHR = Max heart rate
  • RHR = resting heart rate

Heart rate training zones in percentages:

  • Recovery zone or aerobic training: 50-70% MHR
  • Tempo and threshold runs: 71-85% MHR
  • Intervals: >85% MHR

So if you’re a 25 year old person with a resting heart rate of 70 bpm and you want to do lactate threshold training at 80% MHR, here’s how that formula would look:

MHR = 208 – (0.7 x 25) = 190.5

THR = [ (190.5 – 70) x 80%] + 70

THR for 80% MHR training in estimate LT training zone = 166

30-minute time trial

You can also estimate your lactate threshold by doing a 30 minute time trial. Ideally you’d do this time trial when you’re not fatigued by heavy exercise the day before. Use a level track, level road, or a treadmill set at 1% incline and use a heart rate monitor.

Start by doing some light cardio activity for 10 minutes, like walking or an easy jog, to warm up your body and prepare it for exercise. Gradually Increase the intensity of your warm up.

Once you’re warmed up, start running at the fastest speed you can maintain for 30 minutes. This needs to be a steady pace over the course of the 30 minutes: make sure you don’t start out too fast and taper off as you get tired.

What is lactic acid and what does it have to do with running? We're exploring everything you need to know about lactic acid, your lactate threshold, and why it matters for running (along with self tests to determine your lactate threshold!) | MarathonHandbook.com #fitness #running #lactatethreshold #training

Measure your heart rate at 10 minutes into your run.

Continue your run and stop at 30 minutes and measure your heart rate.

Add your heart rate at 10 minutes to your heart rate at 30 minutes and divide by 2 to find the average. This is an estimate of your lactate threshold heart rate.

For example: if your heart rate after 10 minutes is 130, and your heart rate after 30 minutes is 170, then your LTHR (lactate threshold heart rate) would be 150 bpm.

Using your LTHR, you can determine training zones (remember, LTHR is not the same as max heart rate in these training zones!):

  • Recovery Zone (Zone 1) = 65-85% LTHR
  • Long endurance (Zone 2) = 85-90% LTHR
  • Intense Endurance (Zone 3) = 90-95% LTHR
  • Lactate threshold (Zone 4) = 95-102% LTHR (or same heart rate as time trial)
  • Maximal/power training (Zone 5) = 102-110%

How to increase your lactate threshold

One great thing about your lactate threshold is that you can improve it over time with training, much like you can improve your VO2 max with strategic training.

There are 2 ways to improve your lactic acid threshold and how efficiently your body removes lactic acid from your muscles:

  1. Continue your aerobic steady state training
  2. Add in lactate threshold training 1-2 times a week

Continuing with your regular steady state aerobic training runs is important for lactic acid clearance because your body adapts to this type of exercise by increasing the number and density of mitochondria in your muscle cells.

Mitochondria are your cells power generators so to speak and where your cellular respiration takes place. The more mitochondria you have, the better your body becomes at using oxygen during exercise (meaning less lactic acid buildup at the same heart rates as before).

Another way to increase your lactate threshold is to add LT training 1-2 times a week into your training program. LT training sessions are higher intensity, so don’t do them too frequently and keep them fairly short, 20-30 minutes long.

The goal with lactate threshold runs is to keep your pace pretty steady throughout the run meeting that heart rate goal or pace goal consistently.

LT training is generally a bit below race pace and should be comfortably hard. They should be challenging but not maximal intensity like VO2 max training. This is where the pace calculators are handy since they help you determine at what pace you’d likely be LT training based on recent race times.

Now that you know how to determine your lactate threshold and how to improve it, you should be able to make improvements in your race times with these strategies!

What is lactic acid and what does it have to do with running? We're exploring everything you need to know about lactic acid, your lactate threshold, and why it matters for running (along with self tests to determine your lactate threshold!) | MarathonHandbook.com #fitness #running #lactatethreshold #training

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: Get Faster, Training

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