074: Effort-Based Running, Updated

Today, we update our effort levels a bit, transitioning from a 1-5 scale to a 1-10 scale.  Here's a little breakdown of what the numbers mean. Effort Levels (adapted from 80/20 running and RPE):   Extremely Easy - "I could run/walk forever at this pace" Very Easy - "I feel like I'm really holding myself back" - full conversations, singing, yodeling Easy - "I feel like I'm holding back a little" - able to sing at this pace Comfortable - This pace feels natural, not holding back or pushing - can still talk pretty easily in sentences Fairly Comfortable - I feel like I'm pushing every so slightly Slightly Hard - Less fit runners (able to run for one hour or less): can sustain for 20-30 min; More fit runners (able to run for 2 hours or more) - pace able to sustain for about an hour  Somewhat hard - Less fit: I'm going to blow up in 10-15 min, More fit: I'm going to blow up in 15-20 min (around 5k effort) Hard - I can keep this pace for a mile, no more Very Hard - Pace sustainable for a couple of minutes Extremely Hard - pace able to sustain for 1 minute max  Resources:  Our Favorite Products to Make Healthy Living Easier Our Coaching Programs We have SHIRTS! Show your Real Life Runner Pride! 80/20 Running by Matt Fitzgerald  Borg Scale Rating of Perceived Exertion Modified Borg Scale Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!     Thanks for Listening!! Want to support the show?  Check out our options here! If you have a topic you would like us to talk about, please send us an email at [email protected]  or [email protected]  Come find us on Facebook and Instagram and say hi!  There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life! Click here to request to be added to our private Facebook tribe! Leave an honest review on iTunes. Your ratings and reviews really help and we read each one! Subscribe on Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin the Team! -->  https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.