Most runners think pace is the instruction. If the watch says 9 minute pace, they try to run 9 minute pace no matter what the conditions are. The problem is your body doesn’t adapt to pace. It adapts to effort. Heat, fatigue, sleep, terrain and stress can all change the pace that corresponds to the same physiological stimulus.
TAKE THE MARATHON READINESS QUIZ NOW:
https://marathon-readiness-quiz.scoreapp.com
In this video I wanted to break down Rate of Perceived Exertion (RPE), how elite runners actually structure their training, and why chasing numbers on your watch might be actually sabotaging your progress.
I cover how to calibrate RPE using breathing cues, how to stop turning recovery runs into moderate workouts, and how to use effort, pace and heart rate together instead of blindly trusting one metric. If you’re training for a marathon, half marathon, or just trying to improve your running without burning out, understanding RPE will completely change how you approach your easy runs, tempo runs and race pacing.
Happy Training!
Watch my "Running: Explained" Series: https://www.youtube.com/playlist?list=PLXSHy1fG_CEMUOxJD_2cYeSJZmUIdIDro
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Relevant Links
Get coached by Brant Stachel: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/
Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01
Get my Book!
https://a.co/d/00twBZ6d
Learn More about Team RunRun: https://teamrunrun.com/
Fuel your training: https://fuelgoods.com/?ref=Brant
FREE TOOLS FOR RUNNERS:
https://www.runfastandfree.com/free-tools
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