Effort-Based Running: A Real Life Example
Running by perceived effort is not always a popular training strategy. Most runners would prefer to follow HR zones or paces or even power meters. Why? Because it’s easier to follow guidelines like these that can be measured with technology.
But a device can’t measure perceived effort. And while effort-based running can be confusing at first, it’s worth figuring out. Runners who know how to train based on effort are way more likely to achieve their potential in races because they have the ability to “ride the line” without going too hard too soon, and they have the confidence to push hard when their body is feeling great - capitalizing on the days when everything falls into place.
A Case-Study
This is an excerpt from the training log of a Sifuentes Coaching runner:
My assignments (in black text) are for runs of specific duration based on a specific effort. This runner has reported (in orange text) their average pace for the run and distance covered in the given number of minutes running.
Analysis (Let’s focus on Friday and the weekend)
Friday: “Very easy” effort resulted in 8:42/mile avg pace. The runner was presumably not tired from training (easy day Weds, off day Thurs)
Saturday: Higher effort long run (Easy building to E7 “hard” with the majority at E5-6 “moderate to kind of hard.” Pace average 7:38/mile avg.
Sunday: “Very Easy” effort resulted in 9:22/mile avg pace which is much slower than Friday’s “very easy” pace. The runner was fatigued from a hard long run the day before.
Effort-based running isn’t always straightforward
The beauty (and challenge) of effort-based running is that data readings (pace, HR, power) do not always correlate in the same way. In the example above, “Very easy” resulted in a different pace on a different day. Factors like accumulated fatigue, weather conditions, stress and focus play a role in perceived effort. It is entirely possible that two separate runs of same distance and duration could feel quite different in terms of effort.
That being said, runners who always run the same pace demonstrate a lack of understanding of different efforts. In general, variety of efforts does yield variety of paces.
Getting Started
Some runners have a ton of questions associated with an assignment of “30 minute run, E5 moderate effort.” That’s normal! The best (and only) way to learn is by doing. The first step is to do a run without your watch. Leave it at home and feel how you feel.
The next step (do not skip to this step before doing a run without your watch!) is to start practicing a variety of efforts in workouts. Try the Cycle Run or the Ladder Down workout.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.