Reconsidering Running By Feel
“These are the basics for running fast: Run long and easy, run on the edge of discomfort, get out of breath every once in a while, and learn how to run fast but relaxed.” Steve Magness, running coach and author
One of the first blog articles I posted covered "Running By Feel" (HERE). Since this time, I’ve moved back and forth between following my “inner coach” and Running By Feel versus monitoring my runs with metrics like heart rate and pace found on a smartwatch. Recently, I’ve considered Running By Feel again due to using a monthly running challenge to organize my training schedule. Up to this point, I used perceived exertion to anchor running by feel. While there are established scales of perceived exertion, like the Borg Scale, I used a 10-point scale (like a 10-speed bike) to gauge running by feel:
6th Gear- Your comfort zone for running. Easy runs and warm-up & cool down are done in this gear. Long runs start in this gear.
7th Gear- Your aerobic gear, can carry on a long conversation with running partners. Some long runs may end in this gear. In 2023, “easy and quick” is a descriptor I’m currently using for this gear.
8th Gear- Your upper end aerobic zone, can speak in short sentences and breathing becomes noticeable and easy for you to count. Runs targeting lactate threshold are done in this gear. Some long runs may end in this gear. In 2023, “brisk running” is a descriptor for this gear.
9th Gear- Hard but controlled, can speak in single words in between taking deep breaths. My weekly “speed” run using my interval timer is done in this gear with my recovery interval in 7th gear. In 2023, “hard running” is a descriptor for this gear.
10th Gear- Just about all out, your speed coming down the finishing chute. During my easy runs, a series of short sprints or strides is done in this gear.
Recently, running coach and author, Steve Magness, wrote on the importance for runners to monitor their breathing during a run (HERE). Every runner should have these talking and breathing patterns in their training week:
1. Your Chatty Friend: Talk with Ease
2. Talk like a Shy Introvert at a Party: A few sentences here or there
3. Talk like a Teenager: Only use a word or two.
4. Be the Smooth Dude: Fast and Able to Talk
In reconsidering running by feel, in addition to perceived exertion, equally important is the talking / breathing pattern that accompanies different running intensities. The two concepts fit well together like the graph below illustrates:
Running By Perceived Exertion & Talking/Breathing Pattern
6th & 7th Gear and Able to Talk With Ease: 6th Gear represents your comfort zone for running. Easy runs and warm-up & cool down are done in this gear. Long runs start in this gear. 7th Gear represents your aerobic gear, can carry on a long conversation with running partners. Some long runs may end in this gear. 80 - 90% of weekly training should be in this range in which you can talk with ease.
8th Gear and Say a Short Sentence Here and There: Your upper end aerobic zone in which you can speak in short sentences and breathing becomes noticeable and easy for you to count. Runs targeting lactate threshold are done in this gear. Some long runs may end in this gear. One day a week, spend between 10-30 minutes total (can be split up anyway you’d like) where your effort level equates to the ability to say about two short sentences. If breathing is getting out of control, ease off a touch.
9th Gear and Only Able to Say a Word or Two: Going hard and on the wrong side of “in control”. After each rep you have to spend some time catching your breath.
10th Gear and Keeping it Fast and Able to Talk: Going just about all out. During my easy runs, a series of short sprints or strides is done in this gear. Keep it short and sweet, between 10 to 30 seconds in length for each rep so you’re able to talk. However, there are other ways to include this type of running in your training. For instance, I’m experimenting with including this type of running during fartlek runs; whereby running pace is increased to the point when breathing becomes labored and, when this happens, pace is reduced to recover.
FUTURE FOCUS
Some issues I’m working on related to Running By Feel:
Race Day Strategy: I’ve had some degree of success using running by feel as part of my race strategy. With the marathon, I used my watch to get me to the start corral on time and afterward, didn't look at it again until heading down the finisher's chute. During the race, I ran the first 16K “holding myself back” in 6th gear, second 16K “keeping it relaxed” in 7th gear, and “pushing the pace” for the last 10K in 8th gear.
Other Scales for Running by Feel: For the type of training I do a 10-point scale seems to work well with easy running starting at 6th gear. However, there may be other runners better served by a different scale. For instance, a miler may have easy running start at 3rd gear, and 8th gear may correspond to the first couple of laps raced, and 9th gear saved for the last lap.
Thank you for reading!
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Comments
And breathing is based on steps..
1in1out
2in2out
3in3out
4in4out
Free flow
The benefit is that beliefs of the runner about progress or possible potential can't be in the way. See a lot runners stuck at a certain pace as their brain says that they go fast at pace x:xx
It helps to crush beliefs and it also helps to protect the downside of overtraining as we run slower
Which part of running are we monitoring, how and why ?
How is this measured ?
Reply...Just a quick recent example, I did a tempo run at a perceived exertion of 8 and breathing pattern of able to say a ‘few sentences here & there’. This run went as planned, felt great. Afterward, I checked my pace for this run and found I was pretty close to what I should be running for a tempo. So perceived exertion & breathing pattern guide the running, checking pace helps to confirm. Hope this helps.
Reply... You’re asking about exercise zones...just to let you that in a month or two, I’ll be coming out with a post that analyzes the training program of a professional marathoner. At the risk of spoiling one of the conclusions, I found this professional did indeed do 80% of runs at easy-moderate ‘talk with ease’ pace, as mentioned in this current post.