When I started running, it was all about running at full potential every day which I thought in days I may improve my run, but I was wrong as this approach of run-training didn’t help me to improve my running ability in-fact it made my training more stressed and painful. So the question arises, what is the best way to understand run capacity through feel?, and understood when I started taking coaching from Chis Armstrong (Run2PB), it’s all about slow and combination runs with consistency each week.
When I have to rate my run from one to ten being ten as highest effort, I try to run between five to six which is running at conversation pace, best to understand is by saying a sentence or singing song while running. This pace helps to run slower with less fatigue, and to run at this effort requires some practice as I couldn’t get it for a while, maybe I was too motivated and running slow means training less hard which brain was not accepting at the initial stage of training. Found advantage of this technique is joints and muscles feel much stronger than before.
Now thinking of my marathon training, I tried myself for 6 months, and I couldn’t run further than 22kms just because I was running at a high heart rate. But once started running slower, my endurance level built up, injuries minimised and in time speed build-up and as of today, half-marathon has become an easy run and marathon achievable run.
To measure heart rate I use Garmin Fenix 6x watch, where it’s wrist HR reading is pretty accurate and if one of you wants most accurate readings then go for HRM-RUN which syncs with most Garmin watches. Be minded Garmin is not the only device; you can go for Suunto, Polar, Apple watch and more similar brands based on your own research.