At KEVOS, we understand that consistency and proper technique are vital for personal growth in any area, including fitness. Whether you're an experienced runner or someone just starting, learning to run smarter—not harder—can help you avoid burnout, build strength, and improve your overall running performance. This article outlines the importance of understanding your run through feel, how to rate your runs, and the impact of running on your physical fitness.

Understanding Run Capacity Through Feel

When I first started running, I made the mistake of pushing myself to my limits every day, thinking that running at full potential would naturally improve my endurance. However, this approach didn’t work—it only made my training more stressful and painful, and I wasn't able to improve my performance in the long run.

The turning point came when I began coaching with Chris Armstrong from Run2PB. Through his guidance, I learned the value of incorporating slow and varied runs into my training plan. This combination of slower-paced runs, when done consistently week after week, helps build endurance without overexertion or injury.

How to Rate Your Run

To effectively rate your runs, it’s essential to understand effort levels and pacing. I rate my runs on a scale of 1 to 10, with 10 being the highest level of effort. Ideally, I try to stay between 5 to 6, which represents a conversational pace. Running at this pace allows me to maintain stamina while minimizing fatigue.

A great way to gauge this is by seeing if you can comfortably say a sentence or even sing a song while running. If you can do so without struggling for breath, you're likely in the right effort zone. Initially, I found it difficult to run slower because my brain was conditioned to push hard in every training session. Slowing down felt like a step back, but as I kept at it, I began to realize the benefits.

Benefits of Slow, Consistent Training

Running at a slower pace with a lower heart rate provides several advantages:

1. Reduced Fatigue: Running at a conversational pace means less stress on your body, leading to less fatigue during and after your runs.

2. Stronger Muscles and Joints: Over time, I've noticed that my muscles and joints have become stronger and more resilient. This is because slower running places less strain on your body, allowing you to build strength steadily without overtraining.

3. Injury Prevention: When I first started marathon training, I was only able to run up to 22 km before feeling completely drained. My heart rate was too high, and my body wasn't prepared for longer distances. Once I switched to slower, more controlled runs, my endurance started to build up, injuries decreased, and I could run farther without experiencing exhaustion.

Today, I can easily complete a half marathon, and a full marathon feels like an achievable goal. This gradual progression is key to long-term success.

The Role of Technology in Training

To track my progress and make data-driven decisions during my runs, I rely on the Garmin Fenix 6x watch. The wrist-based heart rate monitor on this device is accurate, and for even more precise readings, I recommend the HRM-RUN strap, which syncs seamlessly with Garmin watches. However, it's important to note that Garmin is not the only option available. Brands like Suunto, Polar, and Apple Watch also provide great options, depending on your preferences.

While training based on feel is helpful, incorporating real-time data into your runs can provide additional insights. For instance, a power meter (such as STRYD) measures your running power, giving you real-time feedback on your current performance, while a heart rate monitor only shows data from the past. Having access to this real-time information helps you make better decisions on the fly, adjusting your pace based on your body's condition and environmental factors.

The Positive Impact of Running on Physical Fitness

Running has a range of benefits for your body, beyond just improving endurance. Below are some key positive impacts:

1. Improves Oxygen Capacity: Running increases the efficiency of your heart-lung system, boosting your oxygen intake and endurance.

2. Strengthens the Heart: Regular running strengthens the heart, making it more efficient at pumping blood throughout the body.

3. Reduces Heart Rate: With consistent training, your resting heart rate will decrease as your heart becomes stronger.

4. Improves Blood Pressure: Running helps make blood vessels more flexible, improving blood flow and regulating blood pressure.

5. Strengthens Lungs: Running enhances lung capacity and strengthens respiratory muscles, leading to better overall lung function.

6. Builds Stronger Muscles: Running works your legs, heart, and lungs, all of which become stronger and more efficient with regular exercise.

7. Fortifies Bones: Weight-bearing exercises like running stimulate bone growth, making your bones stronger and less prone to fractures.

8. Keeps Joints Agile: Regular running helps maintain joint flexibility and reduces stiffness, keeping your body agile as you age.

9. Enhances Energy Production: Muscles become more efficient at energy production with regular running, improving your overall stamina.

10. Helps with Weight Loss: Running is an effective way to burn calories and lose weight, helping you achieve a leaner physique.

11. Improves Metabolism: Regular running boosts metabolism and promotes better digestion, contributing to improved overall health.

Conclusion

If you're aiming to improve your running performance or simply stay active, it's important to focus on the long-term benefits of slow, steady training. By understanding the right effort levels, using technology to track your progress, and incorporating slow runs into your routine, you can build endurance, reduce injuries, and eventually achieve your marathon goals.

At KEVOS, we believe in the power of consistency, data-driven decision-making, and gradual progress. Whether you're working on improving your personal fitness or need assistance with product design and engineering solutions, we're here to support your journey. Get in touch with us today to learn how our tailored solutions can help you achieve your goals, both on and off the track.