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Writer's picturePhilip Gonçalves

Methods of Measuring Running Intensity

Measuring workout intensity is critical for runners aiming to optimise their performance, prevent injury, and ensure sustainable progress. Various methods can be employed to gauge intensity, each offering distinct advantages and drawbacks depending on the runner's experience, goals, and preferences. This article explores four common methods of measuring running intensity: smart watch-based heart rate, nasal breathing, chest strap-based heart rate monitoring, and Rating of Perceived Exertion (RPE).


1. Smart Watch-Based Heart Rate Monitoring

Smart watches have become increasingly popular among runners for tracking a range of metrics, including heart rate. These devices use optical sensors, typically located on the back of the watch, to detect changes in blood flow and calculate heart rate.

Pros:

  • Convenience and Accessibility: Smart watches are incredibly convenient because they provide real-time feedback on heart rate, pace, distance, and other data in one place.

  • Multi-functionality: Most smart watches come with GPS, step counters, and various other features that aid in tracking different aspects of fitness.

  • Easy to Interpret: Many smart watches offer heart rate zones, which guide runners toward target intensities based on their fitness goals (e.g., endurance vs. sprinting).

Cons:

  • Accuracy Issues: Optical heart rate sensors are less accurate than chest straps, particularly during high-intensity workouts. Studies have shown that wrist-worn devices can lag behind actual heart rate by as much as 20 beats per minute during sudden changes in intensity .

  • Placement Sensitivity: A loose fit, sweat, or wrist movement can skew data. Inaccurate readings during movement-heavy workouts (like sprinting) can lead to unreliable feedback.


2. Nasal Breathing

Nasal breathing refers to the practice of breathing solely through the nose during exercise. The principle is rooted in the idea that nasal passages help regulate oxygen intake, and some athletes use it as a method to gauge intensity naturally.

Pros:

  • Natural Pacing Mechanism: Nasal breathing helps runners maintain a sustainable pace. As intensity increases, runners may find it more difficult to maintain nasal breathing, signalling the need to slow down.

  • Improved CO2 Tolerance: Nasal breathing enhances carbon dioxide (CO2) tolerance, which is crucial for aerobic capacity and endurance .

  • Better Oxygen Utilisation: Studies suggest that nasal breathing allows for more efficient oxygen exchange and can promote diaphragmatic breathing, which is beneficial for endurance performance .

Cons:

  • Difficulty at Higher Intensities: At higher intensities, it becomes increasingly difficult to breathe through the nose alone. This limits its effectiveness for athletes training for high-intensity events, such as sprints.

  • Learning Curve: Nasal breathing can feel uncomfortable initially and requires practice to integrate into workouts.


3. Chest Strap-Based Heart Rate Monitoring

Chest straps remain the gold standard for heart rate monitoring. These devices measure the electrical impulses from the heart, offering a more precise reading than wrist-based monitors.

Pros:

  • Accuracy: Chest straps provide the most accurate heart rate readings, making them ideal for training where precision is key. Multiple studies confirm that chest straps are superior to wrist-worn monitors, particularly during high-intensity efforts .

  • Continuous Feedback: Chest straps offer continuous, reliable heart rate data without the lag experienced with smart watches, especially during sudden changes in intensity.

Cons:

  • Discomfort: Many runners find chest straps uncomfortable, especially during long workouts. They can chafe or slide during runs if not properly fitted.

  • Limited Functionality: Unlike smart watches, chest straps focus purely on heart rate, meaning runners need a separate device to track other metrics like pace, distance, and GPS.


4. Rating of Perceived Exertion (RPE)

RPE is a subjective method where athletes rate their effort on a scale, typically from 1 to 10, with 1 being very light activity and 10 being maximal effort. RPE has been widely studied as a reliable indicator of exercise intensity .

Pros:

  • No Equipment Needed: RPE requires no gadgets or external devices, making it accessible to all athletes.

  • Adaptability: RPE allows athletes to adjust their training based on how they feel that day. If a runner feels tired, they can scale back, or if they feel energized, they can push harder.

  • Correlation with Physiological Markers: Studies have shown that RPE correlates well with physiological measures of intensity like heart rate and lactate thresholds .

Cons:

  • Subjectivity: RPE is inherently subjective, and a runner’s mood, fatigue, and other factors can influence their perception of effort.

  • Less Useful for Beginners: Novice runners might struggle to accurately gauge their intensity, leading to either overtraining or under-training.


Conclusion

Each method of measuring workout intensity offers unique advantages and disadvantages. The best choice depends on the runner's experience, preferences, and goals:

  • Smart Watch-Based Heart Rate monitoring is great for convenience but suffers from accuracy issues.

  • Nasal Breathing is a low-tech solution ideal for endurance-focused runners but becomes less practical at higher intensities.

  • Chest Strap-Based Monitoring provides the most accurate heart rate data but can be uncomfortable and less versatile.

  • RPE is highly flexible and equipment-free but may lack precision, especially for beginners.

Ultimately, combining these methods may offer the most comprehensive picture of intensity, allowing runners to optimise their performance and avoid injury.

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