Run safely.
Running by feel is about listening to your body. That includes knowing when to stop.
Check with a doctor first if you
- have a heart condition, high blood pressure, or have ever had chest pain when active;
- are pregnant or have recently given birth;
- are coming back from illness, surgery or injury;
- have a long-term condition such as diabetes or asthma;
- take medication that affects your heart rate or balance;
- haven't exercised regularly in the past year.
Stop and get help if you have
- chest pain, tightness or pressure;
- breathlessness far beyond what the effort should cause;
- dizziness, light-headedness or fainting;
- a racing or irregular heartbeat;
- sudden, sharp pain anywhere.
In an emergency in Ireland, call 112 or 999.
On medication that caps your heart rate
Some medicines, such as beta-blockers, hold your heart rate down, so heart-rate zones stop meaning much. Effort and the talk test still work, which is why they're often recommended in that case. Agree how hard you should go with your doctor.
Build gradually
- Most of your running should be easy (RPE 3–4).
- Add one harder session at a time, and give it a few weeks before adding another.
- Pain that changes how you run is a reason to stop, not to push through.
Everything on rpe.guru is general information, not advice for you. See the terms.