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It’s time to incorporate more effort-based training into your schedule.Running is both an art and a science in many ways, and sometimes, you choose whether you want to lean into the former or the latter. Such is the case when running by feel (art) or pace (science).

Running by feel is also known as effort-based training or going by your rate of perceived exertion (RPE). “We define perceived exertion as your own subjective intensity of effort, strain, discomfort, or fatigue that you experience during exercise,” says Luke Haile, Ph.D., an associate professor in the Department of Health and Exercise Science at Commonwealth University of Pennsylvania. Your RPE is affected by numerous factors, from your emotional state to the weather to how well you slept the night before. “When you can understand it, it can really guide your training,” Haile says.

The easiest way to look at running by feel is on a scale of one to 10 (although some versions of RPE go up to 15 or 20), says Greg Laraia, a running coach at Motiv in New York City. One means you’re exercising with barely any effort at all while a 10 would be an all-out, can-barely-breathe effort. In practice, this looks like heading out to run at a six or seven for your easy runs (rather than at, say, 10-minute mile pace). 

If you know your body and your paces well, you can also run by feel sans RPE scale and just going off what an eight-minute mile ~feels~ like, for example. Experienced runners can get so good at knowing how a particular pace feels to them that they don’t even need the feedback from tech—they can simply decide that they want to run eight-minute miles and, more or less, nail it. 

But can ditching your watch and running by feel versus pace still get you to your goals? Read on to find out the pros and cons to both approaches, and how to know which is best for you. (Spoiler: Most likely, you’ll want to integrate a mix of both metrics!)

Pros of Running By Feel

“The real gift of running by feel is [that it’s] almost a mindfulness practice that, with training, allows you to feel how the body is in that moment and to take notice of how your feet feel, how your calves feel, down to your heart rate, breathing, noticing your sweating, and knowing what it feels like when you are at the right pace for a given goal,” says Haile.

The more in tune you get with your body and learn to listen to it, the more you learn when you have more to give to a run or when there’s something lurking under the surface, like an injury coming on, that isn’t allowing you to reach your full potential, Haile adds. 

Because of this, running by feel can help reduce your risk of injury or burnout, says Laraia. If you have a “bad” day but your training plan says you need to run at a higher heart rate zone or a particular pace, you might push yourself to hit that and overdo it. But if you’re running by feel, you keep your pace and heart rate in check (because it feels challenging enough). 

Cons of Running By Feel

For starters, running by feel may not be as accurate for novice runners: Haile and his team have conducted a number of experiments around RPE in both recreational and more experienced (not necessarily fast!) runners. 

“We’ll put somebody through a VO2 max test and see how hard they can actually go, then see how well they can reproduce intensities that are around that [same] anaerobic threshold because that’s really where race pace often lies,” says Haile. 

The verdict: The more experienced the runner, the better they tend to do at reproducing those same intensities. “To tell somebody that’s relatively inexperienced or beginner level to go out and sprint as hard as they can or run a 10 RPE, they might not run that hard,” says Laraia, because they don’t have context for what hard and really hard actually means. Four months later, it’s going to feel way different. (Still, he argues that this could be seen as a positive in some causes, because it shows there’s room for growth.)

Even for more experienced runners, though, accuracy varies. In one of Haile’s studies, published in the journal Perceptual Motor Skills, the 34 men involved in the research were less able to judge how hard they were actually working when running on a treadmill at relatively lower speeds and RPE, compared to working at a higher effort. Interestingly, “when intensity and RPE were higher, they had a finer perceptual acuity,” Haile says.

Another potential drawback is that it’s possible that running by feel can push runners too hard—or hold them back. “That’s where some of these other factors can come into play and cloud that mindful listening of the body,” says Haile. 

For example, maybe you’re exceeding your goal pace (or heart rate) because of some external motivational factors—like trying to run faster that your Strava friends—that are at play and this leads to overreaching. Or maybe there are emotional things going on that are causing you to feel things a little bit more physically when it’s not necessarily a physical issue. “We’ve all been in a place where emotionally it is draining and [that] doesn’t allow us to achieve what our body is actually capable of doing,” Haile says.

Finally, running by feel is more difficult to quantify. “There’s no measurable data,” Laraia says. “If you were to write down your RPE on paper, everyone’s looks the same because it’s based off the sensation that you’re feeling.”

Pros of Running by Pace

If you have a goal in mind, like a time goal for a race that’s attainable—and that’s a key word here—you want to take a more scientific approach, per Laraia. That could mean using your watch to nail a specific pace during each of your training runs. Doing so will enable you to hit the proper pace you need to achieve your race-day goal time. 

Practicing specific paces also allows you to test faster speeds and push your limits, which is important if your main goal is getting faster. If you’re running by feel all the time, it’s hard to see your progress in speed. 

As mentioned, running by pace may be the better bet for runners with less experience as it helps them to learn how it feels to stick to various paces, which they can then riff off of later in their training journey. To do that, you still want to tune into how you feel on the run, but you’re examining that based on the pace your running (rather than vice versa). Cons of Running by Pace

The main issue with this approach is that it doesn’t take into account all those aforementioned factors that can affect how you feel—physically and mentally—on a particular day. A 8:30-per-mile pace may feel easy on some days and really, really hard on others. 

“A lot of running, especially distance running, does come down to how you’re feeling mentally,” says Laraia, and he keeps this in mind when working with clients. “If they’re feeling great, by all means let’s go, but if they’re feeling shitty, I’m not going to force them to do a hard effort.” 

Again, pushing to hit a certain pace despite not feeling truly up for it can lead to injury and/or burnout. Take the long slow distance run for example: These efforts are meant to feel easy and should be done at a lower heart rate. If you’re trying to keep up with a specific pace, despite that pace actually feeling difficult, then you won’t gain the benefits of those long zone 2 efforts. 

Second, running by pace may drive runners to pursue unrealistic race goal times. With running by feel, you may realize that your original goal pace/finish time is too ambitious, and you can adjust accordingly. 

Pace vs Feel: How to Determine Which Metric Is Right for You

Everyone could probably benefit from running one or two runs per week by feel, based on all the above benefits! But just how much you lean into this artful approach depends on:

If you’re training for a race, whether it’s a 5K or a marathon, and have a particular time goal in mind, you’ll likely benefit from running most of your training runs by pace. And on race day, this becomes more important the longer the race is: “Sticking with pace early on especially is important when you don’t want to overdo it and then have nothing left or underdo it and then you have some left in the tank when the finish line’s already crossed,” Haile says. “Sometimes it seems that letting pace guide you early and then letting feel guide you later is something that works really well for runners.”

If you’re a new runner, it would be wise to opt for running by pace until you have enough runs under their belt to truly understand what various paces and efforts feel like. This is especially true if you eventually want to sign up for a race.

If you’re more experienced and/or aren’t training for a race (or don’t have a firm race-day goal), you may want to consider adding more runs by feel into your routine to benefit from the mindfulness aspect. 

Another option to add to the mix beyond running by pace versus feel would be to run based on your heart rate zones: Run your easy run at a low heart rate and your hard days in higher heart rate zones with your long runs in those middle ranges, Laraia explains. This somewhat straddles the line between running by pace and by feel as it’s more objective than the latter but more forgiving than the former. Tips for Running by Feel

Running by feel is a skill that you can improve. Haile suggests scheduling a couple of runs by feel per week, one easier and one harder, and during those sessions, pay extra attention to the different parts of your body and how you truly feel. You can’t know if a certain pace feels right, if you don’t really know what “right” is, after all. 

“When you’re really noticing it and feeling it (‘oh, that feels too fast’ or ‘this is too slow’) beyond whatever the [watch] is telling you, you can listen into your body and know that this is what is right [in this moment] given this heat or humidity or maybe this nice cool evening,” says Haile. 

Laraia also suggests taking some notes in a training journal after each run by feel. Consider how you felt at the start, middle, and end of the run and jot that down. You could then look at your watch data (even if you did not look during the run) to get a little more science- and data-driven and see where your heart rate was during each of those runs and cross-reference that with how you felt, per Laraia. Maybe mentally you felt great but your heart rate was a little elevated (for you). Having these little self check-ins is a good way to help make running by feel more accurate, Laraia explains.

“The biggest thing is just keeping in mind that it is just another tool in your toolbox versus an end-all be-all,” says Laraia. “It’s safe and it’s relatively reliable because it’s based on you, the person actually training or using it, which is great. The more time you practice and check in with yourself and either write it down or provide feedback to a coach, the better off you’ll be using it.”

Ethiopia delivered a remarkable double victory at the 2026 Bank of China Hong Kong-Zhuhai-Macao Bridge Half Marathon on Sunday, November 15, with Wede Kefale and Addisu Gobena emerging victorious in the women's and men's races respectively.

Staged along the spectacular Hong Kong-Zhuhai-Macao Bridge, the event brought together some of the finest distance runners from Ethiopia, Kenya, South Africa and other nations for a fiercely contested 21.097-kilometre challenge across one of the world's most recognisable sea-crossing structures.

The competition produced impressive performances, with Ethiopia showcasing its depth in distance running while Kenyan athletes also secured several places among the leading finishers.

In the women's contest, Kefale produced a composed and determined performance to secure the biggest prize of the day. She crossed the finish line in 1:09:01, holding off a strong challenge from South Africa's Glenrose Xaba, who finished second in 1:09:09. Ethiopia's Fantu Worku completed the podium in 1:09:14, making it an exceptionally close battle among the leading three women, who were separated by just 13 seconds.

The Ethiopian victory was particularly impressive given the quality of the field. Xaba, one of South Africa's leading distance runners, pushed hard throughout the contest but ultimately had to settle for second, while Worku demonstrated Ethiopia's remarkable strength by securing another podium position.

Kefale's victory was supported by an impressive Ethiopian presence throughout the top 10. Baraky Redae finished fourth in 1:09:51, followed by compatriot Asmarech Anley in fifth with 1:10:21. Kenya's Miriam Chebet was sixth in 1:11:05, ahead of Morocco's Fatima Ezzahra Birdaha, who clocked 1:11:23. Kazakhstan's Daisy Jepkemei placed eighth in 1:11:42, while Ethiopia's Zewudie Wudu finished ninth in 1:12:08. Kenya's Priscah Jepleting Cherono completed the top 10 in 1:12:29.

The men's race provided another memorable moment for Ethiopia as 22-year-old Addisu Gobena claimed the overall victory, He clocked 1:01:33 to finish ahead of compatriot Aliyi Kasim, who secured second place in 1:02:29.

Kenya's Alex Lenalepisho delivered a strong performance to take third in 1:02:47, preventing a complete Ethiopian sweep of the men's podium. Morocco's Othmane El Goumri finished fourth in 1:03:07, while Kenya's Abel Kiplimo followed in fifth with 1:03:33

Kenyan representation remained particularly strong throughout the men's top 10. Ezra Kipketer Tanui finished sixth in 1:05:32, followed by Ethiopia's Tafere Adisu in seventh with 1:05:35. Kenya's Meshack Kipchirchir placed eighth in 1:06:01, Benard Kipkorir was ninth in 1:06:15, and compatriot Sena Ledama completed the top 10 in 1:06:21.

Gobena's triumph adds another impressive achievement to Ethiopia's growing presence on the international road-running circuit, while the performances of Kasim and Lenalepisho underlined the competitive depth of the men's field.

The 2026 edition was also significant for the event itself, having earned World Athletics Platinum Label status, placing it among the highest-rated road-running competitions internationally. The bridge provided a spectacular setting for the contest, bringing together elite athletes from different countries for a memorable day of long-distance racing. 

Beyond the podium, the results highlighted the international character of the competition, with athletes from Ethiopia, Kenya, South Africa, Morocco and Kazakhstan featuring prominently in the leading positions.

Ethiopia therefore left Hong Kong with both overall titles, while Kenya had plenty of reasons to take encouragement from its strong representation across both races.

For the organisers, the successful staging of this Platinum Label competition represents another important milestone in the development of road running in Hong Kong. For the athletes, it was an opportunity to test themselves against international opposition on a distinctive course that offered a memorable backdrop to the racing.

American sprint sensation Noah Lyles could be preparing to chase one of the most extraordinary achievements in athletics history after dropping a tantalising hint about his ambitions for the 2027 World Athletics Championships in Beijing, China.

The four-time world 200m champion has sparked excitement among athletics fans after sharing a cryptic message on social media reading “4x ? 2027”, raising speculation that he could be targeting an unprecedented four gold medals when the global championships return to the iconic Bird’s Nest Stadium.

Although Lyles has yet to confirm exactly which events he intends to contest, the possibility of a four-event campaign has become particularly intriguing following World Athletics’ announcement that the mixed 4x100m relay will make its World Championships debut in Beijing.

Such an opportunity could open the door for the American superstar to compete for gold in the men's 100m, 200m, men's 4x100m relay and the newly introduced mixed 4x100m relay.

For Lyles, Beijing could represent much more than another opportunity to add to his impressive collection of championship medals. It could be the stage where he attempts to establish himself as the most successful male athlete in World Athletics Championships history.

The 100m would undoubtedly be one of his biggest attractions. Having claimed the world title in Budapest in 2023 before completing his remarkable rise to Olympic glory at the Paris 2024 Games, Lyles knows exactly what it takes to rule the world's premier sprinting stage. However, he will be eager to reclaim the global crown after settling for bronze behind compatriots in the 2025 World Championships in Tokyo.

The 200m, meanwhile, remains his strongest territory. Lyles has established an extraordinary legacy over the half-lap distance, winning four consecutive World Championships titles in 2019, 2022, 2023 and 2025. In Tokyo, he matched Usain Bolt's remarkable achievement of four successive world 200m crowns, further strengthening his reputation as one of the greatest performers the event has ever witnessed.

His ambitions would also extend to the relays, where he has repeatedly demonstrated his value to Team USA. Lyles has already collected four World Championships gold medals in the men's 4x100m relay, including victories in 2019, 2022, 2023 and 2025. Another successful campaign in Beijing would provide an opportunity to add to that impressive record.

The introduction of the mixed 4x100m relay could make the challenge even more fascinating. With the event officially scheduled to make its World Championships debut in Beijing, the competition will offer another opportunity for the world's leading sprinters to showcase their speed on the global stage.

Beyond the possibility of four gold medals, however, there is an even bigger historical prize waiting for Lyles.

The American currently boasts eight World Athletics Championships gold medals. Winning four more in Beijing would take his career tally to 12, moving him beyond Jamaican sprint legend Usain Bolt, whose 11 world titles remain the benchmark for male athletes in the competition's history.

That would be a remarkable achievement for an athlete who has never hidden his admiration for Bolt and his desire to reach the heights established by the Jamaican legend.

Interestingly, the Bird's Nest Stadium carries its own special place in sprinting history. It was at the same venue during the 2008 Beijing Olympic Games that Bolt announced himself to the world with his breathtaking performances in the 100m, 200m and 4x100m relay. Nearly two decades later, the iconic stadium could provide the setting for another extraordinary chapter in sprinting history.

For Lyles, the challenge will be enormous. Successfully navigating four demanding events, managing the competition schedule and delivering at the highest level across individual and relay races would require exceptional preparation, consistency and teamwork.

Nothing has yet been confirmed regarding his participation in all four disciplines, but his intriguing message has certainly given athletics followers something exciting to anticipate.

Could Beijing 2027 become the championship where Noah Lyles transforms an ambitious dream into an unforgettable reality?

Four events, four potential gold medals and the possibility of surpassing one of the greatest sprinting legends of all time. The countdown to Beijing promises to be fascinating.

What began as one of the most entertaining and talked-about stories of the 2026 New York City Marathon has taken an unexpected turn, with Houston-based lawyer Andrea Sager losing her official race result after a viral video showed her smoking marijuana during the event.

The 35-year-old mother of two attracted widespread attention on November 1 when she lined up for the iconic 26.2-mile race wearing a bright pink running vest carrying a humorous personal advertisement: “Andrea, 35, Single. Great Credit. Bad Judgment.” The unusual message quickly made her one of the most recognizable personalities among the thousands of participants, generating plenty of reactions from spectators and social media users.

However, it was another moment captured on camera that eventually landed her in trouble with race organizers. A video circulating online showed Sager accepting a puff of marijuana from a spectator while running along the marathon course, turning what had initially been a lighthearted appearance into a much bigger controversy.

Following the circulation of the footage, New York Road Runners (NYRR), the organization responsible for staging the marathon, removed Sager's finishing time of 5:54 from the official results after determining that she had violated its Code of Conduct. The regulations prohibit smoking, vaping and the use of tobacco or marijuana products in the starting corrals, along the course and within the designated race areas.

Despite the disqualification, Sager was allowed to retain her physical finisher's medal, meaning she still has a memento of completing the demanding journey through New York's five boroughs, even though her official finishing result no longer stands.

Sager has since offered an explanation for her decision, revealing that she was struggling physically as the race progressed. With considerable discomfort in her legs and the marathon becoming increasingly difficult, she said she accepted the offer from a spectator in an attempt to manage the pain and make the remaining miles more bearable.

Interestingly, the controversy has not entirely dampened her enthusiasm for the experience. Rather than retreating from the attention, Sager has embraced the unexpected publicity, revealing that the viral moment has brought considerable interest on social media and dating platforms.

Her distinctive pink running vest has also become a talking point beyond the marathon, with the attention opening up potential opportunities for merchandise and brand partnerships inspired by the memorable message.

Although she initially challenged the decision, Sager has acknowledged that the organizers were enforcing their regulations and appears to be taking the outcome with a sense of humour. She has also indicated that she could return to the marathon distance in the future, suggesting that her New York experience may not be her last.

For Sager, the 2026 New York City Marathon will undoubtedly be remembered for reasons far beyond the challenge of covering 26.2 miles. She arrived at the starting line hoping to enjoy her first marathon and perhaps attract a little attention with her unusual outfit. Instead, she left with a viral story, unexpected publicity and a disqualification that has made her one of the most talked-about recreational runners from this year's event.

Her finishing time may have disappeared from the official results, but her story has certainly found a place in the conversation surrounding this year's marathon.

After all, completing a marathon is an achievement in itself, but Andrea Sager's New York experience came with a twist that few runners could have anticipated!

World mile record holder Josh Kerr has sparked an interesting conversation among runners after questioning the growing popularity of hydration vests, suggesting that many athletes may be carrying more equipment than they actually need for their everyday training sessions.

The British distance-running star shared his thoughts during a Reddit Ask Me Anything session hosted by BBC Sport on Monday, where he responded to questions from fans about training, competition, rivalries and some of the lighter aspects of his life as an elite athlete.

Among the most relatable topics was the increasing use of hydration vests, a piece of equipment that has become increasingly common among recreational runners, particularly those who head out for regular training sessions.

Kerr offered a straightforward perspective, suggesting that runners covering distances of less than 12 miles (approximately 19 kilometres) generally do not need to carry water with them. He believes that some running trends are driven more by marketing than genuine necessity, using hydration vests as an example of equipment that has perhaps become more popular than it needs to be.

He further pointed out that runners training in urban environments can usually find somewhere to purchase a drink if they need one, rather than carrying additional equipment throughout their entire run.

However, his comments were not intended as a universal rule for every athlete. Hydration requirements differ depending on individual needs, weather conditions, training intensity and the distance being covered. Runners tackling longer distances, particularly in hot conditions or on remote trails, may still benefit considerably from carrying their own fluids.

Away from the equipment debate, Kerr also addressed questions about his relationship with Norwegian distance-running superstar Jakob Ingebrigtsen. Keeping his response brief and humorous, the Briton remarked, "I wouldn't say we're buddies!" However, he acknowledged that rivalries are an important part of athletics and can help make the sport more exciting for competitors and spectators alike.

The 2024 Paris Olympic Games also featured prominently in the discussion, particularly the men's 1500m final, where Kerr secured the silver medal in a British record of 3:27.79 behind American Cole Hocker.

Despite narrowly missing out on Olympic gold, Kerr insisted that he had no regrets about how he approached the race, reflecting the confidence and competitive mentality that have helped establish him among the leading middle-distance runners in the world.

The Scottish star also offered fans a glimpse into the demanding training sessions behind his remarkable mile world record, providing insight into the preparation required to compete at the highest level. He additionally touched on the possibility of eventually moving up to the marathon, a prospect that will undoubtedly attract considerable interest given his credentials over shorter distances.

Not every question, however, was about world records, Olympic medals or gruelling workouts. In one particularly amusing moment, Kerr was asked how far he thought he could run on just a single square sausage and a can of Irn-Bru, bringing a distinctly Scottish flavour to the conversation.

The exchange offered a refreshing look at the personality behind one of Britain's biggest athletics stars, showing that even athletes operating at the very highest level have plenty of opinions about everyday running habits.

For recreational runners, Kerr's message about hydration vests is certainly worth considering, although individual circumstances should always determine what equipment is necessary. His broader point was simple: runners should understand their actual training needs rather than automatically following every new trend in the running industry.

Kenyan marathon star John Korir is preparing to chase a remarkable piece of history at the 2026 Valencia Marathon, where victory could make him the first male athlete in more than two decades to successfully defend the prestigious title.

The 30-year-old, who will celebrate his birthday just four days before the December 6 race, returns to Spain with an opportunity to achieve something that has proved exceptionally difficult in the history of the competition. Having conquered the Valencia streets last year in an outstanding 2:02:24, Korir now has his sights firmly set on becoming a two-time consecutive champion.

A successful defence would place Korir in an exclusive group of athletes who have managed to win Valencia's men's marathon twice. The race's historical records identify only three previous multiple winners: Teodoro Pérez, Eduardo Alcaína and Samuel Tangus. Tangus remains the last man to achieve consecutive victories, having triumphed in 2002 and 2003.

Korir's opportunity has become even more promising following the withdrawal of Ethiopian star Yomif Kejelcha, who was ruled out of the December 6 contest because of an injury. Kejelcha had been among the biggest attractions in the anticipated showdown. His absence removes a major challenger and leaves Korir as one of the leading favourites heading into the race.

The Kenyan's recent performances explain why expectations are so high. He has established himself among the world's most formidable marathon runners, collecting major victories in Chicago in 2024, Boston in 2025, Valencia in December 2025 and Boston again in April 2026. His latest Boston triumph was particularly impressive, as he successfully defended his crown in a spectacular course-record time of 2:01:52.

However, Korir is not returning simply to defend his title. He has much bigger ambitions, with reports indicating that he is targeting a historic sub-two-hour performance on Valencia's famously fast course. To prepare for that challenge, the Kenyan has reportedly increased his training volume to between 250 and 270 kilometres per week, demonstrating the scale of preparation behind his ambitions.

Breaking the two-hour barrier would be an extraordinary achievement, particularly on a course where the current men's record stands at 2:01:48, set by Ethiopia's Sisay Lemma in 2023. Korir already knows what it takes to deliver a major performance in Valencia, having produced a commanding victory last year.

Turning 30 just days before the competition, Korir appears to be entering an exciting period of his marathon career. His combination of experience, consistency, confidence and remarkable endurance makes him a serious contender not only for another victory but also for a possible assault on the course record.

For Korir, December 6 represents an opportunity to go beyond another major marathon victory. He could end a 23-year wait for a consecutive men's champion in Valencia, join an exclusive group of multiple winners and potentially deliver one of the fastest marathon performances ever witnessed.

The challenge is now clear: defend his crown, make history and perhaps bring the world closer to another landmark moment in marathon running.