The Simple 1-10 Scale That Can Transform Your Running

Laminated Borg Rating of Perceived Exertion in English and Spanish - Etsy

Joe McMahan on Instagram: "How to know if you’re lifting heavy enough (as a runner) Most runners aren’t lifting heavy enough in the gym. But going heavy and getting injured will also wreck your runs. The goal is enough stimulus without blowing up recovery. Here’s the simple rule I use 👇 Use RPE (Rating of Perceived Exertion) Same idea as running. Scale of 1–10. RPE 10 = true failure. Nothing left. RPE 9 = 1 rep left in the tank. RPE 8 = 2 reps left. RPE 7 = challenging but controlled. The sweet

Panos Kokkinis on Instagram: "Scrolling = Smoking? Is scrolling on your phone before a match actually worse for your performance than smoking? Okay, maybe not for your long-term health… But for your performance on the pitch today? It is closer than you think. Here is the mistake most players make: They think “Resting” = “Not moving my legs.” So they sit on the couch for 3 hours before kickoff, scrolling TikTok, stressing over texts, or playing FIFA, thinking they are saving energy. But while you