Video:How to Do the "Talk Test" for Running

Transcript:How to Do the "Talk Test" for Running

Hi, I’m Kate Ganiere for About.com. When going out for a run, you may be tempted to overdo it in order to maximize your exercise time. While it can be good to push yourself, you should make sure that you are not going too far.

Talk Test Indicates Exercise Level

You heart rate is a good indicator of how hard to push yourself. Most people are looking to keep themselves within 65 to 80 percent of their maximum heart rate, in order to achieve an optimal aerobic level. But it isn’t always possible to have a heart monitor on your run. So how can you know if you are keeping yourself within a reasonable level of exercise?

Many runners will use what is called the talk test. This simple test is commonly used for determining whether your body is getting sufficient air. If your heart rate is above the recommended level, the air that you are able to breath will be a good indicator.

Use the Talk Test Whenever Running

The test is as simple as it sounds. At any point in your run, simply speak a sentence. If you have trouble speaking while running, you might be pushing yourself too hard. You will be better off slowing down until you are able to speak without losing your breath. Here is an example of a runner that can easily speak a sentence while running: “watch more videos at About.com.” Here is another example of a runner having difficulty talking while running: “watch more videos at About.com”

Again, if this happens to you, slow down until you can speak easily. This will help you run longer and safer. As always, thanks for watching at About.com