Talk Test: Simple trick to check your training intensity

The Talk Test is a simple way to find out if your running is at the right intensity. Here you can find out how the method works and what you should consider.

When exercising, it is important that you keep an eye on your intensity in order to achieve the best possible training result. But how do you know if you’re running at the right intensity and are neither too fast nor too slow? This is where the so-called “talk test” comes into play.

What is the talk test?

The Talk Test relates to your ability to talk while running. If you can form complete sentences and have a normal conversation while exercising, then you are exercising at a moderate or easy intensity. On the other hand, if this is no longer possible because your breathing is too fast and you do not have enough air to speak, your training is at a high intensity level.

However, where these intensity limits lie varies from person to person. The talk test can help you better test your individual limits and adjust your training accordingly.

Especially when running, it is important not to train too intensively. According to sports medicine doctor Dr. Matthias Marquardt often trains both beginners and advanced too fast and too much. This can promote physical overload. For long-term success, it is also important not only to do fast pace units, but above all to do long and easy runs.

To make sure you’re still exercising at a moderate intensity, you can use the Talk Test. According to researchers, it is suitable for competitive athletes as well as healthy recreational athletes and people with cardiovascular diseases.

This is how the talk test works

If you’re running at a moderate to easy intensity, you should be able to speak in full sentences without gasping or panting.

1. To do the talk test, start with a slow jog.
2. Then speak out loud as if you are speaking to someone.
3. If you’re panting or having trouble building complete sentences, slow down.
4. On the other hand, if you are able to speak without breathing problems, you are at the right intensity.

Of course, it is particularly practical if you go running with training partners. Then you can just talk to each other while running and do the talk test the whole time. Alternatively, you can, for example, make an appointment with friends for the duration of your run to make phone calls.

The Talk Test is best known among runners. However, it is also suitable for other sports such as Nordic walking, cycling, tennis or dancing.

However, there are some limitations with the Talk Test. For example, it may be inaccurate for people with asthma or other respiratory conditions. In this case, it is best to choose another method of determining the right training intensity, preferably under medical supervision.

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