Talk test: simple trick to check your training intensity

The talk test is a simple way to find out whether your running training has the right intensity. Here you can find out how the method works and what you should consider.

During sports, it is important that you keep your intensity in mind to achieve the best possible training result. But how do you find out whether you reach the right intensity while running 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 refers to your ability to speak while running. If you are able to form entire sentences and entertain you normally during training, you train in moderate or easy intensity. However, if it is no longer possible because your breathing is too fast and you do not have enough air to speak, you train at a high level of intensity.

Where these are intensity limits, however, varies from person to person. The talk test can help you to better test your individual limits and adapt your training accordingly.

Especially when running, it is important not to train too intensely. Both beginners: inside and advanced people often train too quickly and too much, according to the sports doctor Dr. Matthias Marquardt opposite Geo. This behavior can favor physical overload.

For long -term success, it is also important to not only complete fast pace units, but above all long and relaxed runs. Because with loose, moderate runs you complete a so -called aerobic training. This type of training helps you to improve your endurance in the long term and also strengthens your cardiovascular system.

To ensure that you are still in the aerobic area (i.e. in moderate intensity) during training, you can use the talk test. According to researchers, it is suitable for both competitive athletes: inside and healthy recreational athletes: inside and people with cardiovascular diseases.

This is how the talk test works

If you run in a moderate to light intensity, you should be able to speak in whole sentences without snapping or pearing for air.

1. To carry out the talk test, start with a slow run.
2. Then speak loudly as if you are talking to someone.
3. If you have to gasp or have difficulty forming entire sentences, you should reduce your pace.
4. On the other hand, if you are able to speak without breathing problems, you are in the right intensity.

It is of course particularly practical if you go with training partners: walk inside. Then you can simply talk to each other while running and carry out the talk test on the side all the time. Alternatively, for example, you can also meet with friends: arrange in the inside for the time of your run to make calls.

The talk test is primarily among runners: known inside. However, it is also suitable for other sports such as Nordic walking, cycling, tennis or dancing.

However, there are some restrictions on the talk test. For example, it can be inaccurate for people with asthma or other respiratory diseases. In this case, it is best to choose a different method for determining the right training intensity under medical supervision if possible.