When I started running, it was all about running at full potential every day, which I thought in days I may improve my run, but I was wrong as this approach of run-training didn’t help me improve my running ability in-fact it made my training more stressed and painful. So the question arises, what is the best way to understand run capacity through feel? And understood when I started taking coaching from [Chis Armstrong (Run2PB)](https://www.strava.com/athletes/12841132), it’s all about slow and combination runs with consistency each week. When I have to rate my run from one to ten being ten as highest effort, I try to run between five to six which is running at conversation pace, best to understand is by saying a sentence or singing song while running. This pace helps to run slower with less fatigue, and to run at this effort requires some practice as I couldn’t get it for a while, maybe I was too motivated and running slow means training less hard which brain was not accepting at the initial stage of training. Found advantage of this technique is joints and muscles feel much stronger than before. Now thinking of my marathon training, I tried myself for 6 months, and I couldn’t run further than 22kms just because I was running at a high heart rate. But once started running slower, my endurance level built up, injuries minimised and in time speed build-up and as of today, half-marathon has become an easy run and marathon achievable run. To measure heart rate, I use Garmin Fenix 6x watch, where it’s wrist HR reading is pretty accurate and if one of you wants the most accurate readings, then go for HRM-RUN, which syncs with most Garmin watches. Be minded Garmin is not the only device; you can go for Suunto, Polar, Apple watch and more similar brands based on your own research. Well, the precise training effort is determined by a power meter (STRYD) as a heart rate monitor shows what happened in the past, where a power meter tells what’s happening now at a current fraction of a second. Run with feel is good but running using real-time data helps make a better decision at that point of the run based on the condition and situation of the human body and environment. The positive impact of running on physical fitness by Hans & Ron: - Improves oxygen capacity of the heart-lung system. - Heart rate drops. - The heart gets stronger and more efficient. - Blood pressure and Blood vessels become more flexible. - Lungs get stronger. - Leg, heart and lungs muscles become stronger. - Bones become stronger. - Joints stay agile and flexible. - Energy production in muscles will become more efficient. - Lose weight and become leaner. - Metabolism and bowel movement improves.