Dirt Nap Diaries
A trail running podcast for everyday trail runners juggling training with real life. Hosted by womenâs trail running coach Brittany Olson, itâs where the messy, funny, and real parts of running meet strength, joy, and the reminder that youâre more than âjustâ a runner.
Dirt Nap Diaries
Episode 4: Your watch is lying to you: Ditch the data (RPE vs HR)
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Are you letting your watch boss you around? đ
In this episode of Dirt Nap Diaries, Iâm breaking down why RPE (Rate of Perceived Exertion) beats heart rate training for trail runners every single time. Numbers can be useful, but they donât always tell the truthâespecially in the heat, on climbs, or when life stress shows up.
Iâll share stories from my own athletes whoâve been trapped by their HR zones (and the ones who try to go hard every run), why your watch is lying to you, and how learning to run by effort will make you stronger, more confident, and ready for the unpredictable parts of the trail.
What youâll hear in this episode:
- Why heart rate data can be misleading (lag, drift, stress, terrain).
- How RPE gives you instant, terrain-proof feedback.
- What each RPE range really does for your training.
- How to stop obsessing over numbers and start trusting your body.
- A weekly challenge to log your runs by effort, not HR.
If you loved this episode, share it with a trail buddy, follow the show, and leave a reviewâit helps more everyday athletes find Dirt Nap Diaries.
Links & Resources for This Episode
- Grab the RPE chart I use here
- Follow me on Instagram
- Visit my website: www.sunrisetrailscoaching.com
- Want to work together? Learn about 1:1 Coaching
- Free guide: Whatâs In My Pack? Download here