Running News Daily

Most wearables track this metric, but it goes beyond simply paying attention to stats. 

When it comes to running these days, wearables have become a part of the “uniform.” If you sift through race photos, you’ll probably see both recreational and professional runners looking down at their smartwatches at the finish line rather than glancing up to smile at the camera. 

While most smartwatches capture basic metrics such as activity duration, heart rate, pace, and time, not all can measure the physiological effect of workouts over time or what’s known as “training load.” But with the new Apple training load feature, watchOS 11 will join the ranks of Garmin, Coros, and Polar and start providing insights into this metric. 

So, if you’re considering buying a smartwatch—or you just want to better track your training and your progress—let’s learn about what training load is and how it can help or hinder your running.

What is training load?

Researchers of a scientific review published in Sports Medicine in 2017 define training load as the stress an athlete experiences after completing physical activities over a certain duration, most often a week. Another way to think about it is how hard you are physically working over time. 

Training load is comprised of both an internal and external load. Internal load refers to the physiological and psychological effects of exercise on the body such as heart rate and rate of perceived exertion during exercise. The higher the heart rate or the harder a workout feels, the greater the internal load. External load refers to quantification of the work completed, such as pace and distance.

Sara Manderscheid, RRCA-certified endurance run coach and founder of Elevate Your Running, describes training load as the amount of stress that flows through the body in a training session or training season. “Every day is going to be different,” she says, referring to both the physical and psychological workload an athlete feels with both easy and challenging workouts. 

Ric Rojas, head coach of Ric Rojas Running and coach with RISE Running in Boulder, Colorado—and father of pro runner Nell Rojas—highlights that both volume and intensity play roles in understanding an athlete’s perceived exertion. And that perception of exertion helps him determine whether training load is too high or too low. “Language and body language are the most important indices [of training load] that I use on a day-to-day basis,” he explains.

How do wearables measure training load?

Metrics used to estimate training load tend to differ among brands. For example, Garmin uses heart rate to estimate excess post-exercise oxygen consumption (EPOC), the amount of oxygen your body uses to return to homeostasis—a rested, refueled, and recovered state after a workout. 

In general, EPOC accumulation is higher for more intense workouts and lower for easy efforts. EPOC measurements over a seven-day period equal your training load for the week. So, the higher your EPOC measurements, the higher your weekly training load.

Both Coros and Polar use training impulse (TRIMP) to estimate training load. TRIMP uses heart rate and workout duration to estimate effort during a workout with higher heart rates presumably reflecting higher efforts and higher TRIMP. Unlike EPOC, TRIMP may not be as reliable in estimating training load for strength training sessions, because it relies on metrics acquired during a workout rather than after. 

Unlike Garmin, Coros, and Polar, Apple’s watchOS 11 will not provide a numeric value for training load. Instead, training load will be derived from workout duration and effort scores based upon a rate of perceived exertion scale from 1 to 10 with 1 equating to easy effort and 10 meaning an all-out effort. These scores can be generated automatically for 17 different workout types using an algorithm that incorporates age, height, weight, and performance metrics like GPS data, heart rate, and elevation. Scores can also be self-reported for any workout, a feature that distinguishes watchOS 11 from the rest of the pack.

After 28 days, the watchOS 11 algorithm establishes a training load baseline, and uses it to compare your training load over a seven-day period. The goal is to keep your seven-day training load or estimation of effort close to your 28-day baseline. 

Can I use training load to build my workouts?

You certainly can! Many wearables prompt users with recommended workouts to help maintain training within an optimal load. Visual cues and graphics can also help users identify when fitness and fatigue are not balanced, which is an issue because too much fatigue can lead to overtraining, whereas workouts that may not be as challenging may hinder the ability to improve fitness. 

Rojas uses heart rate data, pace, perception, recovery, and overall distance in a workout to generate the next workout (or workouts) and avoid overtraining. “I have to keep you healthy,” he comments. “I maintain an optimal training level to allow you to work out again without missing any time.” 

To ensure balance in both training and recovery, Rojas also prioritizes an athlete’s perception of their effort during a workout. He will have athletes repeat the same workout every four weeks and evaluate how they felt at the prescribed paces. If the workout feels easier with time, they are likely building fitness. This should also correlate with heart rate: As you become more fit, your heart rate will get lower at the same pace—proof that “the training is taking you to the next level,” he says.

Manderscheid also uses perception more than the numbers, stating that communication is one of the best tools coaches have. “I feel that the mind is such a huge piece to training as a whole,” she says. She also emphasizes that it’s a fine balance of ensuring you do enough to gain fitness but don’t go overboard and set yourself up for injury.

Following Rojas’s and Manderscheid’s advice, you can use training load to schedule your own workouts by paying attention to effort and/or heart rate throughout a workout and throughout your week as a whole. You want a majority of easy efforts (RPE around 5 or 6 and heart rate around 60 to 70 percent) and a few harder efforts, like tempos or interval runs, mixed into your weekly schedule. 

Keep in mind, if your typical paces start to feel hard or spike your heart rate, it could be an indication to lower your training load by taking an extra rest day or swapping a tempo run for an easy run. And if your typical paces start to feel too easy, it could mean you can increase your training load by adding more miles, faster paces, or another day of easy running.

Are there any downsides to tracking training load?

Metrics based upon algorithms have their pitfalls and training load is no different. Heart rate is one of the primary determinants of training load so anything that affects your resting heart rate (stress, sleep, etc.) can also influence training load. 

Apple’s training load is also dependent on an effort rating system comparing seven-day training load to a 28-day baseline. So, if you rate a tough workout as a very easy effort, your watch will assume you are training below your baseline training load, which may prompt you to increase your effort. If you continue to rate hard efforts as easy, you may set yourself up for insufficient recovery, overtraining, and injury (especially if the workouts weren’t truly easy). 

On the flip side, if you rate easy workouts as feeling hard, your watch will suggest you are training above your baseline, prompting you to decrease effort. As a result, you may not see fitness gains, because without a sufficient physiologic stimulus, you’ll likely plateau or lose fitness. 

Both Manderscheid and Rojas note that there is incredible potential for over and undertraining when following training load on wearables in isolation for your workouts and progress tracking. 

Manderscheid says training load is “one piece of the puzzle,” noting that it is easy for athletes to get bogged down in the analytics of their watch. “Can we stop, pause, and listen to our bodies? If we can connect a little bit more to that mind-body side of things, we are going to be stronger athletes,” she says.

What if you don’t have a wearable? How can you track training load?

If you don’t have a wearable, you don’t need to run out and get one; most of these devices are not cheap. Perceived effort—similar to what the Apple Vitals app is using to generate training load—is a free, easy, and reliable way to determine whether your workout is too easy, too hard, or just right.

Remember: You want a mix of both easy days and hard days on your calendar, without tipping too far in one direction. Both Rojas and Manderschied advise running easy efforts most days and incorporating harder efforts or intensities twice a week as a general guideline.

Manderscheid suggests going a step further than just mentally noting efforts and writing down how you felt at a particular workout. “At the end of the week, take a look, how did you feel: Did you feel good, strong, or terrible? Monitor that. Play around with it and experiment,” she explains.

Numbers are just a part of the puzzle in terms of how you can progress. “Keep the long view in mind,” Rojas says. Patience and perception work together to generate resilient, recovered runners capable of stacking training cycles. You can certainly be one of them, as long as you listen to your body—not just your watch—when it comes to your workout efforts and not going too hard or too easy all the time.

Ethiopia delivered a remarkable double victory at the 2026 Bank of China Hong Kong-Zhuhai-Macao Bridge Half Marathon on Sunday, November 15, with Wede Kefale and Addisu Gobena emerging victorious in the women's and men's races respectively.

Staged along the spectacular Hong Kong-Zhuhai-Macao Bridge, the event brought together some of the finest distance runners from Ethiopia, Kenya, South Africa and other nations for a fiercely contested 21.097-kilometre challenge across one of the world's most recognisable sea-crossing structures.

The competition produced impressive performances, with Ethiopia showcasing its depth in distance running while Kenyan athletes also secured several places among the leading finishers.

In the women's contest, Kefale produced a composed and determined performance to secure the biggest prize of the day. She crossed the finish line in 1:09:01, holding off a strong challenge from South Africa's Glenrose Xaba, who finished second in 1:09:09. Ethiopia's Fantu Worku completed the podium in 1:09:14, making it an exceptionally close battle among the leading three women, who were separated by just 13 seconds.

The Ethiopian victory was particularly impressive given the quality of the field. Xaba, one of South Africa's leading distance runners, pushed hard throughout the contest but ultimately had to settle for second, while Worku demonstrated Ethiopia's remarkable strength by securing another podium position.

Kefale's victory was supported by an impressive Ethiopian presence throughout the top 10. Baraky Redae finished fourth in 1:09:51, followed by compatriot Asmarech Anley in fifth with 1:10:21. Kenya's Miriam Chebet was sixth in 1:11:05, ahead of Morocco's Fatima Ezzahra Birdaha, who clocked 1:11:23. Kazakhstan's Daisy Jepkemei placed eighth in 1:11:42, while Ethiopia's Zewudie Wudu finished ninth in 1:12:08. Kenya's Priscah Jepleting Cherono completed the top 10 in 1:12:29.

The men's race provided another memorable moment for Ethiopia as 22-year-old Addisu Gobena claimed the overall victory, He clocked 1:01:33 to finish ahead of compatriot Aliyi Kasim, who secured second place in 1:02:29.

Kenya's Alex Lenalepisho delivered a strong performance to take third in 1:02:47, preventing a complete Ethiopian sweep of the men's podium. Morocco's Othmane El Goumri finished fourth in 1:03:07, while Kenya's Abel Kiplimo followed in fifth with 1:03:33

Kenyan representation remained particularly strong throughout the men's top 10. Ezra Kipketer Tanui finished sixth in 1:05:32, followed by Ethiopia's Tafere Adisu in seventh with 1:05:35. Kenya's Meshack Kipchirchir placed eighth in 1:06:01, Benard Kipkorir was ninth in 1:06:15, and compatriot Sena Ledama completed the top 10 in 1:06:21.

Gobena's triumph adds another impressive achievement to Ethiopia's growing presence on the international road-running circuit, while the performances of Kasim and Lenalepisho underlined the competitive depth of the men's field.

The 2026 edition was also significant for the event itself, having earned World Athletics Platinum Label status, placing it among the highest-rated road-running competitions internationally. The bridge provided a spectacular setting for the contest, bringing together elite athletes from different countries for a memorable day of long-distance racing. 

Beyond the podium, the results highlighted the international character of the competition, with athletes from Ethiopia, Kenya, South Africa, Morocco and Kazakhstan featuring prominently in the leading positions.

Ethiopia therefore left Hong Kong with both overall titles, while Kenya had plenty of reasons to take encouragement from its strong representation across both races.

For the organisers, the successful staging of this Platinum Label competition represents another important milestone in the development of road running in Hong Kong. For the athletes, it was an opportunity to test themselves against international opposition on a distinctive course that offered a memorable backdrop to the racing.

American sprint sensation Noah Lyles could be preparing to chase one of the most extraordinary achievements in athletics history after dropping a tantalising hint about his ambitions for the 2027 World Athletics Championships in Beijing, China.

The four-time world 200m champion has sparked excitement among athletics fans after sharing a cryptic message on social media reading “4x ? 2027”, raising speculation that he could be targeting an unprecedented four gold medals when the global championships return to the iconic Bird’s Nest Stadium.

Although Lyles has yet to confirm exactly which events he intends to contest, the possibility of a four-event campaign has become particularly intriguing following World Athletics’ announcement that the mixed 4x100m relay will make its World Championships debut in Beijing.

Such an opportunity could open the door for the American superstar to compete for gold in the men's 100m, 200m, men's 4x100m relay and the newly introduced mixed 4x100m relay.

For Lyles, Beijing could represent much more than another opportunity to add to his impressive collection of championship medals. It could be the stage where he attempts to establish himself as the most successful male athlete in World Athletics Championships history.

The 100m would undoubtedly be one of his biggest attractions. Having claimed the world title in Budapest in 2023 before completing his remarkable rise to Olympic glory at the Paris 2024 Games, Lyles knows exactly what it takes to rule the world's premier sprinting stage. However, he will be eager to reclaim the global crown after settling for bronze behind compatriots in the 2025 World Championships in Tokyo.

The 200m, meanwhile, remains his strongest territory. Lyles has established an extraordinary legacy over the half-lap distance, winning four consecutive World Championships titles in 2019, 2022, 2023 and 2025. In Tokyo, he matched Usain Bolt's remarkable achievement of four successive world 200m crowns, further strengthening his reputation as one of the greatest performers the event has ever witnessed.

His ambitions would also extend to the relays, where he has repeatedly demonstrated his value to Team USA. Lyles has already collected four World Championships gold medals in the men's 4x100m relay, including victories in 2019, 2022, 2023 and 2025. Another successful campaign in Beijing would provide an opportunity to add to that impressive record.

The introduction of the mixed 4x100m relay could make the challenge even more fascinating. With the event officially scheduled to make its World Championships debut in Beijing, the competition will offer another opportunity for the world's leading sprinters to showcase their speed on the global stage.

Beyond the possibility of four gold medals, however, there is an even bigger historical prize waiting for Lyles.

The American currently boasts eight World Athletics Championships gold medals. Winning four more in Beijing would take his career tally to 12, moving him beyond Jamaican sprint legend Usain Bolt, whose 11 world titles remain the benchmark for male athletes in the competition's history.

That would be a remarkable achievement for an athlete who has never hidden his admiration for Bolt and his desire to reach the heights established by the Jamaican legend.

Interestingly, the Bird's Nest Stadium carries its own special place in sprinting history. It was at the same venue during the 2008 Beijing Olympic Games that Bolt announced himself to the world with his breathtaking performances in the 100m, 200m and 4x100m relay. Nearly two decades later, the iconic stadium could provide the setting for another extraordinary chapter in sprinting history.

For Lyles, the challenge will be enormous. Successfully navigating four demanding events, managing the competition schedule and delivering at the highest level across individual and relay races would require exceptional preparation, consistency and teamwork.

Nothing has yet been confirmed regarding his participation in all four disciplines, but his intriguing message has certainly given athletics followers something exciting to anticipate.

Could Beijing 2027 become the championship where Noah Lyles transforms an ambitious dream into an unforgettable reality?

Four events, four potential gold medals and the possibility of surpassing one of the greatest sprinting legends of all time. The countdown to Beijing promises to be fascinating.

What began as one of the most entertaining and talked-about stories of the 2026 New York City Marathon has taken an unexpected turn, with Houston-based lawyer Andrea Sager losing her official race result after a viral video showed her smoking marijuana during the event.

The 35-year-old mother of two attracted widespread attention on November 1 when she lined up for the iconic 26.2-mile race wearing a bright pink running vest carrying a humorous personal advertisement: “Andrea, 35, Single. Great Credit. Bad Judgment.” The unusual message quickly made her one of the most recognizable personalities among the thousands of participants, generating plenty of reactions from spectators and social media users.

However, it was another moment captured on camera that eventually landed her in trouble with race organizers. A video circulating online showed Sager accepting a puff of marijuana from a spectator while running along the marathon course, turning what had initially been a lighthearted appearance into a much bigger controversy.

Following the circulation of the footage, New York Road Runners (NYRR), the organization responsible for staging the marathon, removed Sager's finishing time of 5:54 from the official results after determining that she had violated its Code of Conduct. The regulations prohibit smoking, vaping and the use of tobacco or marijuana products in the starting corrals, along the course and within the designated race areas.

Despite the disqualification, Sager was allowed to retain her physical finisher's medal, meaning she still has a memento of completing the demanding journey through New York's five boroughs, even though her official finishing result no longer stands.

Sager has since offered an explanation for her decision, revealing that she was struggling physically as the race progressed. With considerable discomfort in her legs and the marathon becoming increasingly difficult, she said she accepted the offer from a spectator in an attempt to manage the pain and make the remaining miles more bearable.

Interestingly, the controversy has not entirely dampened her enthusiasm for the experience. Rather than retreating from the attention, Sager has embraced the unexpected publicity, revealing that the viral moment has brought considerable interest on social media and dating platforms.

Her distinctive pink running vest has also become a talking point beyond the marathon, with the attention opening up potential opportunities for merchandise and brand partnerships inspired by the memorable message.

Although she initially challenged the decision, Sager has acknowledged that the organizers were enforcing their regulations and appears to be taking the outcome with a sense of humour. She has also indicated that she could return to the marathon distance in the future, suggesting that her New York experience may not be her last.

For Sager, the 2026 New York City Marathon will undoubtedly be remembered for reasons far beyond the challenge of covering 26.2 miles. She arrived at the starting line hoping to enjoy her first marathon and perhaps attract a little attention with her unusual outfit. Instead, she left with a viral story, unexpected publicity and a disqualification that has made her one of the most talked-about recreational runners from this year's event.

Her finishing time may have disappeared from the official results, but her story has certainly found a place in the conversation surrounding this year's marathon.

After all, completing a marathon is an achievement in itself, but Andrea Sager's New York experience came with a twist that few runners could have anticipated!

World mile record holder Josh Kerr has sparked an interesting conversation among runners after questioning the growing popularity of hydration vests, suggesting that many athletes may be carrying more equipment than they actually need for their everyday training sessions.

The British distance-running star shared his thoughts during a Reddit Ask Me Anything session hosted by BBC Sport on Monday, where he responded to questions from fans about training, competition, rivalries and some of the lighter aspects of his life as an elite athlete.

Among the most relatable topics was the increasing use of hydration vests, a piece of equipment that has become increasingly common among recreational runners, particularly those who head out for regular training sessions.

Kerr offered a straightforward perspective, suggesting that runners covering distances of less than 12 miles (approximately 19 kilometres) generally do not need to carry water with them. He believes that some running trends are driven more by marketing than genuine necessity, using hydration vests as an example of equipment that has perhaps become more popular than it needs to be.

He further pointed out that runners training in urban environments can usually find somewhere to purchase a drink if they need one, rather than carrying additional equipment throughout their entire run.

However, his comments were not intended as a universal rule for every athlete. Hydration requirements differ depending on individual needs, weather conditions, training intensity and the distance being covered. Runners tackling longer distances, particularly in hot conditions or on remote trails, may still benefit considerably from carrying their own fluids.

Away from the equipment debate, Kerr also addressed questions about his relationship with Norwegian distance-running superstar Jakob Ingebrigtsen. Keeping his response brief and humorous, the Briton remarked, "I wouldn't say we're buddies!" However, he acknowledged that rivalries are an important part of athletics and can help make the sport more exciting for competitors and spectators alike.

The 2024 Paris Olympic Games also featured prominently in the discussion, particularly the men's 1500m final, where Kerr secured the silver medal in a British record of 3:27.79 behind American Cole Hocker.

Despite narrowly missing out on Olympic gold, Kerr insisted that he had no regrets about how he approached the race, reflecting the confidence and competitive mentality that have helped establish him among the leading middle-distance runners in the world.

The Scottish star also offered fans a glimpse into the demanding training sessions behind his remarkable mile world record, providing insight into the preparation required to compete at the highest level. He additionally touched on the possibility of eventually moving up to the marathon, a prospect that will undoubtedly attract considerable interest given his credentials over shorter distances.

Not every question, however, was about world records, Olympic medals or gruelling workouts. In one particularly amusing moment, Kerr was asked how far he thought he could run on just a single square sausage and a can of Irn-Bru, bringing a distinctly Scottish flavour to the conversation.

The exchange offered a refreshing look at the personality behind one of Britain's biggest athletics stars, showing that even athletes operating at the very highest level have plenty of opinions about everyday running habits.

For recreational runners, Kerr's message about hydration vests is certainly worth considering, although individual circumstances should always determine what equipment is necessary. His broader point was simple: runners should understand their actual training needs rather than automatically following every new trend in the running industry.

Kenyan marathon star John Korir is preparing to chase a remarkable piece of history at the 2026 Valencia Marathon, where victory could make him the first male athlete in more than two decades to successfully defend the prestigious title.

The 30-year-old, who will celebrate his birthday just four days before the December 6 race, returns to Spain with an opportunity to achieve something that has proved exceptionally difficult in the history of the competition. Having conquered the Valencia streets last year in an outstanding 2:02:24, Korir now has his sights firmly set on becoming a two-time consecutive champion.

A successful defence would place Korir in an exclusive group of athletes who have managed to win Valencia's men's marathon twice. The race's historical records identify only three previous multiple winners: Teodoro Pérez, Eduardo Alcaína and Samuel Tangus. Tangus remains the last man to achieve consecutive victories, having triumphed in 2002 and 2003.

Korir's opportunity has become even more promising following the withdrawal of Ethiopian star Yomif Kejelcha, who was ruled out of the December 6 contest because of an injury. Kejelcha had been among the biggest attractions in the anticipated showdown. His absence removes a major challenger and leaves Korir as one of the leading favourites heading into the race.

The Kenyan's recent performances explain why expectations are so high. He has established himself among the world's most formidable marathon runners, collecting major victories in Chicago in 2024, Boston in 2025, Valencia in December 2025 and Boston again in April 2026. His latest Boston triumph was particularly impressive, as he successfully defended his crown in a spectacular course-record time of 2:01:52.

However, Korir is not returning simply to defend his title. He has much bigger ambitions, with reports indicating that he is targeting a historic sub-two-hour performance on Valencia's famously fast course. To prepare for that challenge, the Kenyan has reportedly increased his training volume to between 250 and 270 kilometres per week, demonstrating the scale of preparation behind his ambitions.

Breaking the two-hour barrier would be an extraordinary achievement, particularly on a course where the current men's record stands at 2:01:48, set by Ethiopia's Sisay Lemma in 2023. Korir already knows what it takes to deliver a major performance in Valencia, having produced a commanding victory last year.

Turning 30 just days before the competition, Korir appears to be entering an exciting period of his marathon career. His combination of experience, consistency, confidence and remarkable endurance makes him a serious contender not only for another victory but also for a possible assault on the course record.

For Korir, December 6 represents an opportunity to go beyond another major marathon victory. He could end a 23-year wait for a consecutive men's champion in Valencia, join an exclusive group of multiple winners and potentially deliver one of the fastest marathon performances ever witnessed.

The challenge is now clear: defend his crown, make history and perhaps bring the world closer to another landmark moment in marathon running.