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.

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.