Learning how to optimise your training load in any exercise is key for success. In his latest podcast of The Journal Club, Randall was joined by Luke Nelson, a titled Sports & Exercise Chiropractor. Randall asked Luke what his Top 3 Tips to optimise training load when running. 

We’re proud that Luke is a Premax Captain as well as a keen runner. You can keep up to date with what our Captains are up to by following us on Instagram @premax.co 

Internal and External variables 

It’s important to use a combination of internal and external variables to determine the total stress and load for that session. Two good ways of doing this are either using session RPE (Rate of Perceived Exertion) x Duration of session or also using a score such as the TRIMP score, your Training Impulse score, measures the duration of a training session combined with the mean Heart Rate. 

Peter Bol Running

Avoid Loading Spikes

It’s crucial to avoid loading spikes - looking at the total load for the week, and what we don’t want to see is too great an increase from week to week. The best way to avoid this is to look at things like acute chronic workload ratio or percentages from week to week to make sure we avoid a spike. 

Look outside your training

Finally, recognition of factors outside of training are key. Your recovery, both mental and physical, and stress can all play a role. The same training load can be applied, but if you don’t have sufficient recovery and if external stressors are very high than that training load will have a greater impact and potentially result in injury.

Podcast with Luke Nelson

​​Check out the full podcast where they discuss optimising training loads in running, in the latest episode of The Journal Club with Randall Cooper here:



Apple Podcasts