Typically, in a running group there are participants with different levels of experience, goals and availability for practice, but who share a common objective: to practise running in a safe, inclusive way and based on training principles. Running better does not simply mean running more . It means training methodically, recovering adequately, respecting the body and integrating running into a healthy and sustainable lifestyle. Individual professional guidance is essential, but there are general concepts and recommendations that are important to know and apply. Progression of load It should be adjusted to each participant’s goals, level of physical fitness, previous experience, recovery and individual response. As a general and conservative guideline, abrupt increases in volume or intensity should be avoided. In many cases, progressions of around 10% in weekly volume may serve as a practical reference but should never replace individual monitoring. Optimal training dose It depends on the objective. For preparing for a 10 km distance, three weekly sessions may be sufficient for many participants. For objectives such as a half marathon or marathon, a higher frequency may be required, usually between four and five weekly sessions, depending on experience, availability, tolerance to load and recovery capacity. Training intensity It should be defined individually. The same pace may represent a light stimulus for one person and be too demanding for another. Therefore, heart rate, perceived exertion, training history, fatigue, sleep and possible symptoms should be considered in planning. Strength training Strength training should be considered an essential component in the preparation of recreational runners. Improvements in muscle strength, joint stability and the capacity of muscle-tendon tissues contribute to better impact tolerance, greater running efficiency, lower risk of injury and better performance. Training monitoring Watches and other devices Monitoring heart rate can be very useful, especially when integrated with other indicators. Watches and other devices (wearables) allow tracking of metrics such as distance, pace, heart rate, cadence, training load, sleep and recovery. However, these data should be interpreted with caution and framed within the clinical, physical and functional context of each person. Perceived exertion It is a simple, valid and highly relevant tool . Stress, heat, hydration, sleep, medication and accumulated fatigue can alter heart rate response. Therefore, learning to recognise body signals is essential to adjust training safely. Understanding intensity zones in running Determining intensity zones allows optimisation of training, making it safer, more individualised and more effective. This definition should be based on appropriate criteria and reviewed whenever there are significant changes in fitness status, goals or response to training. Some authors suggest models to identify running intensity zones based on an estimate of maximum heart rate (HR). However, these models have several limitations, particularly regarding metabolic and physiological response, since individuals of the same age may present clearly different responses to exercise. Thus, in order to individualise training load, lactate measurement in an incremental test allows obtaining more precise and personalised information about each individual’s metabolic and physiological response. Maintaining good hydration status Hydration should be adapted to session duration, intensity, ambient temperature, humidity and individual sweating rate. In longer sessions or those performed in hot environments, fluid and electrolyte replacement can be crucial for comfort, safety and performance. Training to promote specific adaptations Interval training, long runs and continuous sessions at moderate to high intensities can be important to promote specific physiological adaptations. However, they should be introduced progressively, respecting the aerobic base, musculoskeletal tolerance and recovery of each participant. Recovery Recovery runs This is a low-intensity session, usually in zone 1 or zone 2, performed with low perceived exertion. The objective is not to accumulate fatigue, but to facilitate recovery, maintain training habits, promote circulation and prepare the body for more demanding sessions. Sleeping well is essential Sleep has a direct impact on recovery and training adaptations. Poor sleep quality or insufficient quantity can compromise progress, increase fatigue and reduce tolerance to load. Whenever necessary, planning should be adjusted to respect the recovery process. Professional guidance The support of an exercise physiologist is particularly important in defining goals, planning mesocycles, progressing load, monitoring training response and preventing injuries. Each participant in a running group should be guided individually according to their starting point, context and specific goals. This ensures a safe, effective practice aligned with the characteristics and objectives of each person. Get to know the Sports Medicine Center clinical team and book your appointment . References Gabbett TJ. The training-injury prevention paradox: should athletes be training smarter and harder? Br J Sports Med 2016;50:273-80. Mujika I. Quantification of training and competition loads in endurance sports: methods and applications. Int J Sports Physiol Perform 2017;12:S29-S217. Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform 2010;5:276-91. Author : Rodrigo Costa Martins (e xercise physiology) The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
