{"id":91833,"date":"2025-04-15T17:00:22","date_gmt":"2025-04-15T15:00:22","guid":{"rendered":"https:\/\/runlovers.it\/?p=91833"},"modified":"2025-04-15T02:01:08","modified_gmt":"2025-04-15T00:01:08","slug":"internal-and-external-load-and-how-they-influence-the-overall-training-load","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/internal-and-external-load-and-how-they-influence-the-overall-training-load\/","title":{"rendered":"Internal and External Load and How They Influence The Overall Training Load"},"content":{"rendered":"<hr \/>\n<ul class=\"td-arrow-list\">\n<li><strong>External load represents objective training data such as time, distance, speed or elevation difference: it measures the stimulus applied.<\/strong><\/li>\n<li><strong>Internal load reflects how the body perceives exertion: it includes heart rate, perceived fatigue, and physiological response.<\/strong><\/li>\n<li><strong>The total load is the integration of internal and external load: understanding the right balance helps to train effectively.<\/strong><\/li>\n<\/ul>\n<hr \/>\n<p><span class=\"dropcap dropcap3\">E<\/span>very workout has an impact on our body. The extent of this impact depends on factors that affect it to a greater and lesser extent, which can be grouped into two macro categories:<\/p>\n<ul>\n<li>external load (or stimulus)<\/li>\n<li>internal load<\/li>\n<\/ul>\n<h3>The external load<\/h3>\n<p>It concerns all those data that are not strictly related to the person, such as distance, time, or accumulated elevation gain during training. External load is an objective measure.<\/p>\n<h3>The internal load<\/h3>\n<p>It is a figure that determines the level of effort it took to conduct the workout, such as heart rate. It is a value given to us by our body in response to physical activity.<\/p>\n<h3>The training load<\/h3>\n<p>To calculate it, you need to sum both internal and external loads: in other words, the total strain placed on the body over a given period. Understanding the right amount of workload isn\u2019t easy, but it\u2019s something you can learn with time, patience, and experience.<\/p>\n<h3>The importance of recognizing the signals<\/h3>\n<p>Every body responds differently to stimuli, which is why no approach can ever be universally valid. The management of loads, external and internal, varies from person to person. While our minds can sometimes be indecisive or uncertain, our bodies know best. The responses to a stressful situation due to intense training are twofold: either the body responds in kind and comes out fortified, or it lets go and comes out debilitated. These are the signs you need to learn to assess whether you are training in the right way, or whether perhaps you need to make some adjustments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The impact a workout has on us comes from the multiplication of factors inside and outside our bodies<\/p>\n","protected":false},"author":62,"featured_media":91830,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18805],"tags":[22128,19581,19580],"class_list":{"0":"post-91833","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-oddities","8":"tag-allenamento-en","9":"tag-external-load","10":"tag-internal-load"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Internal and External Load and How They Influence The Overall Training Load - Runlovers<\/title>\n<meta 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