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Related Concept Videos

Exercise and Muscle Performance01:27

Exercise and Muscle Performance

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Exercise induces a range of adaptations in muscle tissue, depending on the type and duration of activity. Such physical training can be broadly categorized into two types: endurance exercises and resistance exercises.
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
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Related Experiment Video

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Training Intensity Distribution, Load Management, and Performance in Recreational Long-Distance Runners.

Matteo Bonato1,2, Davide Villacaro1, Emanuela Luisa Faelli3,4

  • 1Department of Biomedical Sciences for Health,Università degli Studi di Milano, Milan, Italy.

International Journal of Sports Physiology and Performance
|March 1, 2026
PubMed
Summary
This summary is machine-generated.

Recreational runners use a pyramidal training approach. Moderate training intensity and higher internal load are linked to better marathon and half-marathon performance.

Keywords:
endurance traininginternal load monitoringrace performancerecreational runnerstraining intensity zones

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Endurance Sports

Background:

  • Recreational runners are a growing demographic in endurance sports.
  • Limited data exists on their training characteristics and performance correlations.
  • Understanding training patterns is crucial for optimizing performance.

Purpose of the Study:

  • To describe training intensity distribution in recreational runners.
  • To analyze internal training load in relation to performance.
  • To investigate associations between training characteristics and race outcomes for marathon and half-marathon runners.

Main Methods:

  • 48 recreational runners (22 marathoners, 26 half-marathoners) were monitored over 12 weeks.
  • Training data collected via GPS and heart rate monitors, categorized into 3 intensity zones.
  • Internal training load calculated using Edwards' training impulse (eTRIMP); correlations assessed using Pearson correlations.

Main Results:

  • A pyramidal training intensity distribution was observed in both groups.
  • Most training occurred in Zone 1 (69.1%), followed by Zone 2 (17.3%) and Zone 3 (13.6%).
  • Moderate-intensity training (Z2 volume/percentage) and higher time-normalized internal load (eTRIMP/min) correlated significantly with better performance in both marathoners and half-marathoners.

Conclusions:

  • Recreational runners generally adopt a pyramidal training intensity distribution regardless of race distance.
  • Moderate-intensity training and increased time-normalized internal load are key performance indicators.
  • Findings provide practical insights for developing effective training plans for endurance runners.