All about Load: A Guide For Runners
What is Load?
At OnTracx, we measure mechanical load
"Mechanical Load"= The load experienced by your muscles and bones during running. Expressed in G-forces.
What is Real-Time load?
"Real-Time Load" = Visualization of the load experienced every step (in the app). This allows you to document the effect of interventions (e.g. changing speed) on load.
You can find more information about the real-time load in the app, in our step-by-step "runner's manual": [Insert manual link here]
When taking a look at real-time load, runners can be subdivided into 3 different categories:
1. Runners with 'low loads' (lower than 7G).
2. Runners with 'medium loads' (between 7G and 13G).
3. Runners with 'high loads' (higher than 13G).
There are a number of factors that can change the load while you are running:
1. Running style
2. Footwear choice
3. Surface
4. and more!
Everyone reacts differently to load. As such there is no right running style, type of footwear or surface for every runner. For some runners, changing a certain parameter can lead to a decrease in load, while it can lead to an increase in another runner.
OnTracx enables you to discover the effect of all these parameters on YOUR PERSONAL load pattern, and allows you to manage that load in an evidence-based and objective manner, to reduce the risk of overuse injuries!
What is Load a Progression Score?
"Load Percentage Score" = a percentage that indicates how much progression in
load you can make, week by week, to reduce the risk of injuries.
Important information:
- Values higher than 100% indicate that your load this week is higher compared to previous weeks.
- Too high percentages, week after week (e.g. > 110%), create an increased risk for overuse injuries.
- This number will 'reset' to 0 every week, so you can track your weekly progression closely.
To reduce the risk of overuse injuries, it's important to have a proper load progression - this means that you give your body the time to adapt to the experienced load - in combination with low pain scores - which means that your body can handle that load.
Hypothetical Progression Score Scenarios
The following situations gives you some tips and tricks based on the combination of those two parameters:
- Pain score < 4; load progression similar or slightly higher than 100%.
Pain & load progression scores: OK!
Your load progression is steady, and you don't experience any (substantial) pain. This means that currently your body is able to cope with the load you experience during your running sessions.
- Pain score < 4; load progression much higher (week after week).
Pain score: OK; load progression: quite high.
You need to watch out on the longer term. Although you have no current pain, your load progression is quite high. It's possible that currently your body can handle the load you experience, but that you might 'overload' your body on the longer term.
- Pain score between 3 and 6; load progression similar or slightly higher than 100%.
Pain scores: somewhat high; load progression: OK.
Although your load progression is OK, you encounter some pain. This means that the load you experience during running is too high for your body to handle, although your load progression is within limits. Continuing this way increases the risk for sustaining a running injury. Try to take some rest and lower your weekly cumulative load for some time.
- Pain score between 3 and 6; load progression much higher (week after week).
Pain scores: somewhat high; load progression: quite high.
You're potentially working towards an injury. You encounter pain and your load progression is quite high. Try to take some rest and lower your weekly cumulative load for some time. Also try to keep your load progression scores a little bit above 100%.
- Pain scores higher than 6; load progression lower, equal or higher than 100%.
Pain scores: quite high; load progression: OK or quite high
When pain scores are, and remain, higher than 6 for several sessions, we advise you to consult a healthcare professional.
It's important to realize that it's not because you experience high loads, that you will definitely get injured, and vice versa. For example, it's possible that your body is able to handle these (high) loads. However, if you notice that your pain scores are higher than 3, or are tending to increase, it might be worthwhile to try running in a lower load zone.
It’s possible that you experience pain, although your load progression might be within limits (~ or slightly higher than 100%). A possible reason for this is that, although you’re load progression is ok, the load you currently experience is too high. This means that your cumulative (or total) weekly load is too high. It’s important to anticipate and to lower your weekly cumulative load.Related Articles
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