To improve in running and avoid injuries, it is essential to incorporate a majority of low-intensity training sessions (base endurance), where the effort remains easy and allows you to hold a conversation.

noli's read

This advice is based on the proven concept of polarized training (often described as the 80/20 rule). Meta-analyses and observational studies on elite and amateur athletes (Seiler et al.) confirm that spending the majority of time at low intensity improves aerobic capacity while limiting nervous and muscular fatigue. The aspect regarding injury prevention is also supported by scientific literature, which links overtraining and excessive mechanical load (the 'too fast, too soon' phenomenon) to an increase in risk. The use of the 'talk test' is a practical and recognized method for estimating metabolic zones without complex equipment. However, the creator simplifies the debate surrounding maximum heart rate, which is highly variable between individuals and cannot be reduced to a mathematical formula like '220 - age'. The advice is therefore scientifically sound in principle, although the precision of the measurements remains a useful approximation rather than an exact science.

the sources

1. 1Rosenblat MA, Perrotta AS, Vicenzino B 2019
2. 2Silva Oliveira P, Boppre G, Fonseca H 2024
3. 3Menshikova EV, Ritov VB, Ferrell RE, et al. 2007