Running Impact vs Cardio Load

Understanding Running Impact vs. Cardio Load in AlbonApp

In trail running, not all training stress is created equal. That’s why in AlbonApp, we separate Running Impact from Cardio load – giving you a clearer, more detailed picture of how different sessions stress your body in different ways.

Impact and Cardio Scores - AlbonApp

Running Impact: Tracking Biomechanical Stress

Running Impact measures the load your musculoskeletal system takes on during running, providing key insights into the physical toll your body is experiencing. It’s calculated based on three primary factors: Grade-Adjusted Pace (GAP), duration, and gradient.

• Longer, faster, net downhill runs result in higher Running Impact scores.

• Shorter, slower, net uphill runs result in lower Running Impact scores.

This metric helps you stay ahead of potential overuse injuries and manage the mechanical load of running. It’s a great way to track the physical stress your legs are undergoing and make sure you’re not pushing too hard on the musculoskeletal system alone.

Cardio Load: Tracking Cardiovascular Stress

Cardio Load measures the strain on your cardiovascular system. It looks at your heart rate and duration, regardless of whether you’re running, cycling, or doing other cross-training activities.

• The longer and harder the activity, the higher the Cardio load.

Cardio load offers insight into your general fitness, while Running Impact specifically tracks the mechanical stress of running. By tracking both metrics separately, you can better balance your training and optimise your recovery strategies.

How Running Impact and Cardio Load Complement Each Other

Together, Running Impact and Cardio provide a better picture of your overall training load:

• Running Impact measures the biomechanical stress your body experiences specifically during running, focusing on the demands placed on your muscles and joints.

• Cardio load tracks the overall strain on your cardio system across all endurance activities.

When you track both, you can differentiate between the mechanical load of running and the cardio strain of your workouts. For example, a cross-training session has no Running Impact (as you're not running), but still generates a substantial Cardio load. This allows you to balance intense running days with cross-training days to prevent injury while still building endurance.

Why is this important?

By separating these two types of load, we give you a more nuanced understanding of your training:

• Monitor running-specific stress to avoid overloading your legs and joints.

• Track total cardiovascular load to ensure your heart and lungs are getting the work they need for building endurance.

• Train smarter, manage intensity, and build fitness sustainably while avoiding overtraining or injury.

Pro Tip: For accurate Cardio Load tracking, be sure to wear a reliable external heart rate monitor during all workouts.