summary

In this episode, we explore the benefits of effort-based training for runners, including how to listen to your body, adapt to conditions, and improve performance. Karina shares practical tips on heart rate monitoring, training strategies, and how to optimize training around hormonal cycles.

 keywords

effort-based training, running, heart rate, marathon, training tips, women athletes, cycle syncing, injury prevention, mental strength

 key  topics

Effort-based training vs pace-based training
Using perceived effort and heart rate zones
Adapting training to weather, sleep, and hormonal cycles
Benefits of effort-based training for injury prevention and mental strength
How to incorporate high-intensity intervals and zone two runs