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For the next few weeks, we are going to talk about how to get the most out of running. In this episode of the A to Z Running Podcast we begin by answering the question, “How can runners train most efficiently?”
INTRO
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- Three things to think about today:
- What does it really mean to build fitness?
- What’s the difference in impact between aerobic and anaerobic training?
- What’s the most important?
- FOLLOW and SUBSCRIBE
- Listener question from Chelsea of Maes Menu
- What do you do for a cooldown?
- Runner’s choice, but post-run is a great time to mobilize, do walking drills, and dynamic stretching
- Example:
- Leg sweep
- Flamingos
- Walking side leg extension
- Standing Glute Stretch
- Hip Windmill
Reel @atozrunning
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- XOSKIN is launching a new Mid Compression short in the coming days.
- Three things to think about today:
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World of Running
Saturday, May 1st- Trials of Miles Kansas City
- According to Trials of Miles of Instagram, Tonatui Lopezwins the 800m in a World Leading, Mexican National Record, 1:44.40
Saturday, May 1st – Ethiopian marathon trials (but they ran 35k for the trial)
- Shura Kitata won for the men
- 2:04:49 PR, BUT he won the recent London Marathon (beating people like… ahem, Kipchoge)
- Will be joined in the Olympic marathon by Lelisa Desisa and Sisay Lemma
- Desisa = 2:04:45 (with a handful of world marathon majors wins including Boston and NY)
- Lemma = 2:03:36 (not as many accolades)
- Tigist Girma won for the women
- 2:19:52, relatively new to the world class marathon scene
- Birhane Dibaba and Roza Dereje Bekele will join in Olympics
- Dibaba has a 2:18:30ish marathon PB and a couple Tokyo wins with some other top 3 majors
- Dereje Bekele also has a 2:18:30 PB and some top 3 majors finishes
Saturday, May 1 in Norway
5k Women’s Road record (unofficial)
- New best time was run by Karoline Grøvdal in 14:39
- Grøvdal, 30, specializes in 3000m steeplechase and has won European bronze medals over both the barriers and at 10,000m.
- ran two seconds quicker than Beth Potter’s 14:41
- Unlikely to be ratified (just like Beth Potter’s time)
- The official record is held by Kenyan runner Beatrice Chepkoech this year in february. Her time to beat is 14:44
- Grøvdal competed in the 2012 and 2016 Olympics and her 5000m best on the track is 14:51.66 and previous best on roads was 15:04.
Saturday, May 1st, Morton, Illinois: 100 mile treadmill record
- Taggart VanEtten, 25yo
- VanEtten, smashed the 100-mile treadmill world record by more than half an hour on Saturday, completing the trek in 11 hours, 32 minutes, 5 seconds.
- Beat the previous world record by 37 minutes
- 12:09:15 was the record Zach Bitter set last May.
- Averaged 6:56/mi pace
- Ran at a gastropub, and they put a second treadmill next to him for those who wanted to jump in and join for a bit
Saturday, April 25th, Ashford, U.K
12-Hr & 100 mile Record Broken
- New World Record holder is Lithuanian ultrarunner Aleksandr (Sania) Sorokin
- 150k World Record 10:27:48, 100 mile 11:14:56
- 12-hr distance: 170.309K
- “The event, which was dubbed the Centurion Track 100, featured a lineup of just 15 elite runners, each of whom was personally invited to compete. Entrants ran on a regular 400m track, and despite the race’s monotony and repetitiveness, Sorokin thrived, powering through each lap for 12 straight hours.”
- Japan still considering limiting domestic spectators
- The playbooks confirmed there will be daily saliva testing for athletes and all those with close proximity to competitors, while all participants at the Games will be required to take two COVID-19 tests within 96 hours before they fly to Japan.
- Officials, coaches and the media will be tested daily for three days after their arrival in the host country.
MAIN TOPIC: HOW CAN RUNNERS TRAIN MOST EFFICIENTLY?
How can runners train most efficiently? In this week’s episode we converse about the most important considerations in training and how aerobic conditioning is the most effective element to prioritize in training.
This week discuss training efficiency as a series of podcast episodes about how to get the most out of running.
(The linked books below are affiliate links.)
What is FITNESS?
Fitness is the effectiveness of energy systems which include aerobic capacity, anaerobic capacity, and alactic capacity (energy systems). Fitness can also include the elements of muscle strength/mobility, effectiveness of neuromuscular interaction, running economy (total efficiency…) from Steve Magness in The Science of Running: parts of efficiency are metabolic, neural, and biomechanical.
What matters the MOST?
The question we must ask ourselves is this, “Is the most efficient training the training that neglects the less important elements or the training that balances them all best?”
Most runners, whether intentionally or unintentionally, opt for trying to grow all of them together which is the balanced approach. Although it sounds effective, all training elements are NOT equal in their value.
You may be wondering what does matter the most? Aerobic capacity. If you don’t have the time and opportunity to do everything perfectly, then you need to at LEAST grow aerobic fitness.
Here’s the best part: devote most of your time to this, and when the big race is almost upon you, you can get funky for a few weeks and accomplish the majority of possible gains to the other areas in a very short amount of time
What is the most EFFICIENT way to grow aerobic fitness?
First compare aerobic to anaerobic a moment. Magness notes studies about volume and intensity, specifically indicating that without a background of volume (aerobic work) intensity (anaerobic or even higher aerobic) is minimally effective at advancing fitness. Training combines these for conditioning. The easiest and most effective way to grow aerobic fitness is through easy aerobic running + strong steady state running. What we are doing is trying to maximize influence on oxygen transportation. Do so with as much stimulus as possible in a healthy way. We’ve learned a lot in Dr. Keith Livingstone’s book, Healthy Intelligent Training.
What has OUR experience been with this?
Tune in to hear personal experiences and stories in regards with the topic.
RELATED ARTICLES: The Science of the Long Run & Raise the Roof
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