LISTEN
Andi and Zach continue the conversation about how to get the most out of running. In this episode of the A to Z Running Podcast we specifically discuss how to get the most out of workouts.
INTRO
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- Three things to think about today:
- Know your workout’s purpose
- When is a workout aerobic vs. anaerobic
- Why so many runners aren’t getting the most from long runs
- FOLLOW and SUBSCRIBE
- Listener input from Dr. Todd Buckingham
- Context: we were recently discussing aerobic conditioning as a priority for runners
- Todd offered some great insight into WHY this is
Stroke Volume, one of the key factors in cardiac output, increases slowly over time as you train - “In the first 4 months of training it can increase ~10%. But after 1.5 years, it will increase ~25% above your baseline level. So you get a 10% improvement in 4 months and it takes another year+ to get another 15% improvement.”
- Oxygen uptake in your muscles is similar.
- “In the first 4 months, you get a 4% improvement in the amount of oxygen your muscles can take up. But after 1.5 years, you get a 25% improvement above baseline levels.”
- Todd offered some great insight into WHY this is
- Context: we were recently discussing aerobic conditioning as a priority for runners
- Three things to think about today:
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- XOSKIN is launched a new Mid Compression short.
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World of Running
Another of our athletes set fire to the marathon this weekend – congrats to Karl for an over 20-minute marathon PR and a Boston Qualifier!
Also, you’ll recall we recently shared a new PR marathon performance by Mark – he was willing to share some words with us about the work he did to get there. Tune in!
Friday and Saturday, May 15 and 16 – Sound Running Track Meet
- Womens 800
- Laura Muir of Great Britain blasted the field for another 1:58 → watch her for a medal in 800 or 1500 (or both – whatever she does).
- Elle Purrier decided to flex a bit and ran sub-2 in the 800m, becoming only the 3rd US female to run sub-2 800, sub-4 1500, and sub-15 5000 (Houlihan and Rowbury only others).
- Mens 800
- Quick word on Tonatiu Lopez of Mexico (who won the race)…
- We mentioned that he recently set the Mexican national record of 1:44.4.
- As it turns out, the story gets better… being that he has the Oly standard of 1:45.2, he will be the first Mexican man to run the 800m in the Olympics since 1988.
- Quick word on Tonatiu Lopez of Mexico (who won the race)…
- Mens 1500
- Centro reminded us to never underestimate him.
- 3:35 (not oly standard)
- Second fastest by an American this year, though (and the other 3 who have run under 3:36 are all 21 years old or under… to Centro’s advanced 31 years).
- Letsrun: “Centro and the kids”
- Side note… #1 on the US list is Notre Dame’s Yared Nuguse who ran 3:34 at the ACC conf meet SOLO for an Oly standard and NCAA RECORD!
- Centro reminded us to never underestimate him.
- Womens 1500m
- Kate Grace runs Olympic Standard 1500m for 2nd place in 4:03.54.
- Womens 10k
- Andrea Seccafien wins in a New Canadian record & Olympic Standard of 31:13. This is her first win over 10000m.
- Ednah Kurgat running for the US army took 2nd in 31:21.65.
- Sarah Hall runs over a minute PR getting the Olympic standard “So you’re telling me there’s a chance…” 31:21 for 3rd at the Sound Running 10k.
- NOTE: Team USA marathoner Sally Kipyego shows strong fitness running a 31:30.25.
- Mens 10k
- Zouhair Talbi of Morocco won in 27:21 for an Olympic standard (running collegiately still for the NAIA division).
- Two others ran the Oly standard (27:28): Emmanuel Bor and Joe Klecker (OAC).
- Martin Hehir ran a new 11 sec PR, US OTQ, of 27:57 10K.
May 15th in Colorado (according to MileSplit)…
- Two state records fell in one day.
- Parker Wolfe ran a new 3200 record of 8:55.
- Later that day, Harrison Witt broke Wolfe’s 1600m record by running 4:05.
MAIN TOPIC: GET THE MOST FROM YOUR WORKOUTS
Getting the most out of a single workout helps us execute our training better and get the most out of running.
Everything starts with the intent of the workout, which can be a very individual. A savvy coach may very well use workouts in unorthodox methods to achieve certain goals, but some key generalizations will be made in this episode to help runners get the most out common workouts including the long run, interval training, among a couple other types of workouts.
Long run
The purpose of the long run is to work the aerobic energy system and to gain leg strength. You get the most from long runs by keeping them easy and putting in the time. Avoid progressive and fast finish long runs as they delay recovery and give you little benefit in exchange.
Sub-threshold
The purpose of sub-threshold running is aerobic conditioning. These workouts five you higher level aerobic efficiency. These types of workouts are often called steady state runs. To get the most out of these types of workouts, let the run be effort based and try to ignore the watch. Keep in mind, it is better to put in the volume than it is to run faster. Avoid going too fast as this will significantly increase recover time.
Threshold
The purpose of threshold running is to coordinate aerobic and neuromuscular work which helps to improve lactate threshold. Often called tempo pace, but not everyone uses these two terms to mean the same things. To get the most out of threshold running keep the volume low. Most argue 20minutes is sufficient. Again, don’t overdo it because the benefit is in staying just beneath lactate buildup. Avoid going too fast or too long with threshold running.
Threshold running has very little value before significant aerobic condition is developed.
Super threshold…
Lastly, we are making up a term, “super threshold” because this is anything beyond threshold running. Most of these workouts include anaerobic intervals. The purpose of super threshold running is to work on the efficiency of the anaerobic energy system. Zach again encourages runners to disregard the watch. Do your intervals, whatever they may be, until your legs are are telling you the’ve had enough. Then stop. Avoid continuing to push at this time and avoid going too fast too soon.
Summary
Getting the most out of each workout almost always involves two simple rules:
- Forget the watch and learn to run by effort
- When in doubt or struggle, put in the time/volume and if it’s too hard, slow down until you can
- *exception is super-threshold work when it becomes more important to put in the intensity and okay to adjust volume in order to get the intensity in
RELATED ARTICLES: The Science of the Long Run & Raise the Roof
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