Training Science

How Much Should You Run? – Part 3 Injury

Rich — Fri, 18 May 2012 21:01:28 +0000

Running injuries seem to be a fact of life. It seems that it’s not a matter of if you are going to get injured, but when you are going to get injured. Why does running produce so many injuries and what do running injuries have to do with training volume? These are the questions we will answer in part 3 of the How Much Should You Run series.

How Much Should You Run – Part 2 Tapering

Rich — Wed, 02 May 2012 22:58:26 +0000

Tapering, reducing training volume and/or intensity for a short time period, is a widely promoted and accepted method for maximizing performance. Endurance athletes are frequently urged to conduct a taper prior to competition and most training programs include a taper of one to several weeks immediately preceding the targeted event. Where does tapering advice come from and what relevance does it hold for our investigation of optimal training volume? Part 2 of the “How Much Should You Run” series looks at the available research on tapering to see what we can learn. Read part 2 here.

How Much Should You Run? Part 1

Rich — Fri, 30 Mar 2012 02:26:22 +0000

One of the most frequently debated subjects amongst runners is weekly mileage. Conventional wisdom holds that higher mileages lead to improved performances; i.e. if I am running 25 miles a week now, then by increasing to 40 my performance will improve. Additionally, the high mileage training methods used by the vast majority of elite runners are frequently used as proof of the effectiveness of high mileage training programs. Does high mileage result in improved performance and is it necessary in order to maximize performance? This series examines what both scientific research and running experts have to say on the matter. Read part 1 here.

Is Training To Failure Necessary?

Rich — Tue, 27 Mar 2012 01:04:03 +0000

Many strength programs, especially High Intensity Training, preach the necessity of training to failure, claiming that submaximal effort produces submaximal results. Just how valid is this training adage? Some recent research sheds new light on this old topic.

Popular Press and Lactic Acid

Rich — Wed, 21 Mar 2012 00:47:41 +0000

If you read popular running books and/or magazines you have undoubtedly been exposed to the idea of “lactate threshold”. Basically, this belief posits that an increase in lactate levels within the muscle cells increases acidity within the muscle, resulting in fatigue. This belief in the fatigue causing nature of lactate is firmly entrenched in current training programs, with most programs including training methods to “improve the lactate threshold” or the pace that can be maintained without an excessive accumulation of lactate within the body. However, there has been an ever increasing volume of research that challenges the belief in a “lactate threshold”. This article examines the latest thought on the lactate threshold and the nature of fatigue.

How Frequently Should You Run?

Rich — Mon, 19 Mar 2012 22:29:09 +0000

What is the optimal training frequency? Most runners, at some point in their running careers, contemplate this question. The answer to the question depends upon who you ask and what particular training philosophy they follow. Conventional training wisdom suggests running more frequently results in better performance. In line with this philosophy conventional training advice suggests to gradually increase training frequency until you are running 6-7 days per week. Conversely, Power Running suggests that there is no one training frequency that is right for all or most people and that less frequent training is better for runners with average genetic talents. But, how do you go about figuring out who is right? I suggest looking at what the research has to say, as this paper does.

Only A Difference of Magnitude

Rich — Sat, 17 Mar 2012 23:00:27 +0000

In 2005 exercise scientist Dr. Ed Coyle of the University of Texas published a research study based on seven years of physiological data collected on Lance Armstrong (1). During the seven years covered by the study Lance improved from a young, just-turned-professional, cyclist to “best in the world” and multiple winner of the Tour de France. What physiological changes accounted for the improvement in Lance’s performance? This article examines the answer.

Weekly Mileage and Marathon Performance

Rich — Tue, 13 Mar 2012 21:14:39 +0000

Just how influential is weekly training mileage on marathon performance? A commonly held belief amongst runners is that increased weekly mileage will result in improved performance, especially at the marathon distance. But is this belief based on anecdotal observation or actual research? This article reviews the research on the influence of weekly mileage and marathon performance.

An Interesting Analysis of Some Elite’s Training History: Weekly Mileage and Performance

Rich — Mon, 12 Mar 2012 21:40:01 +0000

I have often been told that all elite runners run high weekly mileage. Indeed, the high weekly mileage of the elites is often pointed to as proof that high weekly mileages are a prerequisite for success in running. This article examines the written training history of some outstanding distance runners to see what lesson we might learn in regards to optimal weekly training.

Mileage Based Training: A Logical Analysis, Part 2

Rich — Sun, 11 Mar 2012 17:22:21 +0000

In part one of this analysis we learned that the common practice of recommending training based on mileage results in slower runners training at a higher training load than faster runners. Part 2 continues our analysis of mileage-based training.