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“Double Threshold” Workouts Vs Singles: Which Is Best?
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Double threshold workouts are all the rage. They’re thought to be instrumental in the big successes of Norwegian runners like Jakob Ingebrigtsen, as well as the country’s triathletes and Nordic skiers.
Essentially, “double thresholds” mean two workouts (the same day) at/around tempo pace. They’re not easy runs or speed sessions. They’re in between, where athletes can gain a genuine fitness boost without risking injury, excessive fatigue, and burnout.
But no one has tested this two vs one theory in a controlled trial, until now.
“This study represents the first attempt to compare acute physiological responses between different methods of organizing moderate-intensity endurance training, specifically contrasting one long session with the increasingly popular ‘double-threshold training’ approach.”
The research subjects were 14 national-class Norwegian skiers or runners, aged 18 to 35, who had been training hard for at least five years with at least five endurance workouts per week. In a cross-over design, each subject did a single session of 6 x 10 minutes or a double session of 3 x 10 minutes (once in the morning, another 6.5 hours later). Both sessions were performed at the same intensity, roughly equal to the race pace they could maintain for one hour.
Main finding: The “one long” workout produced more stress (hence, more potential training gain) than “two short” workouts. On the other hand, it would also require more recovery, which must then be factored into upcoming workouts.
The stress came in measured amounts of things like heart rate, blood lactate, and relative perceived exertion.
Also: “The lower cost of the two shorter sessions indicates that such organization could allow more accumulated time at this intensity.”
The researchers are astute enough to know they answered several important questions but can’t say which workout is better. That’s one for the coach and athlete to determine according to their priorities.
For example, if you’re training for a marathon, you might focus on longer sessions. You could also add extra time to both the morning and evening sessions without exceeding the stress of the one longer run. For example, you might do 4 x 10 minutes in both the morning and evening, getting a total of 80 minutes at threshold pace with no more stress than a single 60-minute workout.
Or, if you’re aiming for shorter, faster races, you could run the double 3 x 10s at a faster pace than your 6 x 10s. This could improve your endurance speed without pushing you into true speedwork territory.
Conclusion: “These findings serve as a starting point to better understand the pros and cons of organizing moderate-intensity training as one long versus shorter sessions more frequently (“double threshold training”) in endurance athletes.” More at Frontiers in Physiology with free full text that’s well worth the read.
RELATED ARTICLE: Double Threshold Training: The Complete Guide For Runners
From Genes To Glory: How DNA Affects Your Performance
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We all wonder if our endurance ability (or lack thereof) comes from our genes, training, the altitude at which we were born, or even our diet. When Alex Hutchinson looked at new twin-based research in this arena, he learned that flexibility had a higher genetic influence than other physical tests.
This didn’t surprise him. He remembered that, in third grade, he was the worst in his class at touching his toes. This early failure was clearly from genes, not from sloth.
A new twin study looked into the contribution of our DNA to specific physical performances. For example, genes contributed a lowish 52% to long jump ability. At the high end, genes explained 79% of success at a sit-reach flexibility test.
The 12-minute run-walk also came in high—at 75 percent. Happily, for many of us, a low or modest score on one test doesn’t have much influence on others.
Hutchinson’s flexibility was awful, but later in life almost broke 4 minutes in the mile. So don’t worry too much about your genetics. Do what you can with what you’ve got. And remember that you get many health benefits even if your half-marathon time isn’t what you’d like. More at Outside Online.
If you’re curious how your genes compare with some famous Olympians, ancestry.com now claims to offer such a service. The company’s analysis showed that you need more than physical talent.
It says: “Mental toughness may be one of the most important factors in athletic success. AncestryDNA Traits showing likeliness to be competitive (88%) and have self-confidence (69%) showed up in the majority of champion athletes’ DNA.” More at Ancestry.com
RELATED ARTICLE: How Much Does Our Genetics Affect Our Running Potential?our Stress Levels
Yes, You Should Consider Skin (And Hair) Cosmetics
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Has anyone else noticed a new marketing trend in the running world? I’m talking about cosmetic products aimed mostly at female runners.
I first saw this at the Boston Marathon Expo in April. One of the biggest, most popular booths was selling hair tools for women. My wife tried the product, was dazzled, and is still using it six months later.
Olympians also pay attention to their hair, especially when they get free salon treatments in the Olympic Village.
During the Olympic TV broadcasts, we saw Neutrogena ads for Sydney McLaughlin-Levrone and Olay ads featuring Sha’Carri Richardson. Last week, the New York City Marathon announced that Maybelline would become its first “cosmetics partner.” The company’s senior VP of marketing said Maybelline was proud to champion “the endurance of our high-performance makeup.”
No, I’m not trying to promote cosmetics. Or to make fun of them. I’m simply introducing a new Run Outside article about “5 common skin problems” runners encounter.
When I first started running in the 1960s, we only worried about blisters and jock rash. Now, there’s much more to consider, and I suspect we’ll see more cosmetic products in the running marketplace. After all, healthy skin is part of a healthy body.
A recent scientific review of “dermatologic concerns” in runners focused on hazards of ultraviolet radiation, friction, and environmental conditions like heat/humidity that could increase blisters and runner’s nipples. More at Quality in Sport.
RELATED ARTICLE: Runner’s Face: What It Is And 8 Ways To Avoid ItRELATED ARTICLE: Who Is Sifan Hassan? An Inside Look At An Extraordinary Athlete
SHORT STUFF You Don’t Want To Miss
HERE’S WHAT ELSE YOU WOULD HAVE RECEIVED this week if you were a subscriber to the complete, full-text edition of “Run Long, Run Healthy.” SUBSCRIBE HERE.
- The 10 worst training tips for runners (plus one bonus)
- What shoes won the Olympic Marathon? (And what “heel drop” did they have?)
- “Bounding” is the best plyo exercise for ankle power and running economy
- Follow this simple guideline to stay injury-free
- To live longer, try the pole vault.
- How to run away from obstructive sleep apneaHere’s a great website full of endurance advice for women
- How the marathon is like a thorny but beautiful rose bush
That’s all for now. Thanks for reading. See you again next week. Amby
