Here’s this week’s Run Long, Run Healthy newsletter for 9th November 2023 – your weekly running digest from Amby Burfoot. Sign up for the premium newsletter (packed with exclusive content), and receive the latest one right now –only $4/month [20% discount].
How to design your perfect training program
Ever since top fitness writer Matt Fitzgerald popularized the research of sports scientist Steven Seiler and others with his 2014 book 80/20 Running, the topic of training intensity distribution (TID) has been one of the hottest, most important in the endurance performance world. We keep learning more, though none of it strays very far from the basic model. In other words, if you donโt want to dive any deeper than 80/20, thatโs okay. Just donโt stray too far from that ratio.
On the other hand, if you want more, hereโs an important update. A veteran research team investigated what is known about TID in world-class athletes from different endurance sports, and also at different times of the year. They used the simple 3 Zone model–basically easy effort (1), tempo-like easy effort (2), and faster interval-like training (3).
Their findings: First and most important, the principle that Zone 1, easy-effort training predominates is a truism that extends across all endurance sports. Second, cyclists and swimmers can do more hard training than runners, no doubt because their sports donโt involve pounding against gravity. They tended to spend 72% of their training time in Zone 1, and 16% in Zone 2.
Third, most athletes do more hard training during their peak competitive season than during their training-buildup period. Another way of saying this: Training is more pyramidal early in the season, and more polarized later in the season.
Inexperienced athletes often have trouble following the logic of โtrain slow to get fast.โ Here the authors present two nice sentences to explain. The two key concepts to remember: glycogen re-supply, and muscle fibers.
โOne reason for training primarily in Z1 is that glycogen stores can be replenished during sessions of low-intensity endurance exercise performed between more intense workouts. Another reason, although not as well investigated, might be that extensive volumes of low-intensity endurance training are required for additional โaerobicโ adaptations in the highly oxidative Type I fibers.โ
This free and important paper adds new information to our understanding of TID, but the authors caution strongly against oversimplification. To really figure things out, you need to stick closely to the demands of your own sport, and to the timing of your peak efforts.
Conclusions: โThe analysis presented here does not allow identification of an optimal TID for any individual sport.โ Also: โReliable comparisons between different sports or the phases of a season [are] impossible.โ More at Frontiers in Sports & Active Living with free full text.
Only a pin prick away: Use acupuncture and dry needling to resolve injuries
Acupuncture and a physical therapy technique called โdry needlingโ are both claimed to resolve some running injuries. Of course, itโs hard to rule out a placebo effect after someone has stuck you with needles.
But many runners also report success from these treatments. In fact, I had a fairly miraculous return to running health earlier this year after just one go-around (with a bit of โOuch!โ involved) of dry needling to my ailing upper leg.
A recent article from Outside Online reports that acupuncture can reduce pain, decrease inflammation, and correct muscle imbalances. Several published journal papers support acupuncture and dry needling for sports injuries.
One states that โacupuncture can help relieve short-term pain and recovery from dysfunction.โ A second systematic review of case studies โsuggests that dry needling is effective in reducing pain associated with lower quarter trigger points in the short-term.โ Medical reports have noted only minor risks associated with the two procedures, mostly skin infection if the needles are not clean.
Keep learning, keep improving: Strategies for long term success
However we do it, learning is a key lifelong practice. We all want to run long and healthy. Hence this newsletter. And the only way to do so is to keep learning.
Some of us have been lucky enough to encounter great coaches/mentors in our careers. Alex Hutchinson had a coach who made him take off his watch during interval training, because Alex was checking his splits too obsessively. Link here.โ
I had a mentor constitutionally averse to spelling out any rules of long distance running. He taught me and his many other disciples by personal example. We ran in his footsteps, and observed that he: started all runs slow, and finished harder; veered off road onto trails at every possible opportunity; ignored the weather to maintain training consistency; and so on.
Simple stuff. Important stuff. Another term for learning is โacquisition skills.โ
Here several experts in performance โacquisition skillsโ provide a narrative review of what coaches often do wrong, and what they could do better. In fact, they provide 5 important guidelines from both sides of the coin. It doesnโt take much to turn these into lessons we can adopt for ourselves.
We learn about coaching โmythsโ that are not backed by solid evidence–like โDemonstrations are always effective,โ and feedback should be โfrequent, detailed, and provided as soon as possible.โ
โOther principles of โskill acquisition framework for excellence (SAFE)โ may be more helpful. These include: โFind a balance between long-term learning and short-term performance;โ and โFacilitate learning rather than dictate or abdicate.โ
I appreciate that the authors believe โhands offโ instruction may prove more powerful than โhands on.โ They also believe in โoptimizing challenge.โ More at J of Sports Sciences with free full text.
SHORT STUFF you donโt want to miss
Here’s What You’re Missing This Week From The Premium Edition of RLRH:โ
# Every breath you take: Going the distance with nasal breathing
# Experts tell you: โWhat to look for in your next heart rate monitorโ
# Why Boston Marathon runners develop stomach-gut problems
# How whey protein in your recovery drink boosts hydration and endurance
# The truth about the super shoe marathon advantage
# How more exercise is better for those over age 60
# Winning strategies of Olympic 1500-meter champions
# A miraculous combo: motherhood and breast feeding
# An inspiring โmothers are toughโ quote from Kellyn Taylor, the first American in the NYC Marathon
And remember: โI spend HOURS searching the Internet for the best, most authoritative new running articles, so you can review them in MINUTES.โ
Thatโs all for this week. Thanks for reading. See you again next week. Amby