Ever wonder if there’s a different way of running than just going at it long and slow – staying on the road or trail for miles and miles at a time at a slow, plodding pace?
Well, there is, and it could be an integral part of your running routine.
Running long and slow and running short and hard both have their places in a solid training program, and a well-rounded runner will take advantage of both. We’ll take a look at long, slow distance (LSD) and short, hard running, including high-intensity interval training and short tempo runs.
Going Long: When Longer Is Better
Most people think of long miles on the road when they picture running, and most of the time, that is exactly what happens.
Running is primarily an aerobic exercise for most people. It is used to effectively and efficiently develop a person’s cardiovascular strength and aerobic conditioning, resulting in what we call stamina, or endurance.
This is why most running programs feature long, slow distance as a prime component of the routine. To build up endurance, you need to go long at a relatively slow pace, consistently, over an extended period of time.
Want to run a faster 10K? You’ll first need a strong foundation, and that means miles under your belt.
Going Short: When Quick And Fast Does The Trick
On the other end of the spectrum is short and hard running. Note that just running shorter distances won’t cut it; you have to significantly crank up the intensity.
Short running takes care of the other half of the equation: anaerobic conditioning. Anaerobic capacity reflects your body’s ability to pump out top levels of effort as long as possible. Granted, you won’t be able to dead sprint a 5K, but you’ll be much faster overall if you can turn up the juice for stretches at a time.
Running intervals is the most common form of short, hard running. This notably includes high-intensity interval training, which burns calories at a faster rate than normal running and can beef up your body’s speed and explosiveness.
If you have ever run a race and needed an extra burst of speed, short, hard running takes care of that.
Finding the Balance
The ratio of each type to the other depends on your event. If you’re running a marathon, your training regimen will probably feature something akin to 90% of aerobic training versus a small percentage of anaerobic training.
If you’re running a 5K, by contrast, it could be something closer to 60-40 in favor of aerobic conditioning (i.e. long, slow distance).
Either way, it’s important to find the correct balance and go long – and short – when appropriate.
What balance is in your training regimen? Do you think you need to adjust your program after reading this?
So you want a butt-kicking interval track workout, eh? Judging by the title of this post, you’ve come to the right place.
Intervals can help you tremendously when it comes to burning fat, boosting your speed, and increasing the efficiency of your muscles for intense, high-end running. And of course, the more intense your workouts, the more you will grow – within reason.
If you want a truly butt-kicking experience, one that will leave you spent and heaving by the end, the workout described below is for you.
Before You Begin
Any intense interval workout is a chore, and is in many ways more taxing on your body than a very long run taken at a slow to moderate pace.
Before you begin, you should be in good shape, and be fairly well conditioned. If you’ve never undertaken any interval training at all, you should probably postpone this workout until you’ve had a few months of consistent interval training under your belt.
You should also know your maximum heart rate and what it’s like to run at that intensity, since we’ll use that to determine how fast you should be running.
The Workout
The purpose of this interval running workout is to increase your top-end running ability (i.e. how much effort you can maximally exert) and develop your anaerobic capacity, the ability for your body to work harder over longer periods of time.
First, warm up and engage in dynamic stretching. Be sure to especially stretch your quads, hip flexors, hamstrings, shoulders, and calves.
After warming up and stretching, head to the starting line and run this series:
1 x 400 meters @ 80% maximum heart rate (MHR), 30-second rest
1 x 600 meters @ 80% MHR 45-second rest
1 x 800 meters @ 80% MHR
Take two minutes to rest, then run this series:
4 x 200 meters @ 90-95% MHR with 30-second walking rest in between each
Rest for three minutes. Run this series:
3 x 400 meters @ 90-95% MHR with 60-second walking rest in between each
Rest for three minutes. Run this series:
2 x 800 meters @ 90% MHR with 90-second walking rest in between
Of all the body parts that are most neglected by runners, the feet – oddly enough – are perhaps the most common victims of not enough tender loving care.
This is odd at first glance; I mean, the market is filled with products from padded, super high-tech athletic shoes to athletic inserts to space-age, moisture-wicking socks.
But when you think about it, when is the last time you stretched and massaged your feet? Or strengthened them through exercise?
The truth is, many runners neglect caring for their feet and toughening them up because they simply do not think of doing so – assuming that padded running shoes and plenty of exercise will take care of the job for them.
If you don’t take the proper steps to strengthen your feet, you could very well find yourself hobbling around your house because your feet simply gave out on you. Here is why and how you should strengthen your feet.
The Foot: A Complex Running Machine
Take a look at your foot. It seems pretty simple: a sole, five toes, and some bones and skin.
Beneath the skin, though, the foot is actually fairly complex. There are over 20 muscles in your foot, along with plenty of tendons and other tissues intricately incorporated into your foot’s skeletal structure.
The anatomy of the foot is perhaps one of the biggest reasons it is so vulnerable to painful injuries such as plantar fasciitis. Your foot can also succumb to blisters, weak muscles, and stress fractures if you’re not careful.
Keeping yourself running is why you should seek to prevent injuries by strengthening your feet.
Running – *Gasp – Without Shoes
One way to toughen up your feet is to actually run without shoes.
Running barefoot has been a time-honored tradition all over the world, one that is becoming more popular these days with mainstream, modern runners. The truth is, running barefoot can toughen your feet and avoid the pitfalls of wearing overly-padded athletic shoes that can sometimes hurt more than they help.
It is recommended to run small distances at first, on a track or other surface that is free of debris. As you progress, you can run farther without shoes and start to see how running barefoot will allow you to run with a more natural and efficient form.
Bodyweight Exercise
You can also incorporate strength training for runners for your feet by using bodyweight exercises. One of my favorites for the feet is the standing calf raise. Just stand on a platform or edge approximately 3-5 inches off of the ground. Raise up on your toes and hold as long as you can.
Any strength exercise that places stress on your feet (within reason) is a good one to do to toughen your feet. With time, you’ll see the benefits of having strong, muscular feet at your disposal.
Do you do anything to help out your feet and make them stronger?
As I mentioned a few days ago, our training camp is off to a flying start at U of T men’s soccer. We’ve been going pretty hard for the past week with about 2 training sessions per day.
Actually, some of those “training sessions” were actual 90-minute games. We played 3 exhibition matches within the past week (on turf) and, as you can imagine, all this activity can take its toll on the body.
Therefore, proper rest is needed as are recovery strategies to help the body bounce back as quick as possible. And in this post I’m going to share 3 pretty controversial ones with you – so sit tight!
At the highest level of any sport THE most important aspect of training is how quickly and efficiently an athlete can recover.
Now before I get into some of the recovery strategies that we’ve been employing during pre-season training camp, I want to mention that these can be used regardless of whether or not you play soccer.
If you’re running several times a week or playing any sport that places high demands on your body, the following recovery strategies can be of help to you.
So let’s get started…
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DOMS – A Pain in the Butt…Literally!
Delayed onset muscle soreness (DOMS) is a familiar experience for the elite or novice athlete as well as recreational exercisers of all levels that usually sets in 24-48 hours after “novel” physical exertion.
You know the feeling I’m talking about…
Stiff, sore, achy muscles.
That, in a nutshell is DOMS. And as I’m sure you’ve experienced at some point in your life, DOMS is most prevalent at the beginning of the sporting season (or beginning a new workout program) when you are returning to training following some time off.
DOMS is also common when you are first introduced to new movements and certain types of activities regardless of the time of year.
For instance, eccentric activities (ie. the “negative” portion of muscle contraction like lowering into a squat) induce micro-injury at a greater frequency and severity than other types of muscle actions.
The intensity and duration of an exercise session are also important factors in DOMS onset. In general, the more intense and longer in duration the activity, the more soreness. Makes sense, right?
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What Causes DOMS
Up to six hypothesised theories have been proposed as possible causes of DOMS. They include:
lactic acid,
muscle spasm,
connective tissue damage,
muscle damage,
inflammation, and
the enzyme efflux theories.
I think it’s safe to say that no SINGLE theory is the sole cause of muscle soreness. Most likely, several of the above factors come into play.
As you probably know, the bummer with muscle soreness is that it can affect athletic performance by causing a reduction in joint range of motion, shock attenuation, and muscle force.
Think about the last time you went for a run when your legs with stiff and sore. Didn’t feel too good, did it? That’s DOMS in action!
Aside from these performance impairments, alterations in muscle sequencing and recruitment patterns may also occur, causing unaccustomed stress to be placed on muscle ligaments and tendons. These compensatory mechanisms may increase the risk of further injury if a premature return to sport or exercise is attempted.
A number of recovery strategies have been introduced to help alleviate the severity of DOMS and to restore the maximal function of the muscles as rapidly as possible.And I’ll be sharing 3 of those with you in this post.
Bear in mind as well that many people turn to anti-inflammatory drugs and other “quick fix” solutions (ie. Advil, Tylenol) to dull the pain and “get on with it”. I’m not a fan of these approaches for I believe they only put you at greater risk of injury by desensitizing your body’s natural pain-response mechanisms.
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Now Here’s Where Things Get Interesting…
Although I employ several recovery strategies with my players, the current scientific research shows little to no benefit of these on reducing DOMS!!!
In fact, exercise has been shown to be the most effective means of alleviating pain during DOMS, however the analgesic effect is also temporary. Likewise, athletes who must train on a daily basis should be encouraged to reduce the intensity and duration of exercise for 1-2 days following intense DOMS-inducing exercise.
This is one of the reasons that I recommend a lighter “recovery” jog after an intense game or hard interval training day.
Some people are against long, slow cardio but in these cases it definitely plays an important role. That’s why one of the first things you’ll see any pro soccer team do the day after a game is a long, slow recovery run followed by some light stretching. You can do the same!
But regardless of what science says, I do what works and what me and my athletes feel better. So eventhough I take into consideration that most studies show minimal benefits (at best) for most of this stuff, I know that in the “real world” these strategies DO make a difference, even if it’s all in our head!
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Recovery Strategy # 1 – ICE BATHS
The theory behind ice baths is related the fact that, as we just mentioned, intense exercise causes muscle soreness – mainly in the form microtrauma, or tiny tears in your muscle fibers.
This muscle damage not only causes DOMS but it actually stimulates muscle cell activity and helps repair the damage and strengthen the muscles as well. So muscle soreness is kind of a double-edged sword.
So why use ice baths after an intense run or training session. Because ice baths are thought to:
Constrict blood vessels, helping to flush waste products, like lactic acid, out of the affected tissues;
Decrease metabolic activity and slow down physiological processes;
Reduce swelling and tissue breakdown
Then, as the body gets warmer (after exiting the ice bath), the increased blood flow speeds circulation, and in turn, improves the healing process. Although there is no current protocol regarding the ideal time and temperature for cold immersion routines, most athletes or trainers who use them recommend a water temperature between 12 to 15 degrees Celsius and immersion times of 5 to 10 and sometimes up to 20 minutes.
Once again, the literature is contradictory and inconclusive but since adding ice baths to our recovery regime this training camp our players have really been enjoying the benefits.
I think one of the most important benefits of an ice bath is the immediate drop in core temperature that takes place upon immersion. This can be a very important, yet overlooked, consideration especially in hot environments where heat exhaustion may easily occur after a hard run or training session.
A 2008 study published in the International Journal of Sports Medicine found cold water immersion may help recovery from short maximal efforts or where athletes repeat high-intensity efforts on successive days (ie. training camp). In this study, researchers had cyclists complete a week of intense daily training routines. After each workout, they used one of four different recovery methods and took nine days off between each week of workouts.
The four recovery methods included:
1. Immersion in a 15 degree C (59 degree F) pool for 14 minutes;
2. Immersion in 38 degree C (100.4 degree F) water for 14 minutes;
3. Alternating between cool and hot water every minute for 14 minutes;
4. 14 minutes of complete rest.
They reported that the cyclists performed better in the sprint and time trial after cool water immersion and contrast water therapy, but their performance declined with both hot water baths and complete rest.
From the research that I’ve seen, it’s interesting to note that ice baths (and hot-cold contrast immersion) have been more effective in higher intensity aerobic sports (ie. cycling, running, etc..) than in strength training.
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Cold Water Immersion Guidelines
If you are going to try cool or cold water immersion after exercise, don’t overdo it. Ten minutes immersed in 15 degree Celsius water should be enough time to get the benefit and avoid the risks. Because cold can make muscles tense and stiff, it’s a good idea to fully warm up about 30 to 60 minutes later with a warm shower or a hot drink.
If you prefer alternating hot and cold baths, the most common method includes one minute in a cold tub (10-15 degrees Celsius) and two minutes a hot tub (about 37-40 degrees Celsius), repeated about 3 times.
This same protocol can also be applied while taking a shower.
As I mentioned earlier, I don’t care whether the science supports the ice bath theory or not. All I know is that many athletes (including myself) swear that an ice bath after intense training helps them recover faster, prevent injury and just feel better.
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Recovery Strategy #2 – FOAM ROLLERS
In the last few years, my foam roller has become my best friend!
And unless you can afford to have your own personal massage therapist at your beckon call, then a foam roller is a must.
Why?
Because it improves the quality of your muscle and connective tissue.
Foam rollers basically allow you to administer a form of “self-massage” that can help your tissue stay supple, much like a piece of clay that has been well-worked by warm hands.
Now, some of opponents to foam rollers believe that these foam cylinders are useless and probably better-suited as floating devices in your pool. They claim that, as with any other stress on the body, your body simply adapts to foam rolling and that’s why there’s less soreness/pain while “rolling out” – over time.
I don’t know if that’s true or not but what I do know is that when I roll out my tight IT bands, I have less stiffness, soreness, and better performance in the majority of my activities (ie. running, soccer, tennis, lifting).
And the same goes for the athletes that I work with. Many of them swear by the foam roller. And, again, regardless of what the science says, if it works then why wouldn’t you do it?
Here’s one of my “older” videos where I show you how to “roll out” your IT band (which is, by the way, one of the toughest parts of the body to stretch and responsible for far too many lower body problems!):
I find that the best times to use the foam roller are after a session, when your muscles are stiff and ready for a little relaxation.
However, you want to ease into its use and avoid causing too much pain. Instead, build up the “intensity” of the roll out and overtime you’ll notice that those knots will soon be gone!
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Recovery Strategy #3 – POST-WORKOUT STRETCHING
Stretching is probably one of the most controversial topics in strength & conditioning. And I’m not talking about pre-workout static stretching, which is as outdated as the “mullet”.
Most research conclusively shows that holding a stretching (ie. static stretching) before your workouts, runs, or games is not beneficial for reducing injuries or performance. Knowing that, I’m still shocked at how many high level teams and athletes still employ it.
Anyways, what I’m talking about is post-workout stretching. If you’re going to stretch it should be done AFTER your activity when your muscles are most elastic. [Side note: dynamic warm-ups/stretching should be employed beforehand].
But there’s still a bit of controversy when it comes to stretching after your workouts. Does it help prevent soreness and does it help your muscles recover faster?
Well, I’m not so sure that it does.
But what I do know is that stretching AFTER your run or game or training session – and on a consistent basis (ie. daily) – can improve your flexibility, and that’s a good thing for improving performance and lessening your risk of injury.
For instance, in a study carried out at James Madison University in Virginia, 12 healthy subjects tried out four different hamstring- stretching protocols:
1. After running at a fast-enough speed so that heart rate stayed above 70 per cent of heart-rate reserve for four minutes or more (heart-rate reserve is simply max heart rate minus resting heart rate),
2. After running at just 60 per cent of heart-rate reserve for three or more minutes,
3. After warming up the hamstring muscles with heating pads,
4. With the muscles in a ‘cold’ state – after no warm-up running or heat-pad application.
The results…
Stretching the hamstrings after vigorous running (at 70 per cent of heart-rate reserve or above) proved to be far superior to the other three methods at promoting hamstring flexibility. In fact, the range of motion at the hip was 5 per cent higher when stretches were carried out after vigorous running, compared to either light running or the application of heating pads. In addition, flexibility was nearly 10 per cent greater after strenuous running, compared with stretching muscles in the ‘cold’ condition.
The stretches carried out by these athletes were the ‘PNF’ (proprioceptive neuromuscular facilitation) type, meaning that stretches of the hamstrings were alternated with contractions of the same muscles. Both the stretch and contraction period lasted for about 10 seconds, and each stretch and contraction of the hamstrings was repeated three times.
The stretch- contractions were carried out one, five, 10 and 15 minutes after exercise or the application of heat pads, but no additional gains in flexibility were made beyond the one-minute period (adding stretches at five-minute intervals after the workout didn’t help unkink the muscles; the key was to carry out the PNF stretching right after the exertion ended).
I’m not a very flexible guy but what I do know with 100% certainty is that when I focus on stretching (at least 3-4 times per week), my body feel 1000 times better!
For example, when I was routinely doing hot yoga anywhere from 2-4 times per week, my body felt incredible. My range of motion (across all joints) improved dramatically, I felt less stiff, and just better – overall.
So eventhough stretching won’t reduce muscle soreness per se, it will improve your performance, how you feel throughout the day, and potentially reduce your risk of injury.
Sounds pretty good to me.
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“You Are Only As Healthy As Your Connective Tissue”…
I remember reading this quote somewhere and I thought it would be something great to leave you with.
And before you go please understand that there will be science for and against ANYTHING! What you have to decide is what works best for you.
Plus, if you THINK something is working, then it probably is.
=> What are your thoughts on these recovery strategies? Let me know in the comments.
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Sources
Vaile, J.; Halson, S.; Gill, N.; Dawson, B., Effect of Hydrotherapy on Recovery from Fatigue. Int’l J. Sports Medicine, July 2008.
Wenos, D. & Konin, J. (2004). Controlled warm-up intensity enhances hip range of motion. Journal of Strength & Conditioning Research. Vol. 18, Issue 3.
It’s pretty easy to talk about running strategies for training – how far to run, how fast, where you should go, how you should stretch, etc. We understand that to get better, we need to work hard; the rest is in the details.
But, far too many runners ignoring an equally important part of running: not working as hard every now and then.
That’s right. Those who run races need to take care to recover appropriately, giving your body the critical time it needs to repair itself and rebuild.
When you train, your energy becomes depleted, your bones become stressed, and your muscles and tendons become strained and tightened. Recovery allows you to restore your body’s capability to run, so that you avoid injuries through overtraining.
Here are some strategies you can use to help your body recover after a hard workout.
Short-Term, Post-Workout Strategies
One of the best times to recover is immediately after your run. As soon as you finish your workout, you should begin recovering. If you fail to do so correctly, you’ll wind up in pain the next day – or week, if you’ve had a really tough workout.
Make sure you take time to replenish your body’s liquids. Hydrate after you finish running by drinking approximately half a liter of water within the first hour of running – more if you’ve been running in weather that is hot or humid.
Also, it is a good idea to replenish your body’s store of electrolytes and carbohydrates, for the next day’s training.
You should also engage in stretching for runners. Static stretching is good for post-run recovery sessions. Take your time and make sure you do not strain your already-stressed muscles.
Long-Term Post-Workout Strategies
Stretching and hydration are both important right after each workout session, but there are also things you can do regularly over an extended period of time to help your body recover.
One popular suggestion these days is to use something called “The Stick”. The Stick is a handy tool that compresses and stretches your muscles – helping to both deal with lactic acid buildup and speed up your body’s recovery process.
You can also incorporate a variety of strategies to help with your entire body, such as massage sessions, inter-muscular stimulation, yoga, steams and saunas, and other techniques. Even taking a nap every now and then helps.
Basically, you’re looking for ways to help your body regain its ability to go back to work safely and effectively.
What are some recovery sessions you prefer? What helps you bounce back?
Ok, so I’ve been quiet lately. I was out of the country, visiting family, rushing through back-to-school shopping, keeping exceptionally busy with my work – and yes, still working out.
In fact, I’ve managed to run another 5K in the meantime of the madness. I placed 5th in my age group, which I was pretty happy [...]
Just about every day, I have a set plan for my workout: A 3-mile tempo run, an 11-mile long run, a day of cardio combined with Insanity or P90X or Fitter U Fitness. Today, however, I scrapped the plan and declared it a “fun fitness” day.
I enjoyed fitness games on the Wii for about 30 [...]
Difficulty sleeping. Feeling lethargic. Feeling hungrier than usual. Feeling rundown. Getting headaches. This is what has been going on with me over the last few days. Fortunately, I believe I know the problem: over-training!
Despite elevated stress levels, higher than usual demands from work, and other personal pressures, I have continued to workout each day. I’ve [...]
