RUNNING VOLUME vs. RUNNING INTENSITY: which will make you a better runner? Plus the run vlog #64
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- Опубліковано 26 сер 2024
- RUNNING VOLUME vs. RUNNING INTENSITY: which will make you a better runner? Plus the run vlog #64
Find the article in Trail Runner here: bit.ly/3NJsNpa
Check out my 2022 Boston Marathon race vlog here: • THE 126TH RUNNING OF T...
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I am taking the higher volume yes...at lower intensity...more time to enjoy the craft.
I like this approach and the reasoning behind it! We’ve got to enjoy what we do!
For me at 75 years old and running for 50 years, I have found that mileage does not kill legs, it is speed that does. I seem to get less injuries this way:
1) Slow down to 11 minute miles for most of my running, quite a bit slower than before.
2) For cardio workouts I run up long steep hills (not found in Florida). I also have an old manual treadmill (I am the motor). I have it blocked up to a 16% incline so I am fighting the incline, overcoming the machine friction, running into a 20 mph wind from two large fans, and against the slight pressure of my hands to keep me from going over the top of the rail (1/4-1/2 lb. not much force). So that is my hardest workout. Used to be able to do it for only a minute at a time but now can do it continuously for a long time, 40 minutes is no problem.
Since doing this I seem to not get injured so much.
Also, in the summer at 104-115°F/40-46°C, I lose one oz/minute of running so long distances require 1/2-1 gallon of hydration. So I often do a series of 5-7 km runs to keep the weight of the water down (iced, flavored salt water). All the locals think I am crazy to run in the heat, but I am used to it. It is a “dry heat,” like the oven…
In May I ran 250.8 miles and typically 50-60 miles per week, most of them at 11ish min/mile. Last week was only 42 miles as work interfered with running. The week before a one day fever kept mileage down to 41. Back to 50+ this week.
Impressive average mileage, Doug! I agree your manual treadmill setup is your key to remaining uninjured! You’re getting an incredible cardio workout without the loading that speed work brings! Keep inspiring, my man! 👊🏽
These days the manual treadmill accounts for about 5-10% of my mileage.
@@dougcsmith I would have thought you'd use it more because of the heat, but I guess it feels a lot better to run outside!
As a slow ultra runner, I measure speed in minutes and hours, not seconds. It's far more important to me to not get injured, not be constantly sore, and to enjoy my training. If it stops being enjoyable, there's plenty of other things I'd rather be doing. Of course, I don't have 9 hours to train, so I try to balance it. If I've only got 20 minutes to run, it's going to be higher intensity. Week 1 of my consistency pledge successfully done! Thanks for the peer pressure! 😆
I like your approach, Kelly! My goal is also to avoid injury, my I’ve given up on not being sore; I’m always sore (when getting up after sitting for a while, not in general).
You’re welcome for the peer pressure. If I’m known for anything, I want it to be for that! 🤩🤣
The heart rate variability changes in the easy run (volume group) is very important. Because that means recovery and ready to go consistent runs. Intensity = injury, intimidation, inconsistent. I think the study really tells a tortoise and hare story. Yes intensity gets you that little extra but not enough to risk day in day out those efforts compared to taking it easy and going the extra mile.
Agreed! I love the tortoise/hare analogy! Nailed it!
If I dont have the time to run 5 plus days a week and I end up running 2 or 3 days. Those runs are at a higher intensity. But if I can run 4, 5, days in a week, lower intensity, higher volume runs
Sounds like you’ve got a good system! You’re good to up the intensity when you’re not able to get the volume you want! 👊🏽
Matt B, with the breakdown! I just read the article as I’ve been running easy to increase my weekly volume , using a 12 day cycle. My easy runs are 7mi and workout days are usually 4mi, with 10-15mi long run. I am finding it hard to wake up my legs to run faster workouts. Guess i need to add the strides back in 😄 Your conclusion, everything in moderation is probably spot on.
Nice going getting that volume increase with easy miles! It’s the only way to go! It can be very hard waking those legs up! I find that even when I run a few miles to warm up it still takes a couple intervals before I get in the groove!
Grandma's marathon in Duluth this weekend. I've had a great training cycle, cautiously optimistic about a PR! Thoughts and prayers welcome! 🙏
🤣Thoughts and prayers won't get anything done, but action, determination, and encouragement will!💪You've done the action with the training and clearly have the determination to get it done! YOU'VE GOT THIS!
PR or not, go out there and give it everything and it will be a successful race!
I’m lacking real motivation as I can’t seem to settle on a plan at the moment. I want to push myself but I struggle to decide.
Motivation is fickle and can’t be relied upon to be there when we need it. Harness that discipline and get out and log your runs! Perhaps that’s what you need to do to help you decide on a goal! You won’t know unless you try it. 😉
Great article Matt. I agree with you that a lot of easy mile with a little bit of fast miles will go a long ways. Last week I did 50 miles with a 17 mile long run and the heat is on here in Arkansas as well. We are in the upper 90’s with high humidity. Thanks for sharing!!
Whoo! Great job with your week of running and especially that 17 miler! It's not easy in that heat!💪
@@its_Matt_B_ thank you Matt!!
@@its_Matt_B_ thank you!!
Thanks for sharing your thoughts Matt. I want to teach myself to run slower. This week I developed left knee pain but after my rest day I was fine. My Half Higdon plan has 4 running days which includes one long run and one medium long run, one 60min. fitness walk and 2 days rest.
It sounds like you're on a great plan! HH really knows his stuff! Glad to hear a day off sorted your knee pain!
Great summary, Matt! I agree with what I take to be your conclusion on it, that everyone who pays attention is already balancing a mix of volume and intensity. I might decide for any number of reasons to increase one or the other, or both, or reduce both, but this study doesn't really change my thinking. What interests me right now is how to distribute that large portion of "easy" training which, Dr. Seiler says again and again (and we're all riding his coattails here), includes everything up to the first lactate turnpoint. That's a big range, from a gentle stroll to a non-Olympian's marathon pace, and when you look at pro athletes' runs on Strava, they mix it up a lot on their non-workout days, a lot of it pretty pacey but some dead easy. There has to be a lot of lactate cycling going on at the top of zone 2, but it counts as easy if there's enough clearance to keep the lactate from accumulating. I wouldn't want to run every mile of every easy run at that level though. So that's what's been in my head while I've been running this week: another 39 miles, just one workout day of 4 x 5 min (maybe 5k pace although I haven't run one in a while) but including strides more often in the easy runs and working some on that middle zone 2 running form instead of just shuffling along, and a good 10 miler on Saturday. Those were some really solid workouts that you did. Rock on!
Nice week of training again, Eddie! Good going getting those legs spinning with you 4x5 mins. I may give that workout a go this week.
Yes, there sure is a big area for mailing a run easy. I don’t look at many elites on Strava, but I wonder if those pacey runs still fall into the easy category for them? I guess there’s no way for us to really know, which just reminds me again not to compare myself with other runners.
@@its_Matt_B_ That's the paradox, isn't it? Elite runners' circumstances are so different from ours, and yet that's the place to look to learn about best practices for training. The 80/20 principle came from Stephen Seiler sitting down and analyzing the training diaries of a lot of World Cup- and Olympic-level athletes, and managing to convince enough people that no one got to that level by doing max effort intervals or HIIT workouts day after day, which some scholars recommended based on typical short-term research interventions. But yeah, do those pacey runs fall into the easy category? I've heard rumors that those thresholds and turnpoints are curvier and fuzzier than their names suggest, that you don't know for sure which zone you're in without constantly stopping to draw blood and read your lactate, and even then you need to have worked out what your own millimoles per liter are at each turnpoint, and that might vary over time too. So maybe they don't know either. I guess all we can do is mix it up with "a range of stimuli," and try to work out from experience whether we can push harder or if we're pushing too hard already. Let's hope we don't get it wrong too often. Thanks for the reply!
@@largeeddie this comment actually sums up the secret of most runners: fuzzy thresholds and not knowing for sure which zone we’re in.
I agree with you, Eddie! Let’s mix things up and we’ll be ahead of the game!
Such an interesting topic!! I think there's so many variables and factors to take into consideration. Totally depends on your target distance too
You're right, Milo! There are way too many variables for any one study to cover entirely! Also, this type of training probably wouldn't do you any favours training for Chicago!😂
This does raise more question than answers. Because of the short period it was tested, it does favour intensity training. Arthur Lydiard's training was based on a high volume, with 10 weeks minimum, of high volume at a high aerobic capacity, to lift the oxygen uptake level to as high as it could go, with easy morning jogs for recovery. There where even reports that some of his athletes were even pushed out to 20 weeks. All this was before the 4 weeks of hills, 6 weeks of specific training and then 2 weeks of sharping, then the taper.(may have missed a step in there somewhere) This raises a question of what all the top coaches, Lydiard's, Daniels, Hanson etc all do that are the same, that produces the top Athletes? I don't think the Answers is a one size fits all, but customization. As long as the athletes gets the right adaptation they are after and that their body can handle and getting the mix right of aerobic and anaerobic training for that individual athlete.
Excellent comment! You're right about the study raising more questions and what ifs! I'm with you on the customization of training. From a distance, a lot of the training practices seem very similar, but once we get up close we see there are a lot of small differences that make the whole thing click.
I actually did my morning run in Heart Rate Zone 3 this morning - it's as if I applied the learning from this video before it was released 😂🤣 - great video and I feel reassured in my decision. I feel much better after a less intense effort.
Yep! It really reinforces what we already know; we only need a little speed work and a lot of easy miles for best results.
Because Garmin tells me my load I found out that if I do just 3 one hour hard runs I get enough load.. But I kept getting injured. I don't get injured running 6 times a week with 3 long runs (60 minutes +) and 2 easy runs (45 minutes) and one recovery.. I try to run over the 90 minutes because it feels easy on the lungs and heart but my hips begin to ache a this stage and it's not fun any more.. I think that long slow runs are the healthier option because you don't get injured and you work longer but it's boring so at least once a week or two (or twice a week..) I run on a different course.. Up the hill for 4 km (275 m gain) and down as fast as I can.. Usually give me a RE of about 175..
It’s good to hear you’ve found something similar to the study’s results in your own training. I agree that long and slow are the way to go for long-term running longevity!
Matt, I was wondering if you know of any studies on endurance runners that are 60 years old and max HR at or above 180? I try to train at low HR but not sure which calculation to use. MAF would have me run at 120bpm while others would have me at about 140bpm. I am comfortable in the mid 130's but want to get the most I can. FYI 23:08 5K, 1:53 Half, 53 mile in 12 hour, and a hundred mile finisher within the past 3 years. And I am getting a little faster..I think. Thanks for your input and videos..
I haven't come across any studies about people with higher HRs for their age, but I've made a note to look a little further.
I would still stick with standard HR zones to be your guide. Being comfortable in the mid 130s doesn't mean much; when we go out for a recovery or easy run it's all about the recovery aspect, so the lower your HR can be, the better. You're a very experienced runner, so you know that it's a common thing for runners to run in a zone that is not ideal for their intended workout (I find myself doing it constantly). It's not intentional, but us runners feel that if we're not struggling then we're running easy.
The low 120s sounds about right to me!
When I did 100 to 150 miles a week I could run well, but it was spotty and I never really new when. When I did 70-90 miles a week with more intensity is when I ran all my PRs, although I has a few years of the high mileage built up in my legs, so that probably had something to do with it. Personally I think you need some higher volume for a while before dropping it and getting some intensity in. There is definitely a fine line, but there aren't too many elite athletes doing under 80 miles a week. Although Seb Coe did a ton of intensity, so it might depend on athlete.
So what I’m hearing is…..How to be a good runner?: it’s a fine line and everyone is different! 🤣
@@its_Matt_B_ Indeed. But either way, you've got to work hard
@@cakej1 Yep! That part is true!
3k time trial is probably still mainly aerobic or starts going anaerobic? I would have thought minimum 3 weeks of training before the taper myself. 5 more sleeps to my marathon #Wellingtonmarathon and weather has turned to crap. Thinking of reevaluate my time or am I already looking for an excuse to take it easier because I signed up to a marathon early October in Melbourne, Australia #Melbournemarathon
It only looks like rain! The temp is going to be PERFECT! Go out and crush the race! You’ve got this! 💪🏽
@@its_Matt_B_ Will do Coach.
Interesting topic.
Thanks so much for watching! Which would you choose: intensity or volume?
@@its_Matt_B_ I run for endurance.
2 week intervention is nowhere near enough to provide useful analysis. Make it 22 weeks, I would be interested in the results. The intervention was too sharp (intervals every day?? 70% increase in volume??) over too short a time frame. Both interventions were just a recipe for injury, therefore just totally dumb. I am amazed the researchers got experienced runners to do it!
Of course you're right, and I think the only way the researchers could get athletes to do such an extreme intervention, and pass the ethics committee, was to make the the testing period so short. 🤷🏻♂️
Thank you for another wonderful video on running research! However, I’m not the only 60+ year old woman who sobs into her Addidas tank top at the lack of fitness studies involving post-menopausal athletes. When I do spot the rare inclusion of an older woman in the subject population of a study, the data is usually factored-out of the final conclusion. My wish for the next 5 years is to see more published studies involving such questions as intensity vs. duration and its effect on older women athletes. 👍🏻
Being a man and about your age I totally agree. I am buffled by my not gaining muscles despite my exercise. I used to credit it to my medication but I am off the medication now and still skinny legs like never before 🤔
This would be such a valuable study, and there would be so many willing participants. The demand is clearly there for this kind of research. It’ll be nice when it can include everyone, however it’s a common complaint in all kinds of research; usually researchers have unlimited access to college-aged people, so that’s who they study!
@@i.p2088 I have always thought I would gain more muscle if I didn’t run as much, but there are also our individual differences. My wife gets “ripped” very easily. I always look a little soft and can’t get that “ripped” look.
@@its_Matt_B_ I agree. I have 7 percent body fat but I am not skinny like a bodybuilder..
@@i.p2088 I recommend that you check out "Fast after 50" by Joe Friel. I am currently reading the book and while the book is written with the assumption that the reader is an elite athlete with a very high VO2max and looking to maintain/prolong their glory days, his review of scientific research is likely to help us common people as well. So far, two themes are recurring in the book. You need to do some VO2MAX type aerobic capacity activity (which is above your lactate threshold) and lift heavy. Those that spend their time only doing easy runs is likely to lose their speed faster as they age. The only thing that an older athlete needs to do is to allow herself/himself enough time to recover to not get injured.
Not valid. n is too small. Plus, intensity 5 times a week is too frequent.
😱 “Not valid?” Shots fired! 🤣
@@its_Matt_B_ you know it's not. You said it yourself. Doesn't mean i didn't enjoy it or your video!!!!!
@@brendalogan3784 Oh I agree the results need to be taken with an unhealthy amount of salt, but saying it isn’t valid seems a little harsh. Although, it’s HIGHLY unlikely the researchers are watching and reading the comments, so invalid it is! However, it does support previous findings….. 🤔
@@its_Matt_B_ completely agree. Ok not invalid. How about "suspicious". I only disagree about the n. 30 is the bare minimum.
@@brendalogan3784 I’m with you on the small sample size. It’s just not good science to not have a representative sample. Suspicious is a much better adjective!
The heart rate variability changes in the easy run (volume group) is very important. Because that means recovery and ready to go consistent runs. Intensity = injury, intimidation, inconsistent. I think the study really tells a tortoise and hare story. Yes intensity gets you that little extra but not enough to risk day in day out those efforts compared to taking it easy and going the extra mile.
I agree 100%! Well said!