Excerpt
Runner's World How to Make Yourself Poop
Chapter One: Planning Your Training 5 Running Frequencies (and How to Tell Which is Right for You) Choosing how many days per week to run is like finding a life partner: You just know when it’s right. But unlike your partner (hopefully), your perfect frequency might change as you age and evolve as an athlete. Here’s how to know how many run days are right for you, right now.
1. ONE OR TWO RUNNING DAYS PER WEEK. If you’re coming back from illness or injury—or your life has gone completely bonkers—something always beats nothing. If you can add in walks or cross-training to boost fitness without much impact, that will prepare your body to run more when the time is right.
2. THREE RUNNING DAYS. This is an ideal frequency for triathletes, low-mileage runners, or the injury-prone. You’ll want each run to last at least 20 minutes. If you have dreams of fast finishes but always end up hurt, you may be able to reach your goals with 1 speedwork day, 1 tempo-run day, and 1 long-run day, plus 2 days of cross-training; pick up the book
Run Less, Run Faster for plans.
3. FOUR OR FIVE RUNNING DAYS. Most longtime runners settle in here, the “sweet spot” for those who log miles as their primary exercise and aren’t frequently injured. These runners can safely manage 30 to 50 weekly miles with ample time to recover. Most half- and full-marathon plans will have you running 4 or 5 days.
4. SIX RUNNING DAYS. More advanced runners might land here, especially when training for a half- or full-marathon PR. The more often you run, the better you’ll be—if your body and schedule will allow it.
5. SEVEN RUNNING DAYS. This is the realm of streakers, elite runners, and obsessives. If you’re young and healthy, you might be able to handle this frequency. Just make sure to run at a truly easy pace the days before and after hard or long workouts.
4 Reasons to Run Without Racing If anyone tells you you’re not a real runner because you don’t race, sock ’em right in the nose. Running makes you a runner—and it’s easier to stick to a running routine if you know why you’re doing it. If you’re not running to race, find what else motivates you to determine how you should train.
1. TO BE HEALTHY AND FIT. You’ll want to run about every other day and no more than about 35 miles per week to get the most benefits from running with the least risk of injury. Round out your week with an additional day or two of cross-training or strength training that challenges your body in a different way. Choose a few activities that you enjoy and switch it up if you get bored.
2. TO LOSE WEIGHT. In addition to a couple easy runs, schedule one long run (of 45 to 90 minutes) and one high-intensity interval session each week. Try Chicago-based coach Jenny Hadfield’s “fat-blaster workout”: Walk and jog 6 minutes to warm up, then do eight to ten 60-second all-out bursts with 90-second walking recoveries. Light to moderate strength training promotes a leaner physique, so find a way to work it into your routine at least twice per week.
3. TO RELIEVE STRESS. High-intensity efforts can create stress, so stick to an easy pace most days. If you know you feel better postrun, try easy doubles (two 20- to 30-minute runs, one in the morning and one in the afternoon or evening) instead of a single longer outing. Research shows your mood improves when you’re outdoors, so when possible, avoid the treadmill.
4. TO BE SOCIAL. Joining up with a group for a long, easy run is a sure way to make running buddies. If that seems too intimidating, offer to join a wannabe runner on his or her first outings—it’s fun to be a role model. Or enjoy some pre- and postrun interaction without the pressure to chat as you run by joining a group track or hill workout.
2 Reasons to Train by Time… Research shows that your brain processes time and distance differently. When you’re going for time, you’re more likely to maintain an even effort; when you’re going for distance, you’re more likely to pick it up as you near the end. Both methods have a place in your training—here is time’s.
1. TO LEARN HOW TO GAUGE EFFORT. Time-based intervals and tempo runs require you to home in on an effort you can sustain for the duration of the repeat—a skill you need if you race. You’ll tune in to your breathing and body to replicate the feeling you experience hitting what you’ve learned to be your speedwork or tempo pace in distance-based workouts.
2. TO GIVE YOUR BRAIN A BREAK. If it’s really warm or windy, or you’re coming back from illness or injury, you’ll struggle to hit your perfect-day paces during workouts—and that might sap your confidence. Instead, translate your usual workout to a time- and effort-based one. For example, if you usually run 800-meter repeats in 4:00 each with 400-meter recovery, do 4:00 hard repeats with 2:00 jogging recovery off the track. Or if your long-run pace is 10:00 per mile and you have 12 on the schedule on a warm, humid day, run at a comfortable pace for 2 hours. Easy-run days are also good to do by time instead of distance: Run slowly enough to avoid huffing and puffing for 30 to 60 minutes.
…And 2 to Train by Distance
1. TO SET A GOAL PACE. If you never know how fast you’re running, you won’t know how fast you can expect to finish on race day. Some runners are cool with this, but if you’re not, you’ll need to go for distance in at least some of your workouts. Measure key workouts at least every 2 to 3 weeks to see how you’re progressing.
2. TO LEARN A GOAL PACE. If you have a pace in mind, the best way to ensure you can do it on race day is to practice it. You can use speedwork repeats of up to a mile to rehearse 5K or 10K pace. Half and full marathoners can dedicate a midlength weekday run to practicing pace; more experienced athletes can build race-pace miles into their long runs every other week instead.
2 Rules to Help You Increase Mileage Safely Running too much is a recipe for disaster—or at least for shin splints. But it’s possible to gradually raise the threshold of what your body considers “too much.” Either follow a reputable training plan to boost mileage slowly and safely or follow one of these rules.
1. THE 10 PERCENT RULE. This oft-repeated nugget recommends increasing volume by no more than 10 percent each week. For example, if you’re running 20 miles this week, run no more than 22 next week.
2. THE ACUTE-TO-CHRONIC TRAINING RATIO. This more-scientific rule compares your “acute” mileage from the previous week to your “chronic” mileage (the average of your 4 previous weeks). For example, if you ran 20 miles in week 1, 22 in week 2, 24 in week 3, and 28 in week 4, that gives you an average mileage of 23.5. Divide your “acute” mileage (28, in week 4) by your average (23.5) to get the ratio (1.19). Research has found that injury risk increases when the ratio is 1.2 or higher and increases significantly when it’s more than 1.5. This rule is useful for upping mileage
and for plotting a safe return from illness or injury.
The 4-Step Plan for Improving as a Runner—Without Getting Hurt The Road Runners Club of America (RRCA) offers a 2-day coaching certification program that thousands of runners have completed. In it, students learn about “Introduce, Improve, Perfect” (IIP), a term for 3-week training cycles that originates with coaches Randy Accetta, PhD, and Greg Wenneborg. If you want to plan your own training, this principle will help you progress safely. Learn it and love it.
1. INTRODUCE. In the first of the 3 weeks, you’ll add one new workout while keeping the rest of your week the same. For example, if you’ve been logging 25 easy miles per week, you might turn an easy weekday 5-miler into an interval run that adds up to the same mileage—4 x 800 meters at 10K pace with 400-meter recovery, plus a mile of warmup and cooldown, for example—and leave the rest of your week alone.
2. IMPROVE. In the second week, you’ll alter the key workout to be a little bit more difficult—by adding a repetition, shortening the recovery, or speeding up the pace—without changing the rest of your runs.
3. PERFECT. In the third week, you’ll increase the difficulty of the key workout once more. If you added a rep in week 2, add one more. If you sped up to between 5K and 10K pace in week 2, try to hit 5K pace in week 3. If you cut recovery time from 400 meters to 300 in week 2, cut it to 200 in week 3.
4. REPEAT. After this 3-week cycle, choose another workout to IIP. You may start lengthening your long or tempo runs or add in hill work that gets progressively harder.
4 Ways to Run Farther and Faster with Less Effort That almost sounds like a snake-oil-salesman promise. But if you train to improve your running economy, you’ll boost your endurance
and speed, all in one fell swoop. Try these tactics and you’ll see that it’s not too good to be true.
1. LOG MORE MILES. It’s simple: The more you run, the better your body becomes at running—even if those miles feel easy. Add 5 minutes to each outing or change one rest day to an easy 30-minute run to get started.
2. ADD SOME SPEED. If you’re not already doing speedwork, start. As you tax your body, it finds ways to do what you’re demanding with less effort. Start with eight to ten 30-second pickups during one run per week, and once you’re comfortable with that, switch to weekly interval training at 5K to 10K pace.
3. STRENGTH TRAIN STRATEGICALLY. Research shows that intense strength training improves running economy. “Intense” means lifting to failure: doing moves like squats, lunges, and deadlifts with enough weight or reps that you can’t do another. You may be sore afterward, so do this later in the same day as a hard or long run, and rest or run easy the following 2 days.
4. HIT THE HILLS. You recruit more muscle fibers while climbing than you do while running on flat terrain, so even working hills into your easy runs will help. For a more intense hill workout, try repeats: On a moderate slope, do six to eight 45- to 60-second pickups, starting at 5K effort and progressing to allout. Recover completely—with 90 seconds of jogging and walking—between reps.
