By Marty Ayres
Variety is the key to life. Everything in moderation. If you would like to be a great runner, it can’t be all about running.
Our body needs changes in activity, changes in types of exercise.
We can cycle, we can do some pushups, some sit-ups, some different fun fitness exercises so we improve your fitness without stressing your running muscles and joints.
Similarly, when we run, we need to change up the way we run each week. I encourage three different types of run through the week when you’re training for an event.
- Your Long Slow Run (LSR): this run is all about time on your feet. It doesn’t have to be slow, but it’s not your best pace. It’s a comfortable talking run, where you slowly increase your distance aiming toward your event that’s coming up. We usually do LSR’s on a Saturday or Sunday;
- Your quick recovery run: usually 1/3 of the distance of your LSR and done 2 days after your LSR; and
- Your challenge run: this could be some speed work, some hill work – usually 2/3 distance of the LSR, but at a higher challenge rate.
Image source: https://www.mdpi.com/2075-4663/7/7/161/htm
For your recovery run, aim for a 3-5
For your LSR, start at a 4, but as the legs get tired you might be hitting a 6
For your challenge run, being in the 7-8 region.
Then if you’d like to add another little fun run in – you can!
We would do park-run 5km on a Saturday, LSR Sunday, Recovery on a Tuesday and then a Challenge on a Thursday. See below for an example of a timetable:
There are so many different running programs out there. When COVID restrictions lift, you can get involved with a running group or coach (ask me I know a few great ones locally) or follow one of the pre-prepared marathon guides.
The main messages to take away:
- Don’t run every day, three-four times maximum per week;
- If you want to improve your cardio on other days, then CROSS TRAIN! Complete some HIIT training or get the bike out;
- Do at least two sessions of Strength and Conditioning for your running muscles; and
- One size does not fit all, get a tailored program from your health care professional.
This blog series is written by Marty Ayres - Physiotherapist, Grad Cert in Sports Physiotherapy and Melbourne Marathon completer at Back In Motion Eltham.
If you would like further information, please contact our practice on 9439 6776 to book in a consultation with Marty.