July 27, 2023 xx
How to run faster and farther with “Progression Runs”
Greg McMillan has a rock-solid reputation in the coaching-training world because his approach and key workouts pass the common-sense test. There’s no mumbo-jumbo, no free lunches. You have to put in the effort. And when you do, you get the reward.
Here, he talks about progression runs--a staple in the running world. But McMillan’s are very specific, which allows you to really dig into them. You know what you’re supposed to do, and when, so you’re never left guessing about anything. Or wondering if you got it right.
He describes 3 progression runs with three different names--Thirds, DUSAs, and Super Fast Finishes. Each emphasizes a different pace. You might want to give one or all three a try, and see how you like them. Just remember: You don’t do these on every run. You mix them into your training diet when appropriate. More at McMillan Running.
A final thought: Am I the only runner who also does “regression runs?” Sometimes, on easy days, I run a simple out-and-back course with the goal of going slow the first half, and slower the second half. You want recovery? You got it. On these regression runs, I always finish feeling super-refreshed.
Sure, you race in them. But should you TRAIN in super shoes?
I heard so many runners wonder: “Should I train in super shoes or not?” that I decided to ask a handful of experts. Their answers were so good and intriguing, that I queried the NY Times about an article. The Times said “Go for it.”
Here’s the resulting piece. It’s substantially cut from what I would have liked to include, due to NYT length limitations, but still makes some important points.
There seem to be two basic camps among the experts. Many believe in the specificity of training approach. If you want to race well, you have to train under the same conditions. This means you should wear your super shoes on long runs, and also on runs like intervals or tempo efforts where you are simulating race paces.
Others worry that super shoes change a runner’s biomechanics enough that they could be injury-producing if worn too often. There’s also an argument that you should wear less-efficient shoes in training in order to increase fitness results more by working harder. This is what we used to do when we wore heavy trainers most of the time, and then switched to lightweight flats on race day.
The debate is likely to continue for a long time. Most runners I know believe that their super shoes help them run longer and faster, and also recover faster, because they reduce leg fatigue. More at NY Times.
No problem--”Better to be a weekend warrior” than no warrior at all
We used to use the term “weekend warrior” rather dismissively, as in, “Don’t be a jerk. You’ll only get injured.” That attitude is changing now. In retrospect, we were the jerks for ever dissuading anyone from doing exercise at any time.
Turns out, it’s all good. Yes, you always have to be a bit careful and use your noggin to avoid injuries. But the goal is always to move more, and sit less. Mowing the lawn is good, vacuuming the house good, walking the dog good … and playing a spirited game of weekend soccer very good. Even better perhaps, running a modest, well-paced half marathon.
The latest and biggest-best research on weekend warriors comes from an analysis of almost 90,000 adults in the U.K. Biobank pool. Those who achieved 150 minutes per week of moderate-vigorous exercise--whether in 1-2 weekend bursts or more regular activity throughout the week--achieved about the same heart-related benefits.
These included 20 to 40% lower risks of atrial fibrillation, heart attack, heart failure, and stroke when compared to inactive subjects. Conclusion: “Physical activity concentrated within 1 to 2 days was associated with similarly lower risk of cardiovascular outcomes to more evenly distributed activity.” More at J of the American Medical Association.
Fuel your finish: New research supports caffeine for a late race surge
We’ve all pretty much accepted that caffeine, for whatever reason, improves endurance performance. Thus, many marathoners consume caffeine in the hour before their race begins. But here’s a good secondary question: Should you also take caffeine later in the race?
After all, not everyone finishes a marathon in 2 hours. Many take 4 hours or longer. Do they need a second dose?
You could, for example, take another modest hit of caffeine at the halfway point, and maybe even again before you approach the wall at 20 miles? Is this a good strategy? The available evidence points to a Yes.
Here veteran endurance nutritionist Asker Jeukendrup describes a study that investigated these questions. His conclusion: “It is ok to take caffeine late in exercise.” But don’t wait too long.
It will take the caffeine 40 to 60 minutes to begin having an effect. So if you want it to give you more alertness and strength in the last hour of a marathon, you have to take it 2 hours before your expected finish time. More at My Sport Science.
Age proof your running, and stay strong past 50
All runners over 50 know that they’re not running the same as when they were 25. Things change, and we get slower. It’s hard to say which comes first--the changed movement patterns or the slower finish times--but the two are no doubt connected.
This new paper looked at biomechanical differences between over-50 runners and their younger peers. The lead author is Matt Klein, the physical therapist who’s doing so much good work with his colleagues at the Doctors of Running website and podcast,
Yes, there were differences. Principally: “Joint powers and moments were consistently decreased at the ankle with no significant differences at the knee or hip.”
Klein didn’t say what exercises might restore ankle strength. But it would seem that a modest amount of calf raises, plyometrics, and resistance band work (loop the elastic band over your foot and an immovable object, and perform flexes against the resistance) might be helpful. More at Sports Biomechanics.
This is the best interval workout for mid-distance runners
Here’s an actual report of two training systems pitted against each other. These sorts of experimental training trials don’t happen often, so the results are always interesting and informative.
Chinese researchers split a group of high school middle distance runners into two groups who undertook different training programs. Before beginning the programs, each runner performed an 800 meter time trial. Then, for the next 10 weeks, one group did high-intensity intervals at about 90 to 95% of heart rate reserve. The other did similar intervals at a more modest intensity, about 60 to 70% of HRR.
The calculation for HRR is Max HR minus Resting HR. To calculate percent of HRR, use the following formula. Let’s say you’re aiming for 90% of HRR. 90%HRR = (maxHR x 0.9) - RHR.
After the 10 weeks of different training, the runners were evaluated in a followup 800m trial. The researchers also checked for changes in certain muscle damage indicators and antioxidant capacity.
Result: The runners who did high intensity training improved more, by 8 seconds (from 2:24 to 2:16). Runners in the less strenuous program improved 3 seconds (from 2:27 to 2:24). This probably doesn’t rank as a big surprise.
However, the change in muscle damage indicators was lower in the high-intensity group, who also produced greater increases in one (presumably beneficial) antioxidant measure. You might have expected the opposite--that the harder trainers would have more muscle damage and lowered antioxidants.
Why didn’t they? The researchers speculate that the body has “an efficient defense system” to protect itself. In fact, harder exercise leads to more antioxidant protection (up to a point).
Conclusion: “The results collectively suggested that the HIIT at ≥90% HRR was more effective in reducing serum muscle damage indicators and improving the 800-m records of middle-distance runners.” More at J of Exercise Rehabilitation with free full text.
Run high: The science of marijuana and running
There seems to be a substantial level of interest in running with a marijuana “high.” Maybe it’s because so much has been said and written through the years about the “runner’s high.” The two link together easily.
Research is sparse, but here’s a study that contrasted how runners felt and performed while running straight and running on marijuana (cannabis). A possible down side: The runners, who covered an average of 3.88 miles on their runs, were 31 seconds/mile slower on cannabis. However, this wasn’t a time-trial, didn’t amount to a statistical difference, and, besides, faster isn’t always better.
Up side: On their “high” runs, subjects reported feeling better and calmer, enjoying the run more, and experiencing more runners-high-like sensations. They also had less pain afterwards. Conclusion: “Results suggest that acute cannabis use may be associated with a more positive exercise experience among regular cannabis users.” More at Cannabis & Cannabinoid Research.
7 key nutrition strategies to increase your endurance
Here’s an excellent and specific review of best endurance nutrition practices. It’s intended for cyclists, but the same results should apply to all endurance athletes. It’s too long for me to fully summarize it here, but you can read the full text at the below link.
A couple of points that jumped out for me. The authors believe that Vitamin D supplements are warranted during periods of intense training, despite a lack of strong, consistent evidence. Vitamin C and E supplements often seem helpful in theory, but fail in research results. But maybe that’s because the studies all use supplements rather than real foods.
Iron pills are best taken in the morning, on alternating days, and 2 hours apart from meals and other medications. “Periodized nutrition,” ie, fasting before some workouts, is probably no better than consistent high-carb workouts according to a 2021 meta-analysis.
Plan a hydration strategy during training and racing to keep body weight loss at 2% or under. A pre-planned program of regular fluid consumption will likely work better than ad-lib drinking when you begin to feel thirsty.
Post-exercise consumption of carbs and protein together “replenishes muscle glycogen and activates muscle protein synthesis.” If you’re making whey protein shakes, you probably need 20 to 35 grams to trigger muscle protein synthesis.
A keto diet may be effective at one time only--early season when you are training slow to build an endurance foundation. Also, it requires extra sodium and potassium intake. More at Current Sports Medicine Reports with free full text.
SHORT STUFF you don’t want to miss
>>> Keep the kids healthy: Child and teen runners need good guidance to avoid bone stress injuries
>>> The debate goes on: What’s better--another day of running, or a day of cross-training?
>>> Shorten your stride to resolve chronic exertional compartment syndrome
GREAT QUOTES make great training partners
“I’ll be happy if running and I can grow old together.”
--Hariuki Murakami
That’s it for now. Thanks for reading. See you again next week. Amby