RIFREV: Whats more important for running training: variety, quality or quantity or all of these things??

By William Wragg www.rifrev.com

So, weve all heard people talk about how they train and whats most important, but is there a correct answer, or does it differ person-to-person? Lets take a look at this question and see if there is an answer.. During this article Im going to look at: The importance of variety How types of training impact your physical structures Long runs why theyre good for strengthening Green space the importance of running with a view The importance of speedy runs Training on soft surfaces to protect against injuries Training for running, that ISNT RUNNING! THE IMPORTANCE OF RESEARCH

Types of running/ different events

A major point to start is that there are so many different types of running and different events from 5k, 1500 metres, 10k, half marathons, marathons, trails, ultras, sky running, 100m and all track events, 6, 12, 24 hour track events there are many. But one sticking point between all of these events is definitely variety within training and making sure that training never becomes stale.

The importance of variety

From physiological and scientific reasoning to the pure enjoyment of running, there are countless reasons why training variety can pay towards success in running. Purely, in terms of enjoyment theres nothing I like more than trying something different. You dont want running to be laborious - you want to feel rejuvenated with a run, you want to feel inspired and not as if youre going through the motions. Its important to look at your own training and think to yourself am I making the most of my environment? I love mixing it up with hill intervals (on road and on trails), short-speedy hour long runs, a long road run, even running all night to organised events and even flexibility work, hiking, swimming, core strength work and time enjoying the gym. If youre not enjoying your running then youre never going to improve as quickly. Even within all of these training types, its also wonderful to change destinations and even mix running alone with running with a group. You can get all sorts of different experiences through running and its brilliant to take full advantage of these opportunities. You can do this using a diary (and it can help you to maintain focus) but, running on-feel can be equally, or even more inspiring!

From a Physical and Physiological Perspective Training variety and elements of specificity is really excellent in terms of conditioning. Obviously the importance strength, power, muscle fiber types will differ between events. For more speed-involved, power events such as 100 metres and track events youre going to definitely require more strength work! So, a sprinter will require more weight training in the gym and various types of specificity training such as intervals (to develop the VO2 max and anaerobic threshold) and plyometric training dynamic strength work that focusses on power. As a sprinter, the majority of the activity (particularly for 100m) is anaerobic so a lot of the activity is done in the absence of oxygen. Hence, you therefore require a great lactate threshold and VO2 max to prevent the premature production of lactate. Sprinters complete power training (isometric and plyometric) and do strength work to create fast twitch muscle fibers to help out with this type of activity. Skeletal muscle is made up of bundles of individual muscle fibers called myocytes. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull. This shortens the muscle and causes muscle contraction. Muscle is also crucial for the oxidation of fats and carbohydrates for the creation of energy for activity and general physiological functioning. Fast twitch muscle fibers (Type II) are crucial for sprinting events because they work more rapidly, with more efficient chemical activity to create energy in the absence of oxygen and they fire more rapidly for a quicker rate of contraction. However, fast twitch fibers tire faster, hence why an athlete who is conditioned for 100 metres success, is not necessarily going to perform well over a longer distance.

The diagram above shows the sort of differences between the functioning of both the fast and slow twitch fibers and how the muscles will differ between athletes of different events. Runners that perform over a further distance, so from a half Marathon, up to and including the Ultra-runners; their training is certainly going to differ. Instead of needing to focus on power, instead its more crucial to focus on being able to have muscles that can efficiently oxidise energy sources for generate fuel (ATP or Adenosine Tri-phosphate) over longer distances. Slow twitch muscle fibers (type I) are more crucial for those long distances, as they help to keep that supply of ATP over a longer period of time.

Slow twitch fibers, though they contract slower and may not help to create power, can work very efficiently over longer distances and for longer times, maintaining the supply of ATP which is synthesised for energy production, in the presence of Oxygen. Slow twitch fibers are also found in more postural muscles (in the core and the back,. Etc) so they can serve their function over a longer distance and timeframe. Type IIa and IIb muscle fibers are other types of muscle fibers. Theyre able to perform both anaerobically and aerobic and serve both purposes. Theyre muscle fibers you may see more of in those middle-distance runners, such as the 5k and 10k runners, who require efficient

slow functioning muscles for those slower drive phases in running, but who then require those speedier properties for the final kilometre.

The importance of The long run

A lot of runners opt for a weekly long run and there are many great reasons why a long run can benefit your training. Physiologically, theyre excellent for developing and conditioning your slow twitch fibers, particularly if youre training for a long distance event. Its also a really beneficial aid for your postural muscles so your core strength and back strength and all those muscles that help to keep a good stance, and thus technique as you run, improve. A long run is also crucially important in terms of your psychology. Internally, runners require being driven to meet a goal, and being driven comes from having excellent mental toughness. Running those longer distances when you may start to get that muscular soreness or a slight build-up of lactate is an excellent test as a runner. You dont really know how youre going to react psychologically to running a longer distance and building up, and covering those Kilometres in-practice can help prepare you both physically and mentally for a long distance challenge.

The importance of Green space

Researchers from Heriot-Watt University in Edinburgh recently wrote a paper entitled, The urban brain: analysing outdoor physical activity with mobile EEG. They conducted a test of brain activity for participants as they commuted through the gorgeous green spaces in Edinburgh and found that when passing through green spaces there was a mood-enhancing effect, a reduce degree of frustration as well as a greater degree of engagement and a feeling of meditation.

Running, as know is fantastic for producing those Happy Hormones, our endorphins, but this can be even further enhanced by running outdoors and involving green space in your running. So, if you want to gain even greater relaxation from running, try doing it outdoors during your training.

Why shorter, faster runs can help

Running fast (safely) on occasions can do wonders for your physiological functions during activity, namely by improving your VO2 max, your Lactate Threshold, and Running Economy. VO2 Max - is a measure of our bodys ability to transport oxygen during incremental activity, and really is a good reflection for physical fitness. A good VO2 max can be positively affected with a good strong, conditioned heart, capillary density of skeletal muscle, conditioned muscles in general, and the rate of muscular phosphorylation (amongst other reasons). Lactate Threshold (LT) is a measure of the highest point a person can exercise at before lactate (by-product) starts to accumulate in the blood. The better we are at using our energy stores and moving oxygen around the body, the greater our LT and our LIP (Lactate Inflection point) will improve. Running Economy is really measure of how good a runner/ person is of efficiently using their energy/ oxygen supply for generate movement. So our ability to in effect use our supply correctly, without wasting this supply to any degree. So, during a week, it can be extremely effective to try and go faster and really work on improving your VO2 max, LT and overall running economy, and can help you to make great strides in your performance, regardless of your event of choice.

Training on soft surfaces can help stave off injuries

You dont have to be a trails run or a mountain runner to see the importance in running and training on softer surfaces. Even if you exclusively run on road or track, running on a grass track, or running on trails can help to aid the survival and longevity of health for your joints! So, if youre someone whos building up your training and wanting to achieve over 100 Ks, even 200 Ks a week, its definitely advised to complete a huge portion of training on shorter surfaces in order to keep those joint pains and injuries, and particularly those common overuse injuries, and even looking in to the future, osteoarthritis at bay.

Running Training that isnt running

Just because youre a runner and youre training for an event, training doesnt have to be completed simply on the track or road. Try some other types of activities and it can really help overuse injuries, and significantly, alternative activities also really help to work those muscles you may not be using as you run. There are many awesome examples such as: cross country skiing (for you Northern Hemispheric/ mountainous folk) considered by sports scientists as the best exercise to

improve VO2 max, cross-training to really get an all-over-body conditioning effect, swimming for improving your strength and lung capacity, Pilates/ Yoga/ Ballet/ Tai-chi for overall postural strength and core strength (isometrically), cycling to increase your fitness whilst reducing the lower-body impact and even hiking for similar effects. Ranging your fitness modes helps too to keep you excited to run and really looking forward to your next training session. If you over-do it, it can really start to become a chore and thats when that inner burning desire to run can go. Nobody wants that!

Other types of training to consider and enjoy

Fartlek This blends continuous training and intervals, working both anaerobic and aerobic systems and really working the VO2 max, Lactate Threshold and can test your economy, too. Mixing walking (or slow jogging) with a mid-range run and a sprint and combining the different speeds with shorts intervals is incredibly challenging and ranging but helps to create a high level of conditioning as a runner, or athlete, in general. Interval (Long, medium and short) Simply doing a distance, and consistently repeating this effort makes for a great physical test and is an excellent way to develop mental toughness and speed. Speed work Focussing on speed and explosion is an excellent way to develop strength and fast twitch fiber production, particularly for people who require power for their activity or distance of choice. Resistance training and strength work and conditioned is crucial for VO2 max, LT, economy but also injury rehabilitation and prevention. Being conditioned and having good physical alignment helps to stave off injuries and makes for a brighter, injury free running career

Tempo run Short, fast runs, as well of helping you physiologically, also help improve technique and improve your mechanics. It can be more challenging a type of training to create speed and really maximises your learning curve. Recovery running Following a longer run, its good to go for a slower, relaxed recovery run. Recovery runs help to get the blood flow increasing and helps to aid recovery; with the body able to more efficiently clear out those waste products from a more physical event. Plyometric Training involves a lot of Jump training, ie box jumps. Jumping or plyos help muscles be conditioned to incredibly rapid and strong contractions that may come in handy, particularly with explosive events and sports. Isometric Training this type of training can be used in the gym, with weights, (such as holding a bench press during activity) or with more balance-involved activities that require static hols, such as Pilates and Yoga. As an activity, its really beneficial in helping to develop and strength those smaller muscles for excellent posture. Those muscles can really help bring a stronger technique as a runner, as well as staving of injuries and making you move more efficiently.

Research for Running

People think running and performance is all about effort but intelligence and preparation is also crucial for high performance. I include research as a crucial part of my training and truly believe there are times when an hours research has done ten times more benefit than 100 hours of training. Understanding about movement, conditioning and other areas of performance can set you apart from the rest and rather than just sticking your head down and working crazily all the time, try taking a brake nad instead put your head in the books. It can make all the difference!

So guys, here are some of my tips for training. Make sure youre enjoying your running and taking advantage of every opportunity you have available to you, and your environment. If not, try and think

outside the box and think what the best approach may be for you!
For more information check us out at www.rifrev.com for our online resources, or for information on learning to run injury free check out http://www.rifrev.com.au/onlinerunning.html Cheers Guys, and remember to keep your training exciting!
Will Wragg Running Injury Free Specialist

Running Injury Free Revolution (RIF REV) www.rifrev.com e:will@rifrev.com.au will@bodyleadership.com.au m: 0435 864 000 a: 401 Old Cleveland Rd, Coorparoo