Train Right To Gain Fitness

When you maximize the training effect, it's all gain and no pain.

Like the software many of us deal with every day, each of us is preprogrammed. Our bodies are designed to strengthen and improve with regular exercise thanks to what scientists call the "training effect."

The good news is that it doesn't take a Herculean training program to elicit this effect. Running at least three times a week promotes positive changes that will ensure training progress. In contrast, once-a-week runners will continually struggle to regain fitness each time their feet meet the road.

But to maximize the training effect, runners need a structured program with small increases in distance and speed, followed by adequate rest. During a series of weekly speed sessions, for example, a slight increase in the number of 400-meter repetitions will gradually stress your body, initiating dozens of adaptations that will help you run faster and easier. Yet too much of an increase, or waiting too long between runs, will slow down or neutralize your improvement.

How do you challenge your body just enough to ensure the optimal training effect without stressing it too much? Simply keep in mind the following principles:

Consistency. You'll improve running efficiency if you do at least three half-hour runs every week, regardless of the speed at which you do them. Each additional day you run per week will slightly improve your conditioning, but it will also increase your risk of injury and fatigue. Too many running days in a row, even when you run slowly, won't give your muscles the time-out necessary for rebuilding, especially if you're 40 or older.

On the other hand, you'll start to lose conditioning if you take more than 2 days off between runs. So you need to find the number of days per week that works best for you, and be ready to reduce your running to 3 days a week if beset by tiredness, aches, or pains.

Specificity. To improve your running performance, you have to gradually increase the duration or intensity of your workouts until you are simulating your goal-race effort. So to run farther, you must run farther at least every 2 weeks. If, for instance, your goal is to finish a half-marathon, you should gradually build up your long run to about 13 miles, 2 weeks before the event. Just remember to run these long runs at about 2 minutes per mile slower than your goal race pace.

The best way I've found to increase speed is to gradually increase the number of repetitions in your weekly speed workout. The training effect for a faster 10-K, for example, is produced by starting with 6 x 400 meters, then adding another 2 x 400 meters each week until you can run 18 to 20 x 400 meters. That's a lot, but you should be running these 400s at your 10-K goal pace or slightly faster. Walk or jog at least 200 meters between repeats.

Rest. Without rest, even the most perfect workouts will not produce a training effect. If you take a day off from running after a stressful speed workout or long run, most of the damage your body incurred will be repaired in 48 hours. Everyday runners who develop tired legs can usually recover-and even increase weekly mileage-by simply running every other day.

Pace. If you run too fast on long runs or during speed sessions, you won't reap the full benefits of the training effect. The wear and tear on your body will not be repaired in time for the next long or fast workout, which makes you more fatigued rather than more efficient. Even on days when I feel good, I run my first 2 to 3 miles of any run about 2 minutes per mile slower than I could run that day.

When you run at the right pace, for enough days per week, with enough rest between runs, you'll build to a stronger level each week. After more than 4 decades of running, I feel great on almost every one of my runs because I've learned to slow down on the slow days, take off an extra day when needed, and to run regularly-including long runs and speedwork. Manage these components as I have, and you too will enjoy that wonderful phenomenon called the training effect.

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