The Problem with Running for Time at Perceived Intensities
When our coach or programme tells us to perform a running workout they'll usually give us a type of session, the time we're running for and the approximate percieved intensities we should aim for.
Eg. do a long run for 90mins at around 75%
The problem with this workout description is that 75% at the start of a run is likely to be considerably faster than at the end due to cumulative fatigue and muscle damage. Only the most experienced runners can pace themselves accurately, based on this kind of a workout description but even they can struggle after a couple of weeks of enforced rest due to illness or injury.
The Reality of Running to a % Perceived Intensity
We've all gone out for a run with an idea of preserving ourselves so we can get through the prescribed time only to get carried away due to feeling great over the first 20-30mins. You think you're running 65-70% of your max because you feel so damn good, but you're actually going at 90-130% of your maximal speed for the designated time you're supposed to be running for.
This can only end badly unless you recognise you're going too fast and slow things down. Problem is that by the time you've realised you're working too hard there's a good chance you've already caused enough damage to make the rest of your run painful, no matter how slow you go.
I believe that the number one reason people give up running is not because they find it boring, but that they simply let their speed get too high and spend the rest of the run in pain. You see it all the time, guys looking absolutely broken with another 2-4km to run. Hunched over with a look of complete agony on their face and thinking "why do i do this?".
So Who's to Blame?
If a running coach put you through this workout you'd never use him again, but chances are the workouts your coach or program is giving you has put you into this state many times before. It's not your fault as you thought you were going at the right speed. It's not really the coach's fault because they don't know how to keep you at the pace they have in mind.
There is another problem here though.
How does your coach know how fast you should be running?
If you had your coach cycling next to you with a speedo, what speeds would they be asking you to run at?
Say they've timed you over a 10km race or time trial and found out your average speed. They now know how fast you should be able to run over 10km on similar terain at 100% of your max. This is great if they only plan on having you run 10km time trials in training. No matter what distance you aim to be your best in, you cannot rely on one distance or time to run for each time you train.
So how else can your program describe your workout? Read part 2 of this article to find out or visit the complete 3 part article on our website.
When our coach or programme tells us to perform a running workout they'll usually give us a type of session, the time we're running for and the approximate percieved intensities we should aim for.
Eg. do a long run for 90mins at around 75%
The problem with this workout description is that 75% at the start of a run is likely to be considerably faster than at the end due to cumulative fatigue and muscle damage. Only the most experienced runners can pace themselves accurately, based on this kind of a workout description but even they can struggle after a couple of weeks of enforced rest due to illness or injury.
The Reality of Running to a % Perceived Intensity
We've all gone out for a run with an idea of preserving ourselves so we can get through the prescribed time only to get carried away due to feeling great over the first 20-30mins. You think you're running 65-70% of your max because you feel so damn good, but you're actually going at 90-130% of your maximal speed for the designated time you're supposed to be running for.
This can only end badly unless you recognise you're going too fast and slow things down. Problem is that by the time you've realised you're working too hard there's a good chance you've already caused enough damage to make the rest of your run painful, no matter how slow you go.
I believe that the number one reason people give up running is not because they find it boring, but that they simply let their speed get too high and spend the rest of the run in pain. You see it all the time, guys looking absolutely broken with another 2-4km to run. Hunched over with a look of complete agony on their face and thinking "why do i do this?".
So Who's to Blame?
If a running coach put you through this workout you'd never use him again, but chances are the workouts your coach or program is giving you has put you into this state many times before. It's not your fault as you thought you were going at the right speed. It's not really the coach's fault because they don't know how to keep you at the pace they have in mind.
There is another problem here though.
How does your coach know how fast you should be running?
If you had your coach cycling next to you with a speedo, what speeds would they be asking you to run at?
Say they've timed you over a 10km race or time trial and found out your average speed. They now know how fast you should be able to run over 10km on similar terain at 100% of your max. This is great if they only plan on having you run 10km time trials in training. No matter what distance you aim to be your best in, you cannot rely on one distance or time to run for each time you train.
So how else can your program describe your workout? Read part 2 of this article to find out or visit the complete 3 part article on our website.
No comments:
Post a Comment