- Home
- sports & recreation
- fitness and health
- Daniels' Running Formula
Daniels' Running Formula
Published by: Human Kinetics, Inc.
Get in the best shape of your running career with the help of Daniels’ Running Formula, the book that Runner’s World magazine calls the best training book. Premier running coach Jack Daniels provides you with his legendary VDOT formula to guide you through training at exactly the right intensity to run stronger, longer, and faster.
Choose a program to get in shape, target a race program, or regain conditioning after layoff or injury. Train for competition with programs for 800 meters, 1500 meters to 2 miles, cross country races, 5K to 10K, 15K to 30K, and marathon events. Each program incorporates training intensities to help you build endurance, strength, and speed. With Daniels’ Running Formula, you’ll track the time you spend at each level, train more efficiently, and optimize results.
Completely updated with new chapters on altitude training, seasonal programming, and treadmill training, Daniels’ Running Formula, Third Edition, is the most comprehensive, accessible, and instantly applicable edition to date. Customizable to your current fitness level, competition goals, and schedule, the formula is the ideal solution for any race, anywhere, anytime.
Whether training or competing, get the results you’re seeking every time you lace up with the workouts and programs detailed in Daniels’ Running Formula.
Chapter 1: Ingredients of Running Success
Chapter 2: Running Physiology and Breathing Rate
Chapter 3: Aerobic Training and Running Profiles
Chapter 4: VDOT Values
Chapter 5: Run Training Intensities
Chapter 6: Altitude Training
Chapter 7: Season Training Plan
Chapter 8: Running for Fitness
Chapter 9: Training to Race
Chapter 10: 800-Meter Training
Chapter 11: 1,500-Meter to Two-Mile Training
Chapter 12: 5K to 10K Training
Chapter 13: Cross Country Training
Chapter 14: 15K to 30K Training
Chapter 15: Marathon Training
Jack Daniels has been called the world’s best coach by Runner’s World magazine. He has more than 50 years of experience coaching and mentoring some of world’s top distance runners at both the collegiate and postcollegiate levels, including Jim Ryun, Penny Werthner, Ken Martin, Jerry Lawson, Alicia Shay, Peter Gilmore, Lisa Martin, Magdalena Lewy Boulet, and Janet Cherobon-Bawcom. He also won two Olympic medals and one world championship medal in the men’s modern pentathlon.
Daniels has decades of experience as a track and cross country coach at institutions such as Oklahoma City University, the University of Texas, Brevard College, and the State University of New York at Cortland. Under his guidance, Cortland runners won 8 NCAA Division III national championships, 30 individual national titles, and more than 130 All-America awards. He was named Women’s Cross Country Coach of the 20th Century by the NCAA Division III.
Since 1997 Daniels has been the national running coach advisor for the Leukemia/Lymphoma Society’s Team in Training program, which involves coaching thousands of marathon runners each year. He has also enjoyed coaching members of the Nike Farm Team and the Chasquis, a group of Peruvian marathoners.
Daniels has logged years of graduate study and research on distance running in both the United States and Sweden. He holds a doctoral degree in exercise physiology from the University of Wisconsin at Madison. He also studied exercise science at the Royal Gymnastics Central Institute in Stockholm under renowned sport scientist Per-Olaf Åstrand.
In recent years, Daniels has been an associate professor in the human movement program at A.T. Still University in Mesa, Arizona, in addition to coaching Olympic runners.
Of all his accomplishments, Daniels is most proud of his two daughters and being married to his wife, Nancy.
"When most people see the name Jack Daniels, they picture a whiskey bottle. But runners will think about the renowned coach and exercise physiologist. At 81, Daniels has had a bigger influence on training-for-running than anyone. Indeed, he might be considered the Albert Einstein of the sport. His 1998 book, Daniels' Running Formula, unlocked the mystery of appropriate training paces for runners of all abilities. His philosophy was simple: Do the minimum amount of work for the maximum payoff."
Runner’s World
“In one way or another, today’s serious runners abide by training principles rooted in Jack Daniels’ research and philosophy and outlined in his famous book, Daniels’ Running Formula.”
Running Times
The effects of altitude on performance
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body.
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body. Is speed of greatest importance, or strength and power, or is it endurance that is primary in the sport in question? No doubt being at altitude affects the body in a few different ways, and the following points are worthy of consideration.
- Performance in low-speed endurance events (e.g., running events that last more than about 2 minutes) is slower at altitude than at sea level. Relatively speaking, running over medium and long distances involves slow movement against air resistance, and the slight benefit a runner gains by moving through the less dense air at altitude does not make up for the loss in aerobic power caused by lower amounts of oxygen being delivered by the blood to the exercising muscles.
- Performance in high-speed events, as in the case of sprinters, whether of short duration or prolonged, benefits from the less dense air encountered at altitude. In other words, the reduced air resistance more than makes up for the reduced pressure of oxygen.
- With acclimatization to altitude (2 or more weeks), performance at altitude will improve in endurance events. I have seen some runners, after 3 weeks of acclimatization, race a mile at altitude more than 10 seconds faster than they were able to perform upon initial altitude exposure. You must remember, however, that some improvement comes though just learning how to run a race under altitude conditions.
- Regardless of the length of time available for altitude acclimatization, low-speed endurance performance will never reach that which can be achieved at sea level.
- In addition, some researchers have reported that sea-level performance will (or may) improve as a result of altitude training. Consider the following situation, one that I and, I am sure, other researchers have encountered: A group of runners have just finished a spring semester in college, where they have been studying for final exams; the weather is 90 degrees and 80 percent humidity. We take them to altitude, where it is 80 degrees and 10 percent humidity, and they have nothing to do but eat, sleep, and train, and upon return to sea level they run a new personal best time in a 5K race. Man, that altitude sure is the answer, isn't it? Was it being at altitude or all the other things that changed during this time?
Relative to racing at altitude, there are two types of acclimatization that take place with training at altitude (as mentioned in point 3); one is a physiological acclimatization and one a competitive acclimatization. A big difference between these two types of acclimatization is that the physiological benefits, such as learning to ventilate larger amounts of air, are lost after some time back at sea level, and much of the competitive benefits are not lost, even after some weeks or months back at sea level.
In other words, once you have gone through the process of learning how to race at altitude, that will stay with you fairly permanently; you tend to remember how best to race in this environment. You could compare this to learning to race a new distance. A 5K race is a fair bit different for a miler, but after running a few 5K races, the runner will have adjusted to competing at this distance.
I should clarify that in this discussion about altitude training and racing, I am referring to moderate altitude, which is generally considered altitudes between 1,200 and 2,500 meters, which are in the range of about 4,000 to 8,000 feet above sea level. Most of my studies and training of athletes at altitude have been at elevations of about 2,130 to 2,255 meters (7,000 to 7,400 feet). There's no question that 7,000 feet imposes almost double the stress than does 5,000 feet because the real problems with altitude don't begin until about 3,000 feet above sea level, so going from 5,000 to 7,000 is about the same as going from sea level to 5,000.
Upon arrival at altitude, one's aerobic capacity (V∙O2max) is reduced by about 12 to 16 percent, but a runner's performance is affected by only about 6 to 8 percent. This happens because the “cost” (aerobic demand) of running is less at altitude compared to sea level, as a result of the less dense air against which you are running. So you lose some in aerobic power but gain some back in running economy.
The ten basic laws of running
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running.
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running. I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. Since runners respond differently to a particular coaching treatment, training program, or environment, these basic laws help evaluate and enhance individual training situations.
1. Every runner has specific individual abilities.
Each runner has unique strengths and weaknesses. Some runners have a desirable muscle fiber design, with a high fraction of slow-twitch endurance fibers, which leads to a high aerobic power output (high V∙O2max). On the other hand, another runner who does not have a particularly high V∙O2max may have outstanding running economy because of ideal mechanics. I think that runners should spend a good deal of their training time trying to improve any known weaknesses, but when approaching important races, the main emphasis should be taking advantage of known strengths. For example, a runner who feels weak in the area of speed but great in endurance should spend early and even midseason time working on improving speed, but in the latter weeks of training, put more emphasis on endurance to take advantage of what works best for this individual.
2. A runner's focus must stay positive.
Do not dwell on the negative; try to find positives in all training sessions. For example, if a runner says after a workout that her run didn't feel very good, it would not be very wise for a coach, teammate, or training partner to say, “You sure looked bad running today.” A better approach is to find something good to refer to, such as “Sorry you weren't feeling great today, but your arm carriage looked like what you've been working toward.”
3. Expect ups and downs; some days are better than others.
Even world-record holders and Olympic champions have some off racing days now and then. Usually the longer the race distance, the less desirable it is to run a race when not feeling well. For example, you will need more time to recover from a marathon that you felt poor running than a 5K. I certainly would recommend even dropping out of a race when not feeling well, as opposed to struggling through a race knowing it will have to be some time before you are able to run well again.
4. Be flexible in training to allow for the unexpected.
Switch days to accommodate weather, for example. If you have a workout scheduled for Monday, and Monday's weather is cold rain and high winds and Tuesday's weather is predicted to be much nicer, put Monday's workout off until Tuesday.
5. Set intermediate goals.
These goals pave the way to long-term goals. Long-term goals are important to have but may take years to achieve, so it is crucial to have some smaller, more readily achievable goals along the way.
6. Training should be rewarding.
It's not always fun, but it should always be rewarding. Sometimes a particular workout may not feel so great, but if you understand the purpose of each workout, it is more likely that you will understand that progress is being made—and that is certainly rewarding.
7. Eat and sleep well.
Rest and good nutrition are parts of training, not things that are done outside of training.
8. Don't train when sick or injured.
Not following this law often leads to a more prolonged setback than if you'd taken a few days to recover from an illness or injury.
9. Chronic health issues should be checked by a professional.
Feeling below par now and then is not a big deal, but feeling consistently out of sorts is usually related to something that needs medical attention.
10. A good run or race is never a fluke.
Sometimes a bad run is a fluke, but if you do run a great race, it is because you are capable of doing it.
Keep these basic laws in mind throughout the training and racing process. Being able to keep training balanced, maintain a positive outlook, and set reasonable and achievable goals will lead to running success.
From a runner's standpoint, consistency in training is the single most important thing that leads to success. That consistency comes from concentrating on the task at hand—neither dwelling on the past nor looking too far forward. The only thing you can control is the present, and when you focus on that and remain consistent in your training, you'll find your greatest success.
The way to take advantage of these basic laws of running is to make them part of your everyday life as a runner. Over time, runners shouldn't have to think about how they are treating themselves; following these laws becomes a part of daily life, and race results will reflect this benefit. On the other hand, not following these laws can lead to disappointment in running performance and even poor relationships with other runners.
Athletes can't be sorted into clear-cut categories. Different amounts and combinations of my four ingredients of success are what give runners their individuality. Whether you are a runner or a coach, be happy with what you have, and use the ability you do have to its fullest. I discuss some training basics in chapter 2, but don't be afraid to make some changes now and then, when you are experiencing success with some alterations I offer. There are as many individual pathways to success as there are individuals, and discovering what works best for each person is what makes running so exciting and fun. Periodically reviewing the basic laws of running can remind runners of some important aspects of training and racing and also can be helpful in avoiding the negative effects of overtraining and not taking care of the body.
5k and 10k training
Racing a 5K is very different from racing a 10K, but training can be similar for both these events.
Racing a 5K is very different from racing a 10K, but training can be similar for both these events. In fact, racing some 5Ks will help performance in a 10K, and 10K races make a 5K seem short. As I tend to feel about all race distances, the race actually starts about two-thirds of the way through that particular event. So, in a 5K, you need to be ready to race after the first couple miles, and in a 10K the race really begins at about the 4-mile mark. Up to that two-thirds point, you need to see how relaxed you can be while still sticking with the pace (or competitors) that your plan calls for.
Both the 5K and 10K are primarily aerobic events, with most 5K races performed at about 95 to 98 percent of V∙O2max and 10Ks at about 90 to 94 percent of V∙O2max. To be sure, these are not fun intensities to hold for prolonged periods, and the mental aspect of these distances is certainly important.
In chapter 3 I discuss the physiological systems involved in running, including V∙O2max, running economy, lactate threshold, and heart rate. Both 5K and 10K runners need to make sure their training maximizes aerobic power, economy of movement, and lactate threshold, which requires a good mix of R running, I training, and T running. These types of training are all important, but some runners find more success by concentrating on one of these systems, while others may be better off emphasizing another approach. This means runners must spend a fair amount of time emphasizing each of these systems, with the idea of learning which brings the most return for the time spent doing it.
Figure 3.2 in chapter 3 shows the profiles of three female runners who all raced at about the same speed in a middle-distance event yet varied a great deal in V∙O2max and running economy. Sometimes the difference in physiological values between two runners is a function of inherent capabilities, and other times it is a result of the training that has been emphasized. In any case, each type of training must be included in the program to make sure nothing is being overlooked or underemphasized.
In the past, it was typical for runners training for a 5K or 10K race to have already spent a fair amount of time training for shorter distances before deciding to move up to a longer track event or road race. That has changed a fair bit in recent years. Many people taking up the sport today register for a 5K or 10K race, or even a marathon, as their first serious event. With this in mind, I present a couple of approaches to training for one of these longer track or popular road races.
When training for any running event, you should schedule some weeks of relatively easy running before taking on more specific workouts, and this initial period of training may have to involve a combination of walking and running. Chapter 14 outlines a conservative approach to training for a first-time marathon that also works well for a runner preparing for her first 5K or 10K event; therefore those who fit into this beginner category should consider the approach outlined in chapter 14. The programs presented in this chapter (chapter 11) apply to runners who have some running background and are interested in moving up to a slightly longer event.
The effects of altitude on performance
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body.
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body. Is speed of greatest importance, or strength and power, or is it endurance that is primary in the sport in question? No doubt being at altitude affects the body in a few different ways, and the following points are worthy of consideration.
- Performance in low-speed endurance events (e.g., running events that last more than about 2 minutes) is slower at altitude than at sea level. Relatively speaking, running over medium and long distances involves slow movement against air resistance, and the slight benefit a runner gains by moving through the less dense air at altitude does not make up for the loss in aerobic power caused by lower amounts of oxygen being delivered by the blood to the exercising muscles.
- Performance in high-speed events, as in the case of sprinters, whether of short duration or prolonged, benefits from the less dense air encountered at altitude. In other words, the reduced air resistance more than makes up for the reduced pressure of oxygen.
- With acclimatization to altitude (2 or more weeks), performance at altitude will improve in endurance events. I have seen some runners, after 3 weeks of acclimatization, race a mile at altitude more than 10 seconds faster than they were able to perform upon initial altitude exposure. You must remember, however, that some improvement comes though just learning how to run a race under altitude conditions.
- Regardless of the length of time available for altitude acclimatization, low-speed endurance performance will never reach that which can be achieved at sea level.
- In addition, some researchers have reported that sea-level performance will (or may) improve as a result of altitude training. Consider the following situation, one that I and, I am sure, other researchers have encountered: A group of runners have just finished a spring semester in college, where they have been studying for final exams; the weather is 90 degrees and 80 percent humidity. We take them to altitude, where it is 80 degrees and 10 percent humidity, and they have nothing to do but eat, sleep, and train, and upon return to sea level they run a new personal best time in a 5K race. Man, that altitude sure is the answer, isn't it? Was it being at altitude or all the other things that changed during this time?
Relative to racing at altitude, there are two types of acclimatization that take place with training at altitude (as mentioned in point 3); one is a physiological acclimatization and one a competitive acclimatization. A big difference between these two types of acclimatization is that the physiological benefits, such as learning to ventilate larger amounts of air, are lost after some time back at sea level, and much of the competitive benefits are not lost, even after some weeks or months back at sea level.
In other words, once you have gone through the process of learning how to race at altitude, that will stay with you fairly permanently; you tend to remember how best to race in this environment. You could compare this to learning to race a new distance. A 5K race is a fair bit different for a miler, but after running a few 5K races, the runner will have adjusted to competing at this distance.
I should clarify that in this discussion about altitude training and racing, I am referring to moderate altitude, which is generally considered altitudes between 1,200 and 2,500 meters, which are in the range of about 4,000 to 8,000 feet above sea level. Most of my studies and training of athletes at altitude have been at elevations of about 2,130 to 2,255 meters (7,000 to 7,400 feet). There's no question that 7,000 feet imposes almost double the stress than does 5,000 feet because the real problems with altitude don't begin until about 3,000 feet above sea level, so going from 5,000 to 7,000 is about the same as going from sea level to 5,000.
Upon arrival at altitude, one's aerobic capacity (V∙O2max) is reduced by about 12 to 16 percent, but a runner's performance is affected by only about 6 to 8 percent. This happens because the “cost” (aerobic demand) of running is less at altitude compared to sea level, as a result of the less dense air against which you are running. So you lose some in aerobic power but gain some back in running economy.
The ten basic laws of running
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running.
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running. I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. Since runners respond differently to a particular coaching treatment, training program, or environment, these basic laws help evaluate and enhance individual training situations.
1. Every runner has specific individual abilities.
Each runner has unique strengths and weaknesses. Some runners have a desirable muscle fiber design, with a high fraction of slow-twitch endurance fibers, which leads to a high aerobic power output (high V∙O2max). On the other hand, another runner who does not have a particularly high V∙O2max may have outstanding running economy because of ideal mechanics. I think that runners should spend a good deal of their training time trying to improve any known weaknesses, but when approaching important races, the main emphasis should be taking advantage of known strengths. For example, a runner who feels weak in the area of speed but great in endurance should spend early and even midseason time working on improving speed, but in the latter weeks of training, put more emphasis on endurance to take advantage of what works best for this individual.
2. A runner's focus must stay positive.
Do not dwell on the negative; try to find positives in all training sessions. For example, if a runner says after a workout that her run didn't feel very good, it would not be very wise for a coach, teammate, or training partner to say, “You sure looked bad running today.” A better approach is to find something good to refer to, such as “Sorry you weren't feeling great today, but your arm carriage looked like what you've been working toward.”
3. Expect ups and downs; some days are better than others.
Even world-record holders and Olympic champions have some off racing days now and then. Usually the longer the race distance, the less desirable it is to run a race when not feeling well. For example, you will need more time to recover from a marathon that you felt poor running than a 5K. I certainly would recommend even dropping out of a race when not feeling well, as opposed to struggling through a race knowing it will have to be some time before you are able to run well again.
4. Be flexible in training to allow for the unexpected.
Switch days to accommodate weather, for example. If you have a workout scheduled for Monday, and Monday's weather is cold rain and high winds and Tuesday's weather is predicted to be much nicer, put Monday's workout off until Tuesday.
5. Set intermediate goals.
These goals pave the way to long-term goals. Long-term goals are important to have but may take years to achieve, so it is crucial to have some smaller, more readily achievable goals along the way.
6. Training should be rewarding.
It's not always fun, but it should always be rewarding. Sometimes a particular workout may not feel so great, but if you understand the purpose of each workout, it is more likely that you will understand that progress is being made—and that is certainly rewarding.
7. Eat and sleep well.
Rest and good nutrition are parts of training, not things that are done outside of training.
8. Don't train when sick or injured.
Not following this law often leads to a more prolonged setback than if you'd taken a few days to recover from an illness or injury.
9. Chronic health issues should be checked by a professional.
Feeling below par now and then is not a big deal, but feeling consistently out of sorts is usually related to something that needs medical attention.
10. A good run or race is never a fluke.
Sometimes a bad run is a fluke, but if you do run a great race, it is because you are capable of doing it.
Keep these basic laws in mind throughout the training and racing process. Being able to keep training balanced, maintain a positive outlook, and set reasonable and achievable goals will lead to running success.
From a runner's standpoint, consistency in training is the single most important thing that leads to success. That consistency comes from concentrating on the task at hand—neither dwelling on the past nor looking too far forward. The only thing you can control is the present, and when you focus on that and remain consistent in your training, you'll find your greatest success.
The way to take advantage of these basic laws of running is to make them part of your everyday life as a runner. Over time, runners shouldn't have to think about how they are treating themselves; following these laws becomes a part of daily life, and race results will reflect this benefit. On the other hand, not following these laws can lead to disappointment in running performance and even poor relationships with other runners.
Athletes can't be sorted into clear-cut categories. Different amounts and combinations of my four ingredients of success are what give runners their individuality. Whether you are a runner or a coach, be happy with what you have, and use the ability you do have to its fullest. I discuss some training basics in chapter 2, but don't be afraid to make some changes now and then, when you are experiencing success with some alterations I offer. There are as many individual pathways to success as there are individuals, and discovering what works best for each person is what makes running so exciting and fun. Periodically reviewing the basic laws of running can remind runners of some important aspects of training and racing and also can be helpful in avoiding the negative effects of overtraining and not taking care of the body.
5k and 10k training
Racing a 5K is very different from racing a 10K, but training can be similar for both these events.
Racing a 5K is very different from racing a 10K, but training can be similar for both these events. In fact, racing some 5Ks will help performance in a 10K, and 10K races make a 5K seem short. As I tend to feel about all race distances, the race actually starts about two-thirds of the way through that particular event. So, in a 5K, you need to be ready to race after the first couple miles, and in a 10K the race really begins at about the 4-mile mark. Up to that two-thirds point, you need to see how relaxed you can be while still sticking with the pace (or competitors) that your plan calls for.
Both the 5K and 10K are primarily aerobic events, with most 5K races performed at about 95 to 98 percent of V∙O2max and 10Ks at about 90 to 94 percent of V∙O2max. To be sure, these are not fun intensities to hold for prolonged periods, and the mental aspect of these distances is certainly important.
In chapter 3 I discuss the physiological systems involved in running, including V∙O2max, running economy, lactate threshold, and heart rate. Both 5K and 10K runners need to make sure their training maximizes aerobic power, economy of movement, and lactate threshold, which requires a good mix of R running, I training, and T running. These types of training are all important, but some runners find more success by concentrating on one of these systems, while others may be better off emphasizing another approach. This means runners must spend a fair amount of time emphasizing each of these systems, with the idea of learning which brings the most return for the time spent doing it.
Figure 3.2 in chapter 3 shows the profiles of three female runners who all raced at about the same speed in a middle-distance event yet varied a great deal in V∙O2max and running economy. Sometimes the difference in physiological values between two runners is a function of inherent capabilities, and other times it is a result of the training that has been emphasized. In any case, each type of training must be included in the program to make sure nothing is being overlooked or underemphasized.
In the past, it was typical for runners training for a 5K or 10K race to have already spent a fair amount of time training for shorter distances before deciding to move up to a longer track event or road race. That has changed a fair bit in recent years. Many people taking up the sport today register for a 5K or 10K race, or even a marathon, as their first serious event. With this in mind, I present a couple of approaches to training for one of these longer track or popular road races.
When training for any running event, you should schedule some weeks of relatively easy running before taking on more specific workouts, and this initial period of training may have to involve a combination of walking and running. Chapter 14 outlines a conservative approach to training for a first-time marathon that also works well for a runner preparing for her first 5K or 10K event; therefore those who fit into this beginner category should consider the approach outlined in chapter 14. The programs presented in this chapter (chapter 11) apply to runners who have some running background and are interested in moving up to a slightly longer event.
The effects of altitude on performance
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body.
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body. Is speed of greatest importance, or strength and power, or is it endurance that is primary in the sport in question? No doubt being at altitude affects the body in a few different ways, and the following points are worthy of consideration.
- Performance in low-speed endurance events (e.g., running events that last more than about 2 minutes) is slower at altitude than at sea level. Relatively speaking, running over medium and long distances involves slow movement against air resistance, and the slight benefit a runner gains by moving through the less dense air at altitude does not make up for the loss in aerobic power caused by lower amounts of oxygen being delivered by the blood to the exercising muscles.
- Performance in high-speed events, as in the case of sprinters, whether of short duration or prolonged, benefits from the less dense air encountered at altitude. In other words, the reduced air resistance more than makes up for the reduced pressure of oxygen.
- With acclimatization to altitude (2 or more weeks), performance at altitude will improve in endurance events. I have seen some runners, after 3 weeks of acclimatization, race a mile at altitude more than 10 seconds faster than they were able to perform upon initial altitude exposure. You must remember, however, that some improvement comes though just learning how to run a race under altitude conditions.
- Regardless of the length of time available for altitude acclimatization, low-speed endurance performance will never reach that which can be achieved at sea level.
- In addition, some researchers have reported that sea-level performance will (or may) improve as a result of altitude training. Consider the following situation, one that I and, I am sure, other researchers have encountered: A group of runners have just finished a spring semester in college, where they have been studying for final exams; the weather is 90 degrees and 80 percent humidity. We take them to altitude, where it is 80 degrees and 10 percent humidity, and they have nothing to do but eat, sleep, and train, and upon return to sea level they run a new personal best time in a 5K race. Man, that altitude sure is the answer, isn't it? Was it being at altitude or all the other things that changed during this time?
Relative to racing at altitude, there are two types of acclimatization that take place with training at altitude (as mentioned in point 3); one is a physiological acclimatization and one a competitive acclimatization. A big difference between these two types of acclimatization is that the physiological benefits, such as learning to ventilate larger amounts of air, are lost after some time back at sea level, and much of the competitive benefits are not lost, even after some weeks or months back at sea level.
In other words, once you have gone through the process of learning how to race at altitude, that will stay with you fairly permanently; you tend to remember how best to race in this environment. You could compare this to learning to race a new distance. A 5K race is a fair bit different for a miler, but after running a few 5K races, the runner will have adjusted to competing at this distance.
I should clarify that in this discussion about altitude training and racing, I am referring to moderate altitude, which is generally considered altitudes between 1,200 and 2,500 meters, which are in the range of about 4,000 to 8,000 feet above sea level. Most of my studies and training of athletes at altitude have been at elevations of about 2,130 to 2,255 meters (7,000 to 7,400 feet). There's no question that 7,000 feet imposes almost double the stress than does 5,000 feet because the real problems with altitude don't begin until about 3,000 feet above sea level, so going from 5,000 to 7,000 is about the same as going from sea level to 5,000.
Upon arrival at altitude, one's aerobic capacity (V∙O2max) is reduced by about 12 to 16 percent, but a runner's performance is affected by only about 6 to 8 percent. This happens because the “cost” (aerobic demand) of running is less at altitude compared to sea level, as a result of the less dense air against which you are running. So you lose some in aerobic power but gain some back in running economy.
The ten basic laws of running
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running.
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running. I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. Since runners respond differently to a particular coaching treatment, training program, or environment, these basic laws help evaluate and enhance individual training situations.
1. Every runner has specific individual abilities.
Each runner has unique strengths and weaknesses. Some runners have a desirable muscle fiber design, with a high fraction of slow-twitch endurance fibers, which leads to a high aerobic power output (high V∙O2max). On the other hand, another runner who does not have a particularly high V∙O2max may have outstanding running economy because of ideal mechanics. I think that runners should spend a good deal of their training time trying to improve any known weaknesses, but when approaching important races, the main emphasis should be taking advantage of known strengths. For example, a runner who feels weak in the area of speed but great in endurance should spend early and even midseason time working on improving speed, but in the latter weeks of training, put more emphasis on endurance to take advantage of what works best for this individual.
2. A runner's focus must stay positive.
Do not dwell on the negative; try to find positives in all training sessions. For example, if a runner says after a workout that her run didn't feel very good, it would not be very wise for a coach, teammate, or training partner to say, “You sure looked bad running today.” A better approach is to find something good to refer to, such as “Sorry you weren't feeling great today, but your arm carriage looked like what you've been working toward.”
3. Expect ups and downs; some days are better than others.
Even world-record holders and Olympic champions have some off racing days now and then. Usually the longer the race distance, the less desirable it is to run a race when not feeling well. For example, you will need more time to recover from a marathon that you felt poor running than a 5K. I certainly would recommend even dropping out of a race when not feeling well, as opposed to struggling through a race knowing it will have to be some time before you are able to run well again.
4. Be flexible in training to allow for the unexpected.
Switch days to accommodate weather, for example. If you have a workout scheduled for Monday, and Monday's weather is cold rain and high winds and Tuesday's weather is predicted to be much nicer, put Monday's workout off until Tuesday.
5. Set intermediate goals.
These goals pave the way to long-term goals. Long-term goals are important to have but may take years to achieve, so it is crucial to have some smaller, more readily achievable goals along the way.
6. Training should be rewarding.
It's not always fun, but it should always be rewarding. Sometimes a particular workout may not feel so great, but if you understand the purpose of each workout, it is more likely that you will understand that progress is being made—and that is certainly rewarding.
7. Eat and sleep well.
Rest and good nutrition are parts of training, not things that are done outside of training.
8. Don't train when sick or injured.
Not following this law often leads to a more prolonged setback than if you'd taken a few days to recover from an illness or injury.
9. Chronic health issues should be checked by a professional.
Feeling below par now and then is not a big deal, but feeling consistently out of sorts is usually related to something that needs medical attention.
10. A good run or race is never a fluke.
Sometimes a bad run is a fluke, but if you do run a great race, it is because you are capable of doing it.
Keep these basic laws in mind throughout the training and racing process. Being able to keep training balanced, maintain a positive outlook, and set reasonable and achievable goals will lead to running success.
From a runner's standpoint, consistency in training is the single most important thing that leads to success. That consistency comes from concentrating on the task at hand—neither dwelling on the past nor looking too far forward. The only thing you can control is the present, and when you focus on that and remain consistent in your training, you'll find your greatest success.
The way to take advantage of these basic laws of running is to make them part of your everyday life as a runner. Over time, runners shouldn't have to think about how they are treating themselves; following these laws becomes a part of daily life, and race results will reflect this benefit. On the other hand, not following these laws can lead to disappointment in running performance and even poor relationships with other runners.
Athletes can't be sorted into clear-cut categories. Different amounts and combinations of my four ingredients of success are what give runners their individuality. Whether you are a runner or a coach, be happy with what you have, and use the ability you do have to its fullest. I discuss some training basics in chapter 2, but don't be afraid to make some changes now and then, when you are experiencing success with some alterations I offer. There are as many individual pathways to success as there are individuals, and discovering what works best for each person is what makes running so exciting and fun. Periodically reviewing the basic laws of running can remind runners of some important aspects of training and racing and also can be helpful in avoiding the negative effects of overtraining and not taking care of the body.
5k and 10k training
Racing a 5K is very different from racing a 10K, but training can be similar for both these events.
Racing a 5K is very different from racing a 10K, but training can be similar for both these events. In fact, racing some 5Ks will help performance in a 10K, and 10K races make a 5K seem short. As I tend to feel about all race distances, the race actually starts about two-thirds of the way through that particular event. So, in a 5K, you need to be ready to race after the first couple miles, and in a 10K the race really begins at about the 4-mile mark. Up to that two-thirds point, you need to see how relaxed you can be while still sticking with the pace (or competitors) that your plan calls for.
Both the 5K and 10K are primarily aerobic events, with most 5K races performed at about 95 to 98 percent of V∙O2max and 10Ks at about 90 to 94 percent of V∙O2max. To be sure, these are not fun intensities to hold for prolonged periods, and the mental aspect of these distances is certainly important.
In chapter 3 I discuss the physiological systems involved in running, including V∙O2max, running economy, lactate threshold, and heart rate. Both 5K and 10K runners need to make sure their training maximizes aerobic power, economy of movement, and lactate threshold, which requires a good mix of R running, I training, and T running. These types of training are all important, but some runners find more success by concentrating on one of these systems, while others may be better off emphasizing another approach. This means runners must spend a fair amount of time emphasizing each of these systems, with the idea of learning which brings the most return for the time spent doing it.
Figure 3.2 in chapter 3 shows the profiles of three female runners who all raced at about the same speed in a middle-distance event yet varied a great deal in V∙O2max and running economy. Sometimes the difference in physiological values between two runners is a function of inherent capabilities, and other times it is a result of the training that has been emphasized. In any case, each type of training must be included in the program to make sure nothing is being overlooked or underemphasized.
In the past, it was typical for runners training for a 5K or 10K race to have already spent a fair amount of time training for shorter distances before deciding to move up to a longer track event or road race. That has changed a fair bit in recent years. Many people taking up the sport today register for a 5K or 10K race, or even a marathon, as their first serious event. With this in mind, I present a couple of approaches to training for one of these longer track or popular road races.
When training for any running event, you should schedule some weeks of relatively easy running before taking on more specific workouts, and this initial period of training may have to involve a combination of walking and running. Chapter 14 outlines a conservative approach to training for a first-time marathon that also works well for a runner preparing for her first 5K or 10K event; therefore those who fit into this beginner category should consider the approach outlined in chapter 14. The programs presented in this chapter (chapter 11) apply to runners who have some running background and are interested in moving up to a slightly longer event.
The effects of altitude on performance
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body.
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body. Is speed of greatest importance, or strength and power, or is it endurance that is primary in the sport in question? No doubt being at altitude affects the body in a few different ways, and the following points are worthy of consideration.
- Performance in low-speed endurance events (e.g., running events that last more than about 2 minutes) is slower at altitude than at sea level. Relatively speaking, running over medium and long distances involves slow movement against air resistance, and the slight benefit a runner gains by moving through the less dense air at altitude does not make up for the loss in aerobic power caused by lower amounts of oxygen being delivered by the blood to the exercising muscles.
- Performance in high-speed events, as in the case of sprinters, whether of short duration or prolonged, benefits from the less dense air encountered at altitude. In other words, the reduced air resistance more than makes up for the reduced pressure of oxygen.
- With acclimatization to altitude (2 or more weeks), performance at altitude will improve in endurance events. I have seen some runners, after 3 weeks of acclimatization, race a mile at altitude more than 10 seconds faster than they were able to perform upon initial altitude exposure. You must remember, however, that some improvement comes though just learning how to run a race under altitude conditions.
- Regardless of the length of time available for altitude acclimatization, low-speed endurance performance will never reach that which can be achieved at sea level.
- In addition, some researchers have reported that sea-level performance will (or may) improve as a result of altitude training. Consider the following situation, one that I and, I am sure, other researchers have encountered: A group of runners have just finished a spring semester in college, where they have been studying for final exams; the weather is 90 degrees and 80 percent humidity. We take them to altitude, where it is 80 degrees and 10 percent humidity, and they have nothing to do but eat, sleep, and train, and upon return to sea level they run a new personal best time in a 5K race. Man, that altitude sure is the answer, isn't it? Was it being at altitude or all the other things that changed during this time?
Relative to racing at altitude, there are two types of acclimatization that take place with training at altitude (as mentioned in point 3); one is a physiological acclimatization and one a competitive acclimatization. A big difference between these two types of acclimatization is that the physiological benefits, such as learning to ventilate larger amounts of air, are lost after some time back at sea level, and much of the competitive benefits are not lost, even after some weeks or months back at sea level.
In other words, once you have gone through the process of learning how to race at altitude, that will stay with you fairly permanently; you tend to remember how best to race in this environment. You could compare this to learning to race a new distance. A 5K race is a fair bit different for a miler, but after running a few 5K races, the runner will have adjusted to competing at this distance.
I should clarify that in this discussion about altitude training and racing, I am referring to moderate altitude, which is generally considered altitudes between 1,200 and 2,500 meters, which are in the range of about 4,000 to 8,000 feet above sea level. Most of my studies and training of athletes at altitude have been at elevations of about 2,130 to 2,255 meters (7,000 to 7,400 feet). There's no question that 7,000 feet imposes almost double the stress than does 5,000 feet because the real problems with altitude don't begin until about 3,000 feet above sea level, so going from 5,000 to 7,000 is about the same as going from sea level to 5,000.
Upon arrival at altitude, one's aerobic capacity (V∙O2max) is reduced by about 12 to 16 percent, but a runner's performance is affected by only about 6 to 8 percent. This happens because the “cost” (aerobic demand) of running is less at altitude compared to sea level, as a result of the less dense air against which you are running. So you lose some in aerobic power but gain some back in running economy.
The ten basic laws of running
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running.
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running. I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. Since runners respond differently to a particular coaching treatment, training program, or environment, these basic laws help evaluate and enhance individual training situations.
1. Every runner has specific individual abilities.
Each runner has unique strengths and weaknesses. Some runners have a desirable muscle fiber design, with a high fraction of slow-twitch endurance fibers, which leads to a high aerobic power output (high V∙O2max). On the other hand, another runner who does not have a particularly high V∙O2max may have outstanding running economy because of ideal mechanics. I think that runners should spend a good deal of their training time trying to improve any known weaknesses, but when approaching important races, the main emphasis should be taking advantage of known strengths. For example, a runner who feels weak in the area of speed but great in endurance should spend early and even midseason time working on improving speed, but in the latter weeks of training, put more emphasis on endurance to take advantage of what works best for this individual.
2. A runner's focus must stay positive.
Do not dwell on the negative; try to find positives in all training sessions. For example, if a runner says after a workout that her run didn't feel very good, it would not be very wise for a coach, teammate, or training partner to say, “You sure looked bad running today.” A better approach is to find something good to refer to, such as “Sorry you weren't feeling great today, but your arm carriage looked like what you've been working toward.”
3. Expect ups and downs; some days are better than others.
Even world-record holders and Olympic champions have some off racing days now and then. Usually the longer the race distance, the less desirable it is to run a race when not feeling well. For example, you will need more time to recover from a marathon that you felt poor running than a 5K. I certainly would recommend even dropping out of a race when not feeling well, as opposed to struggling through a race knowing it will have to be some time before you are able to run well again.
4. Be flexible in training to allow for the unexpected.
Switch days to accommodate weather, for example. If you have a workout scheduled for Monday, and Monday's weather is cold rain and high winds and Tuesday's weather is predicted to be much nicer, put Monday's workout off until Tuesday.
5. Set intermediate goals.
These goals pave the way to long-term goals. Long-term goals are important to have but may take years to achieve, so it is crucial to have some smaller, more readily achievable goals along the way.
6. Training should be rewarding.
It's not always fun, but it should always be rewarding. Sometimes a particular workout may not feel so great, but if you understand the purpose of each workout, it is more likely that you will understand that progress is being made—and that is certainly rewarding.
7. Eat and sleep well.
Rest and good nutrition are parts of training, not things that are done outside of training.
8. Don't train when sick or injured.
Not following this law often leads to a more prolonged setback than if you'd taken a few days to recover from an illness or injury.
9. Chronic health issues should be checked by a professional.
Feeling below par now and then is not a big deal, but feeling consistently out of sorts is usually related to something that needs medical attention.
10. A good run or race is never a fluke.
Sometimes a bad run is a fluke, but if you do run a great race, it is because you are capable of doing it.
Keep these basic laws in mind throughout the training and racing process. Being able to keep training balanced, maintain a positive outlook, and set reasonable and achievable goals will lead to running success.
From a runner's standpoint, consistency in training is the single most important thing that leads to success. That consistency comes from concentrating on the task at hand—neither dwelling on the past nor looking too far forward. The only thing you can control is the present, and when you focus on that and remain consistent in your training, you'll find your greatest success.
The way to take advantage of these basic laws of running is to make them part of your everyday life as a runner. Over time, runners shouldn't have to think about how they are treating themselves; following these laws becomes a part of daily life, and race results will reflect this benefit. On the other hand, not following these laws can lead to disappointment in running performance and even poor relationships with other runners.
Athletes can't be sorted into clear-cut categories. Different amounts and combinations of my four ingredients of success are what give runners their individuality. Whether you are a runner or a coach, be happy with what you have, and use the ability you do have to its fullest. I discuss some training basics in chapter 2, but don't be afraid to make some changes now and then, when you are experiencing success with some alterations I offer. There are as many individual pathways to success as there are individuals, and discovering what works best for each person is what makes running so exciting and fun. Periodically reviewing the basic laws of running can remind runners of some important aspects of training and racing and also can be helpful in avoiding the negative effects of overtraining and not taking care of the body.
5k and 10k training
Racing a 5K is very different from racing a 10K, but training can be similar for both these events.
Racing a 5K is very different from racing a 10K, but training can be similar for both these events. In fact, racing some 5Ks will help performance in a 10K, and 10K races make a 5K seem short. As I tend to feel about all race distances, the race actually starts about two-thirds of the way through that particular event. So, in a 5K, you need to be ready to race after the first couple miles, and in a 10K the race really begins at about the 4-mile mark. Up to that two-thirds point, you need to see how relaxed you can be while still sticking with the pace (or competitors) that your plan calls for.
Both the 5K and 10K are primarily aerobic events, with most 5K races performed at about 95 to 98 percent of V∙O2max and 10Ks at about 90 to 94 percent of V∙O2max. To be sure, these are not fun intensities to hold for prolonged periods, and the mental aspect of these distances is certainly important.
In chapter 3 I discuss the physiological systems involved in running, including V∙O2max, running economy, lactate threshold, and heart rate. Both 5K and 10K runners need to make sure their training maximizes aerobic power, economy of movement, and lactate threshold, which requires a good mix of R running, I training, and T running. These types of training are all important, but some runners find more success by concentrating on one of these systems, while others may be better off emphasizing another approach. This means runners must spend a fair amount of time emphasizing each of these systems, with the idea of learning which brings the most return for the time spent doing it.
Figure 3.2 in chapter 3 shows the profiles of three female runners who all raced at about the same speed in a middle-distance event yet varied a great deal in V∙O2max and running economy. Sometimes the difference in physiological values between two runners is a function of inherent capabilities, and other times it is a result of the training that has been emphasized. In any case, each type of training must be included in the program to make sure nothing is being overlooked or underemphasized.
In the past, it was typical for runners training for a 5K or 10K race to have already spent a fair amount of time training for shorter distances before deciding to move up to a longer track event or road race. That has changed a fair bit in recent years. Many people taking up the sport today register for a 5K or 10K race, or even a marathon, as their first serious event. With this in mind, I present a couple of approaches to training for one of these longer track or popular road races.
When training for any running event, you should schedule some weeks of relatively easy running before taking on more specific workouts, and this initial period of training may have to involve a combination of walking and running. Chapter 14 outlines a conservative approach to training for a first-time marathon that also works well for a runner preparing for her first 5K or 10K event; therefore those who fit into this beginner category should consider the approach outlined in chapter 14. The programs presented in this chapter (chapter 11) apply to runners who have some running background and are interested in moving up to a slightly longer event.
The effects of altitude on performance
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body.
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body. Is speed of greatest importance, or strength and power, or is it endurance that is primary in the sport in question? No doubt being at altitude affects the body in a few different ways, and the following points are worthy of consideration.
- Performance in low-speed endurance events (e.g., running events that last more than about 2 minutes) is slower at altitude than at sea level. Relatively speaking, running over medium and long distances involves slow movement against air resistance, and the slight benefit a runner gains by moving through the less dense air at altitude does not make up for the loss in aerobic power caused by lower amounts of oxygen being delivered by the blood to the exercising muscles.
- Performance in high-speed events, as in the case of sprinters, whether of short duration or prolonged, benefits from the less dense air encountered at altitude. In other words, the reduced air resistance more than makes up for the reduced pressure of oxygen.
- With acclimatization to altitude (2 or more weeks), performance at altitude will improve in endurance events. I have seen some runners, after 3 weeks of acclimatization, race a mile at altitude more than 10 seconds faster than they were able to perform upon initial altitude exposure. You must remember, however, that some improvement comes though just learning how to run a race under altitude conditions.
- Regardless of the length of time available for altitude acclimatization, low-speed endurance performance will never reach that which can be achieved at sea level.
- In addition, some researchers have reported that sea-level performance will (or may) improve as a result of altitude training. Consider the following situation, one that I and, I am sure, other researchers have encountered: A group of runners have just finished a spring semester in college, where they have been studying for final exams; the weather is 90 degrees and 80 percent humidity. We take them to altitude, where it is 80 degrees and 10 percent humidity, and they have nothing to do but eat, sleep, and train, and upon return to sea level they run a new personal best time in a 5K race. Man, that altitude sure is the answer, isn't it? Was it being at altitude or all the other things that changed during this time?
Relative to racing at altitude, there are two types of acclimatization that take place with training at altitude (as mentioned in point 3); one is a physiological acclimatization and one a competitive acclimatization. A big difference between these two types of acclimatization is that the physiological benefits, such as learning to ventilate larger amounts of air, are lost after some time back at sea level, and much of the competitive benefits are not lost, even after some weeks or months back at sea level.
In other words, once you have gone through the process of learning how to race at altitude, that will stay with you fairly permanently; you tend to remember how best to race in this environment. You could compare this to learning to race a new distance. A 5K race is a fair bit different for a miler, but after running a few 5K races, the runner will have adjusted to competing at this distance.
I should clarify that in this discussion about altitude training and racing, I am referring to moderate altitude, which is generally considered altitudes between 1,200 and 2,500 meters, which are in the range of about 4,000 to 8,000 feet above sea level. Most of my studies and training of athletes at altitude have been at elevations of about 2,130 to 2,255 meters (7,000 to 7,400 feet). There's no question that 7,000 feet imposes almost double the stress than does 5,000 feet because the real problems with altitude don't begin until about 3,000 feet above sea level, so going from 5,000 to 7,000 is about the same as going from sea level to 5,000.
Upon arrival at altitude, one's aerobic capacity (V∙O2max) is reduced by about 12 to 16 percent, but a runner's performance is affected by only about 6 to 8 percent. This happens because the “cost” (aerobic demand) of running is less at altitude compared to sea level, as a result of the less dense air against which you are running. So you lose some in aerobic power but gain some back in running economy.
The ten basic laws of running
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running.
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running. I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. Since runners respond differently to a particular coaching treatment, training program, or environment, these basic laws help evaluate and enhance individual training situations.
1. Every runner has specific individual abilities.
Each runner has unique strengths and weaknesses. Some runners have a desirable muscle fiber design, with a high fraction of slow-twitch endurance fibers, which leads to a high aerobic power output (high V∙O2max). On the other hand, another runner who does not have a particularly high V∙O2max may have outstanding running economy because of ideal mechanics. I think that runners should spend a good deal of their training time trying to improve any known weaknesses, but when approaching important races, the main emphasis should be taking advantage of known strengths. For example, a runner who feels weak in the area of speed but great in endurance should spend early and even midseason time working on improving speed, but in the latter weeks of training, put more emphasis on endurance to take advantage of what works best for this individual.
2. A runner's focus must stay positive.
Do not dwell on the negative; try to find positives in all training sessions. For example, if a runner says after a workout that her run didn't feel very good, it would not be very wise for a coach, teammate, or training partner to say, “You sure looked bad running today.” A better approach is to find something good to refer to, such as “Sorry you weren't feeling great today, but your arm carriage looked like what you've been working toward.”
3. Expect ups and downs; some days are better than others.
Even world-record holders and Olympic champions have some off racing days now and then. Usually the longer the race distance, the less desirable it is to run a race when not feeling well. For example, you will need more time to recover from a marathon that you felt poor running than a 5K. I certainly would recommend even dropping out of a race when not feeling well, as opposed to struggling through a race knowing it will have to be some time before you are able to run well again.
4. Be flexible in training to allow for the unexpected.
Switch days to accommodate weather, for example. If you have a workout scheduled for Monday, and Monday's weather is cold rain and high winds and Tuesday's weather is predicted to be much nicer, put Monday's workout off until Tuesday.
5. Set intermediate goals.
These goals pave the way to long-term goals. Long-term goals are important to have but may take years to achieve, so it is crucial to have some smaller, more readily achievable goals along the way.
6. Training should be rewarding.
It's not always fun, but it should always be rewarding. Sometimes a particular workout may not feel so great, but if you understand the purpose of each workout, it is more likely that you will understand that progress is being made—and that is certainly rewarding.
7. Eat and sleep well.
Rest and good nutrition are parts of training, not things that are done outside of training.
8. Don't train when sick or injured.
Not following this law often leads to a more prolonged setback than if you'd taken a few days to recover from an illness or injury.
9. Chronic health issues should be checked by a professional.
Feeling below par now and then is not a big deal, but feeling consistently out of sorts is usually related to something that needs medical attention.
10. A good run or race is never a fluke.
Sometimes a bad run is a fluke, but if you do run a great race, it is because you are capable of doing it.
Keep these basic laws in mind throughout the training and racing process. Being able to keep training balanced, maintain a positive outlook, and set reasonable and achievable goals will lead to running success.
From a runner's standpoint, consistency in training is the single most important thing that leads to success. That consistency comes from concentrating on the task at hand—neither dwelling on the past nor looking too far forward. The only thing you can control is the present, and when you focus on that and remain consistent in your training, you'll find your greatest success.
The way to take advantage of these basic laws of running is to make them part of your everyday life as a runner. Over time, runners shouldn't have to think about how they are treating themselves; following these laws becomes a part of daily life, and race results will reflect this benefit. On the other hand, not following these laws can lead to disappointment in running performance and even poor relationships with other runners.
Athletes can't be sorted into clear-cut categories. Different amounts and combinations of my four ingredients of success are what give runners their individuality. Whether you are a runner or a coach, be happy with what you have, and use the ability you do have to its fullest. I discuss some training basics in chapter 2, but don't be afraid to make some changes now and then, when you are experiencing success with some alterations I offer. There are as many individual pathways to success as there are individuals, and discovering what works best for each person is what makes running so exciting and fun. Periodically reviewing the basic laws of running can remind runners of some important aspects of training and racing and also can be helpful in avoiding the negative effects of overtraining and not taking care of the body.
5k and 10k training
Racing a 5K is very different from racing a 10K, but training can be similar for both these events.
Racing a 5K is very different from racing a 10K, but training can be similar for both these events. In fact, racing some 5Ks will help performance in a 10K, and 10K races make a 5K seem short. As I tend to feel about all race distances, the race actually starts about two-thirds of the way through that particular event. So, in a 5K, you need to be ready to race after the first couple miles, and in a 10K the race really begins at about the 4-mile mark. Up to that two-thirds point, you need to see how relaxed you can be while still sticking with the pace (or competitors) that your plan calls for.
Both the 5K and 10K are primarily aerobic events, with most 5K races performed at about 95 to 98 percent of V∙O2max and 10Ks at about 90 to 94 percent of V∙O2max. To be sure, these are not fun intensities to hold for prolonged periods, and the mental aspect of these distances is certainly important.
In chapter 3 I discuss the physiological systems involved in running, including V∙O2max, running economy, lactate threshold, and heart rate. Both 5K and 10K runners need to make sure their training maximizes aerobic power, economy of movement, and lactate threshold, which requires a good mix of R running, I training, and T running. These types of training are all important, but some runners find more success by concentrating on one of these systems, while others may be better off emphasizing another approach. This means runners must spend a fair amount of time emphasizing each of these systems, with the idea of learning which brings the most return for the time spent doing it.
Figure 3.2 in chapter 3 shows the profiles of three female runners who all raced at about the same speed in a middle-distance event yet varied a great deal in V∙O2max and running economy. Sometimes the difference in physiological values between two runners is a function of inherent capabilities, and other times it is a result of the training that has been emphasized. In any case, each type of training must be included in the program to make sure nothing is being overlooked or underemphasized.
In the past, it was typical for runners training for a 5K or 10K race to have already spent a fair amount of time training for shorter distances before deciding to move up to a longer track event or road race. That has changed a fair bit in recent years. Many people taking up the sport today register for a 5K or 10K race, or even a marathon, as their first serious event. With this in mind, I present a couple of approaches to training for one of these longer track or popular road races.
When training for any running event, you should schedule some weeks of relatively easy running before taking on more specific workouts, and this initial period of training may have to involve a combination of walking and running. Chapter 14 outlines a conservative approach to training for a first-time marathon that also works well for a runner preparing for her first 5K or 10K event; therefore those who fit into this beginner category should consider the approach outlined in chapter 14. The programs presented in this chapter (chapter 11) apply to runners who have some running background and are interested in moving up to a slightly longer event.
The effects of altitude on performance
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body.
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body. Is speed of greatest importance, or strength and power, or is it endurance that is primary in the sport in question? No doubt being at altitude affects the body in a few different ways, and the following points are worthy of consideration.
- Performance in low-speed endurance events (e.g., running events that last more than about 2 minutes) is slower at altitude than at sea level. Relatively speaking, running over medium and long distances involves slow movement against air resistance, and the slight benefit a runner gains by moving through the less dense air at altitude does not make up for the loss in aerobic power caused by lower amounts of oxygen being delivered by the blood to the exercising muscles.
- Performance in high-speed events, as in the case of sprinters, whether of short duration or prolonged, benefits from the less dense air encountered at altitude. In other words, the reduced air resistance more than makes up for the reduced pressure of oxygen.
- With acclimatization to altitude (2 or more weeks), performance at altitude will improve in endurance events. I have seen some runners, after 3 weeks of acclimatization, race a mile at altitude more than 10 seconds faster than they were able to perform upon initial altitude exposure. You must remember, however, that some improvement comes though just learning how to run a race under altitude conditions.
- Regardless of the length of time available for altitude acclimatization, low-speed endurance performance will never reach that which can be achieved at sea level.
- In addition, some researchers have reported that sea-level performance will (or may) improve as a result of altitude training. Consider the following situation, one that I and, I am sure, other researchers have encountered: A group of runners have just finished a spring semester in college, where they have been studying for final exams; the weather is 90 degrees and 80 percent humidity. We take them to altitude, where it is 80 degrees and 10 percent humidity, and they have nothing to do but eat, sleep, and train, and upon return to sea level they run a new personal best time in a 5K race. Man, that altitude sure is the answer, isn't it? Was it being at altitude or all the other things that changed during this time?
Relative to racing at altitude, there are two types of acclimatization that take place with training at altitude (as mentioned in point 3); one is a physiological acclimatization and one a competitive acclimatization. A big difference between these two types of acclimatization is that the physiological benefits, such as learning to ventilate larger amounts of air, are lost after some time back at sea level, and much of the competitive benefits are not lost, even after some weeks or months back at sea level.
In other words, once you have gone through the process of learning how to race at altitude, that will stay with you fairly permanently; you tend to remember how best to race in this environment. You could compare this to learning to race a new distance. A 5K race is a fair bit different for a miler, but after running a few 5K races, the runner will have adjusted to competing at this distance.
I should clarify that in this discussion about altitude training and racing, I am referring to moderate altitude, which is generally considered altitudes between 1,200 and 2,500 meters, which are in the range of about 4,000 to 8,000 feet above sea level. Most of my studies and training of athletes at altitude have been at elevations of about 2,130 to 2,255 meters (7,000 to 7,400 feet). There's no question that 7,000 feet imposes almost double the stress than does 5,000 feet because the real problems with altitude don't begin until about 3,000 feet above sea level, so going from 5,000 to 7,000 is about the same as going from sea level to 5,000.
Upon arrival at altitude, one's aerobic capacity (V∙O2max) is reduced by about 12 to 16 percent, but a runner's performance is affected by only about 6 to 8 percent. This happens because the “cost” (aerobic demand) of running is less at altitude compared to sea level, as a result of the less dense air against which you are running. So you lose some in aerobic power but gain some back in running economy.
The ten basic laws of running
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running.
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running. I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. Since runners respond differently to a particular coaching treatment, training program, or environment, these basic laws help evaluate and enhance individual training situations.
1. Every runner has specific individual abilities.
Each runner has unique strengths and weaknesses. Some runners have a desirable muscle fiber design, with a high fraction of slow-twitch endurance fibers, which leads to a high aerobic power output (high V∙O2max). On the other hand, another runner who does not have a particularly high V∙O2max may have outstanding running economy because of ideal mechanics. I think that runners should spend a good deal of their training time trying to improve any known weaknesses, but when approaching important races, the main emphasis should be taking advantage of known strengths. For example, a runner who feels weak in the area of speed but great in endurance should spend early and even midseason time working on improving speed, but in the latter weeks of training, put more emphasis on endurance to take advantage of what works best for this individual.
2. A runner's focus must stay positive.
Do not dwell on the negative; try to find positives in all training sessions. For example, if a runner says after a workout that her run didn't feel very good, it would not be very wise for a coach, teammate, or training partner to say, “You sure looked bad running today.” A better approach is to find something good to refer to, such as “Sorry you weren't feeling great today, but your arm carriage looked like what you've been working toward.”
3. Expect ups and downs; some days are better than others.
Even world-record holders and Olympic champions have some off racing days now and then. Usually the longer the race distance, the less desirable it is to run a race when not feeling well. For example, you will need more time to recover from a marathon that you felt poor running than a 5K. I certainly would recommend even dropping out of a race when not feeling well, as opposed to struggling through a race knowing it will have to be some time before you are able to run well again.
4. Be flexible in training to allow for the unexpected.
Switch days to accommodate weather, for example. If you have a workout scheduled for Monday, and Monday's weather is cold rain and high winds and Tuesday's weather is predicted to be much nicer, put Monday's workout off until Tuesday.
5. Set intermediate goals.
These goals pave the way to long-term goals. Long-term goals are important to have but may take years to achieve, so it is crucial to have some smaller, more readily achievable goals along the way.
6. Training should be rewarding.
It's not always fun, but it should always be rewarding. Sometimes a particular workout may not feel so great, but if you understand the purpose of each workout, it is more likely that you will understand that progress is being made—and that is certainly rewarding.
7. Eat and sleep well.
Rest and good nutrition are parts of training, not things that are done outside of training.
8. Don't train when sick or injured.
Not following this law often leads to a more prolonged setback than if you'd taken a few days to recover from an illness or injury.
9. Chronic health issues should be checked by a professional.
Feeling below par now and then is not a big deal, but feeling consistently out of sorts is usually related to something that needs medical attention.
10. A good run or race is never a fluke.
Sometimes a bad run is a fluke, but if you do run a great race, it is because you are capable of doing it.
Keep these basic laws in mind throughout the training and racing process. Being able to keep training balanced, maintain a positive outlook, and set reasonable and achievable goals will lead to running success.
From a runner's standpoint, consistency in training is the single most important thing that leads to success. That consistency comes from concentrating on the task at hand—neither dwelling on the past nor looking too far forward. The only thing you can control is the present, and when you focus on that and remain consistent in your training, you'll find your greatest success.
The way to take advantage of these basic laws of running is to make them part of your everyday life as a runner. Over time, runners shouldn't have to think about how they are treating themselves; following these laws becomes a part of daily life, and race results will reflect this benefit. On the other hand, not following these laws can lead to disappointment in running performance and even poor relationships with other runners.
Athletes can't be sorted into clear-cut categories. Different amounts and combinations of my four ingredients of success are what give runners their individuality. Whether you are a runner or a coach, be happy with what you have, and use the ability you do have to its fullest. I discuss some training basics in chapter 2, but don't be afraid to make some changes now and then, when you are experiencing success with some alterations I offer. There are as many individual pathways to success as there are individuals, and discovering what works best for each person is what makes running so exciting and fun. Periodically reviewing the basic laws of running can remind runners of some important aspects of training and racing and also can be helpful in avoiding the negative effects of overtraining and not taking care of the body.
5k and 10k training
Racing a 5K is very different from racing a 10K, but training can be similar for both these events.
Racing a 5K is very different from racing a 10K, but training can be similar for both these events. In fact, racing some 5Ks will help performance in a 10K, and 10K races make a 5K seem short. As I tend to feel about all race distances, the race actually starts about two-thirds of the way through that particular event. So, in a 5K, you need to be ready to race after the first couple miles, and in a 10K the race really begins at about the 4-mile mark. Up to that two-thirds point, you need to see how relaxed you can be while still sticking with the pace (or competitors) that your plan calls for.
Both the 5K and 10K are primarily aerobic events, with most 5K races performed at about 95 to 98 percent of V∙O2max and 10Ks at about 90 to 94 percent of V∙O2max. To be sure, these are not fun intensities to hold for prolonged periods, and the mental aspect of these distances is certainly important.
In chapter 3 I discuss the physiological systems involved in running, including V∙O2max, running economy, lactate threshold, and heart rate. Both 5K and 10K runners need to make sure their training maximizes aerobic power, economy of movement, and lactate threshold, which requires a good mix of R running, I training, and T running. These types of training are all important, but some runners find more success by concentrating on one of these systems, while others may be better off emphasizing another approach. This means runners must spend a fair amount of time emphasizing each of these systems, with the idea of learning which brings the most return for the time spent doing it.
Figure 3.2 in chapter 3 shows the profiles of three female runners who all raced at about the same speed in a middle-distance event yet varied a great deal in V∙O2max and running economy. Sometimes the difference in physiological values between two runners is a function of inherent capabilities, and other times it is a result of the training that has been emphasized. In any case, each type of training must be included in the program to make sure nothing is being overlooked or underemphasized.
In the past, it was typical for runners training for a 5K or 10K race to have already spent a fair amount of time training for shorter distances before deciding to move up to a longer track event or road race. That has changed a fair bit in recent years. Many people taking up the sport today register for a 5K or 10K race, or even a marathon, as their first serious event. With this in mind, I present a couple of approaches to training for one of these longer track or popular road races.
When training for any running event, you should schedule some weeks of relatively easy running before taking on more specific workouts, and this initial period of training may have to involve a combination of walking and running. Chapter 14 outlines a conservative approach to training for a first-time marathon that also works well for a runner preparing for her first 5K or 10K event; therefore those who fit into this beginner category should consider the approach outlined in chapter 14. The programs presented in this chapter (chapter 11) apply to runners who have some running background and are interested in moving up to a slightly longer event.
The effects of altitude on performance
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body.
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body. Is speed of greatest importance, or strength and power, or is it endurance that is primary in the sport in question? No doubt being at altitude affects the body in a few different ways, and the following points are worthy of consideration.
- Performance in low-speed endurance events (e.g., running events that last more than about 2 minutes) is slower at altitude than at sea level. Relatively speaking, running over medium and long distances involves slow movement against air resistance, and the slight benefit a runner gains by moving through the less dense air at altitude does not make up for the loss in aerobic power caused by lower amounts of oxygen being delivered by the blood to the exercising muscles.
- Performance in high-speed events, as in the case of sprinters, whether of short duration or prolonged, benefits from the less dense air encountered at altitude. In other words, the reduced air resistance more than makes up for the reduced pressure of oxygen.
- With acclimatization to altitude (2 or more weeks), performance at altitude will improve in endurance events. I have seen some runners, after 3 weeks of acclimatization, race a mile at altitude more than 10 seconds faster than they were able to perform upon initial altitude exposure. You must remember, however, that some improvement comes though just learning how to run a race under altitude conditions.
- Regardless of the length of time available for altitude acclimatization, low-speed endurance performance will never reach that which can be achieved at sea level.
- In addition, some researchers have reported that sea-level performance will (or may) improve as a result of altitude training. Consider the following situation, one that I and, I am sure, other researchers have encountered: A group of runners have just finished a spring semester in college, where they have been studying for final exams; the weather is 90 degrees and 80 percent humidity. We take them to altitude, where it is 80 degrees and 10 percent humidity, and they have nothing to do but eat, sleep, and train, and upon return to sea level they run a new personal best time in a 5K race. Man, that altitude sure is the answer, isn't it? Was it being at altitude or all the other things that changed during this time?
Relative to racing at altitude, there are two types of acclimatization that take place with training at altitude (as mentioned in point 3); one is a physiological acclimatization and one a competitive acclimatization. A big difference between these two types of acclimatization is that the physiological benefits, such as learning to ventilate larger amounts of air, are lost after some time back at sea level, and much of the competitive benefits are not lost, even after some weeks or months back at sea level.
In other words, once you have gone through the process of learning how to race at altitude, that will stay with you fairly permanently; you tend to remember how best to race in this environment. You could compare this to learning to race a new distance. A 5K race is a fair bit different for a miler, but after running a few 5K races, the runner will have adjusted to competing at this distance.
I should clarify that in this discussion about altitude training and racing, I am referring to moderate altitude, which is generally considered altitudes between 1,200 and 2,500 meters, which are in the range of about 4,000 to 8,000 feet above sea level. Most of my studies and training of athletes at altitude have been at elevations of about 2,130 to 2,255 meters (7,000 to 7,400 feet). There's no question that 7,000 feet imposes almost double the stress than does 5,000 feet because the real problems with altitude don't begin until about 3,000 feet above sea level, so going from 5,000 to 7,000 is about the same as going from sea level to 5,000.
Upon arrival at altitude, one's aerobic capacity (V∙O2max) is reduced by about 12 to 16 percent, but a runner's performance is affected by only about 6 to 8 percent. This happens because the “cost” (aerobic demand) of running is less at altitude compared to sea level, as a result of the less dense air against which you are running. So you lose some in aerobic power but gain some back in running economy.
The ten basic laws of running
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running.
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running. I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. Since runners respond differently to a particular coaching treatment, training program, or environment, these basic laws help evaluate and enhance individual training situations.
1. Every runner has specific individual abilities.
Each runner has unique strengths and weaknesses. Some runners have a desirable muscle fiber design, with a high fraction of slow-twitch endurance fibers, which leads to a high aerobic power output (high V∙O2max). On the other hand, another runner who does not have a particularly high V∙O2max may have outstanding running economy because of ideal mechanics. I think that runners should spend a good deal of their training time trying to improve any known weaknesses, but when approaching important races, the main emphasis should be taking advantage of known strengths. For example, a runner who feels weak in the area of speed but great in endurance should spend early and even midseason time working on improving speed, but in the latter weeks of training, put more emphasis on endurance to take advantage of what works best for this individual.
2. A runner's focus must stay positive.
Do not dwell on the negative; try to find positives in all training sessions. For example, if a runner says after a workout that her run didn't feel very good, it would not be very wise for a coach, teammate, or training partner to say, “You sure looked bad running today.” A better approach is to find something good to refer to, such as “Sorry you weren't feeling great today, but your arm carriage looked like what you've been working toward.”
3. Expect ups and downs; some days are better than others.
Even world-record holders and Olympic champions have some off racing days now and then. Usually the longer the race distance, the less desirable it is to run a race when not feeling well. For example, you will need more time to recover from a marathon that you felt poor running than a 5K. I certainly would recommend even dropping out of a race when not feeling well, as opposed to struggling through a race knowing it will have to be some time before you are able to run well again.
4. Be flexible in training to allow for the unexpected.
Switch days to accommodate weather, for example. If you have a workout scheduled for Monday, and Monday's weather is cold rain and high winds and Tuesday's weather is predicted to be much nicer, put Monday's workout off until Tuesday.
5. Set intermediate goals.
These goals pave the way to long-term goals. Long-term goals are important to have but may take years to achieve, so it is crucial to have some smaller, more readily achievable goals along the way.
6. Training should be rewarding.
It's not always fun, but it should always be rewarding. Sometimes a particular workout may not feel so great, but if you understand the purpose of each workout, it is more likely that you will understand that progress is being made—and that is certainly rewarding.
7. Eat and sleep well.
Rest and good nutrition are parts of training, not things that are done outside of training.
8. Don't train when sick or injured.
Not following this law often leads to a more prolonged setback than if you'd taken a few days to recover from an illness or injury.
9. Chronic health issues should be checked by a professional.
Feeling below par now and then is not a big deal, but feeling consistently out of sorts is usually related to something that needs medical attention.
10. A good run or race is never a fluke.
Sometimes a bad run is a fluke, but if you do run a great race, it is because you are capable of doing it.
Keep these basic laws in mind throughout the training and racing process. Being able to keep training balanced, maintain a positive outlook, and set reasonable and achievable goals will lead to running success.
From a runner's standpoint, consistency in training is the single most important thing that leads to success. That consistency comes from concentrating on the task at hand—neither dwelling on the past nor looking too far forward. The only thing you can control is the present, and when you focus on that and remain consistent in your training, you'll find your greatest success.
The way to take advantage of these basic laws of running is to make them part of your everyday life as a runner. Over time, runners shouldn't have to think about how they are treating themselves; following these laws becomes a part of daily life, and race results will reflect this benefit. On the other hand, not following these laws can lead to disappointment in running performance and even poor relationships with other runners.
Athletes can't be sorted into clear-cut categories. Different amounts and combinations of my four ingredients of success are what give runners their individuality. Whether you are a runner or a coach, be happy with what you have, and use the ability you do have to its fullest. I discuss some training basics in chapter 2, but don't be afraid to make some changes now and then, when you are experiencing success with some alterations I offer. There are as many individual pathways to success as there are individuals, and discovering what works best for each person is what makes running so exciting and fun. Periodically reviewing the basic laws of running can remind runners of some important aspects of training and racing and also can be helpful in avoiding the negative effects of overtraining and not taking care of the body.
5k and 10k training
Racing a 5K is very different from racing a 10K, but training can be similar for both these events.
Racing a 5K is very different from racing a 10K, but training can be similar for both these events. In fact, racing some 5Ks will help performance in a 10K, and 10K races make a 5K seem short. As I tend to feel about all race distances, the race actually starts about two-thirds of the way through that particular event. So, in a 5K, you need to be ready to race after the first couple miles, and in a 10K the race really begins at about the 4-mile mark. Up to that two-thirds point, you need to see how relaxed you can be while still sticking with the pace (or competitors) that your plan calls for.
Both the 5K and 10K are primarily aerobic events, with most 5K races performed at about 95 to 98 percent of V∙O2max and 10Ks at about 90 to 94 percent of V∙O2max. To be sure, these are not fun intensities to hold for prolonged periods, and the mental aspect of these distances is certainly important.
In chapter 3 I discuss the physiological systems involved in running, including V∙O2max, running economy, lactate threshold, and heart rate. Both 5K and 10K runners need to make sure their training maximizes aerobic power, economy of movement, and lactate threshold, which requires a good mix of R running, I training, and T running. These types of training are all important, but some runners find more success by concentrating on one of these systems, while others may be better off emphasizing another approach. This means runners must spend a fair amount of time emphasizing each of these systems, with the idea of learning which brings the most return for the time spent doing it.
Figure 3.2 in chapter 3 shows the profiles of three female runners who all raced at about the same speed in a middle-distance event yet varied a great deal in V∙O2max and running economy. Sometimes the difference in physiological values between two runners is a function of inherent capabilities, and other times it is a result of the training that has been emphasized. In any case, each type of training must be included in the program to make sure nothing is being overlooked or underemphasized.
In the past, it was typical for runners training for a 5K or 10K race to have already spent a fair amount of time training for shorter distances before deciding to move up to a longer track event or road race. That has changed a fair bit in recent years. Many people taking up the sport today register for a 5K or 10K race, or even a marathon, as their first serious event. With this in mind, I present a couple of approaches to training for one of these longer track or popular road races.
When training for any running event, you should schedule some weeks of relatively easy running before taking on more specific workouts, and this initial period of training may have to involve a combination of walking and running. Chapter 14 outlines a conservative approach to training for a first-time marathon that also works well for a runner preparing for her first 5K or 10K event; therefore those who fit into this beginner category should consider the approach outlined in chapter 14. The programs presented in this chapter (chapter 11) apply to runners who have some running background and are interested in moving up to a slightly longer event.
The effects of altitude on performance
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body.
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body. Is speed of greatest importance, or strength and power, or is it endurance that is primary in the sport in question? No doubt being at altitude affects the body in a few different ways, and the following points are worthy of consideration.
- Performance in low-speed endurance events (e.g., running events that last more than about 2 minutes) is slower at altitude than at sea level. Relatively speaking, running over medium and long distances involves slow movement against air resistance, and the slight benefit a runner gains by moving through the less dense air at altitude does not make up for the loss in aerobic power caused by lower amounts of oxygen being delivered by the blood to the exercising muscles.
- Performance in high-speed events, as in the case of sprinters, whether of short duration or prolonged, benefits from the less dense air encountered at altitude. In other words, the reduced air resistance more than makes up for the reduced pressure of oxygen.
- With acclimatization to altitude (2 or more weeks), performance at altitude will improve in endurance events. I have seen some runners, after 3 weeks of acclimatization, race a mile at altitude more than 10 seconds faster than they were able to perform upon initial altitude exposure. You must remember, however, that some improvement comes though just learning how to run a race under altitude conditions.
- Regardless of the length of time available for altitude acclimatization, low-speed endurance performance will never reach that which can be achieved at sea level.
- In addition, some researchers have reported that sea-level performance will (or may) improve as a result of altitude training. Consider the following situation, one that I and, I am sure, other researchers have encountered: A group of runners have just finished a spring semester in college, where they have been studying for final exams; the weather is 90 degrees and 80 percent humidity. We take them to altitude, where it is 80 degrees and 10 percent humidity, and they have nothing to do but eat, sleep, and train, and upon return to sea level they run a new personal best time in a 5K race. Man, that altitude sure is the answer, isn't it? Was it being at altitude or all the other things that changed during this time?
Relative to racing at altitude, there are two types of acclimatization that take place with training at altitude (as mentioned in point 3); one is a physiological acclimatization and one a competitive acclimatization. A big difference between these two types of acclimatization is that the physiological benefits, such as learning to ventilate larger amounts of air, are lost after some time back at sea level, and much of the competitive benefits are not lost, even after some weeks or months back at sea level.
In other words, once you have gone through the process of learning how to race at altitude, that will stay with you fairly permanently; you tend to remember how best to race in this environment. You could compare this to learning to race a new distance. A 5K race is a fair bit different for a miler, but after running a few 5K races, the runner will have adjusted to competing at this distance.
I should clarify that in this discussion about altitude training and racing, I am referring to moderate altitude, which is generally considered altitudes between 1,200 and 2,500 meters, which are in the range of about 4,000 to 8,000 feet above sea level. Most of my studies and training of athletes at altitude have been at elevations of about 2,130 to 2,255 meters (7,000 to 7,400 feet). There's no question that 7,000 feet imposes almost double the stress than does 5,000 feet because the real problems with altitude don't begin until about 3,000 feet above sea level, so going from 5,000 to 7,000 is about the same as going from sea level to 5,000.
Upon arrival at altitude, one's aerobic capacity (V∙O2max) is reduced by about 12 to 16 percent, but a runner's performance is affected by only about 6 to 8 percent. This happens because the “cost” (aerobic demand) of running is less at altitude compared to sea level, as a result of the less dense air against which you are running. So you lose some in aerobic power but gain some back in running economy.
The ten basic laws of running
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running.
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running. I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. Since runners respond differently to a particular coaching treatment, training program, or environment, these basic laws help evaluate and enhance individual training situations.
1. Every runner has specific individual abilities.
Each runner has unique strengths and weaknesses. Some runners have a desirable muscle fiber design, with a high fraction of slow-twitch endurance fibers, which leads to a high aerobic power output (high V∙O2max). On the other hand, another runner who does not have a particularly high V∙O2max may have outstanding running economy because of ideal mechanics. I think that runners should spend a good deal of their training time trying to improve any known weaknesses, but when approaching important races, the main emphasis should be taking advantage of known strengths. For example, a runner who feels weak in the area of speed but great in endurance should spend early and even midseason time working on improving speed, but in the latter weeks of training, put more emphasis on endurance to take advantage of what works best for this individual.
2. A runner's focus must stay positive.
Do not dwell on the negative; try to find positives in all training sessions. For example, if a runner says after a workout that her run didn't feel very good, it would not be very wise for a coach, teammate, or training partner to say, “You sure looked bad running today.” A better approach is to find something good to refer to, such as “Sorry you weren't feeling great today, but your arm carriage looked like what you've been working toward.”
3. Expect ups and downs; some days are better than others.
Even world-record holders and Olympic champions have some off racing days now and then. Usually the longer the race distance, the less desirable it is to run a race when not feeling well. For example, you will need more time to recover from a marathon that you felt poor running than a 5K. I certainly would recommend even dropping out of a race when not feeling well, as opposed to struggling through a race knowing it will have to be some time before you are able to run well again.
4. Be flexible in training to allow for the unexpected.
Switch days to accommodate weather, for example. If you have a workout scheduled for Monday, and Monday's weather is cold rain and high winds and Tuesday's weather is predicted to be much nicer, put Monday's workout off until Tuesday.
5. Set intermediate goals.
These goals pave the way to long-term goals. Long-term goals are important to have but may take years to achieve, so it is crucial to have some smaller, more readily achievable goals along the way.
6. Training should be rewarding.
It's not always fun, but it should always be rewarding. Sometimes a particular workout may not feel so great, but if you understand the purpose of each workout, it is more likely that you will understand that progress is being made—and that is certainly rewarding.
7. Eat and sleep well.
Rest and good nutrition are parts of training, not things that are done outside of training.
8. Don't train when sick or injured.
Not following this law often leads to a more prolonged setback than if you'd taken a few days to recover from an illness or injury.
9. Chronic health issues should be checked by a professional.
Feeling below par now and then is not a big deal, but feeling consistently out of sorts is usually related to something that needs medical attention.
10. A good run or race is never a fluke.
Sometimes a bad run is a fluke, but if you do run a great race, it is because you are capable of doing it.
Keep these basic laws in mind throughout the training and racing process. Being able to keep training balanced, maintain a positive outlook, and set reasonable and achievable goals will lead to running success.
From a runner's standpoint, consistency in training is the single most important thing that leads to success. That consistency comes from concentrating on the task at hand—neither dwelling on the past nor looking too far forward. The only thing you can control is the present, and when you focus on that and remain consistent in your training, you'll find your greatest success.
The way to take advantage of these basic laws of running is to make them part of your everyday life as a runner. Over time, runners shouldn't have to think about how they are treating themselves; following these laws becomes a part of daily life, and race results will reflect this benefit. On the other hand, not following these laws can lead to disappointment in running performance and even poor relationships with other runners.
Athletes can't be sorted into clear-cut categories. Different amounts and combinations of my four ingredients of success are what give runners their individuality. Whether you are a runner or a coach, be happy with what you have, and use the ability you do have to its fullest. I discuss some training basics in chapter 2, but don't be afraid to make some changes now and then, when you are experiencing success with some alterations I offer. There are as many individual pathways to success as there are individuals, and discovering what works best for each person is what makes running so exciting and fun. Periodically reviewing the basic laws of running can remind runners of some important aspects of training and racing and also can be helpful in avoiding the negative effects of overtraining and not taking care of the body.
5k and 10k training
Racing a 5K is very different from racing a 10K, but training can be similar for both these events.
Racing a 5K is very different from racing a 10K, but training can be similar for both these events. In fact, racing some 5Ks will help performance in a 10K, and 10K races make a 5K seem short. As I tend to feel about all race distances, the race actually starts about two-thirds of the way through that particular event. So, in a 5K, you need to be ready to race after the first couple miles, and in a 10K the race really begins at about the 4-mile mark. Up to that two-thirds point, you need to see how relaxed you can be while still sticking with the pace (or competitors) that your plan calls for.
Both the 5K and 10K are primarily aerobic events, with most 5K races performed at about 95 to 98 percent of V∙O2max and 10Ks at about 90 to 94 percent of V∙O2max. To be sure, these are not fun intensities to hold for prolonged periods, and the mental aspect of these distances is certainly important.
In chapter 3 I discuss the physiological systems involved in running, including V∙O2max, running economy, lactate threshold, and heart rate. Both 5K and 10K runners need to make sure their training maximizes aerobic power, economy of movement, and lactate threshold, which requires a good mix of R running, I training, and T running. These types of training are all important, but some runners find more success by concentrating on one of these systems, while others may be better off emphasizing another approach. This means runners must spend a fair amount of time emphasizing each of these systems, with the idea of learning which brings the most return for the time spent doing it.
Figure 3.2 in chapter 3 shows the profiles of three female runners who all raced at about the same speed in a middle-distance event yet varied a great deal in V∙O2max and running economy. Sometimes the difference in physiological values between two runners is a function of inherent capabilities, and other times it is a result of the training that has been emphasized. In any case, each type of training must be included in the program to make sure nothing is being overlooked or underemphasized.
In the past, it was typical for runners training for a 5K or 10K race to have already spent a fair amount of time training for shorter distances before deciding to move up to a longer track event or road race. That has changed a fair bit in recent years. Many people taking up the sport today register for a 5K or 10K race, or even a marathon, as their first serious event. With this in mind, I present a couple of approaches to training for one of these longer track or popular road races.
When training for any running event, you should schedule some weeks of relatively easy running before taking on more specific workouts, and this initial period of training may have to involve a combination of walking and running. Chapter 14 outlines a conservative approach to training for a first-time marathon that also works well for a runner preparing for her first 5K or 10K event; therefore those who fit into this beginner category should consider the approach outlined in chapter 14. The programs presented in this chapter (chapter 11) apply to runners who have some running background and are interested in moving up to a slightly longer event.
The effects of altitude on performance
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body.
When we attempt to analyze how any type of training affects performance in any sport, it is important to understand what demands running places on the human body. Is speed of greatest importance, or strength and power, or is it endurance that is primary in the sport in question? No doubt being at altitude affects the body in a few different ways, and the following points are worthy of consideration.
- Performance in low-speed endurance events (e.g., running events that last more than about 2 minutes) is slower at altitude than at sea level. Relatively speaking, running over medium and long distances involves slow movement against air resistance, and the slight benefit a runner gains by moving through the less dense air at altitude does not make up for the loss in aerobic power caused by lower amounts of oxygen being delivered by the blood to the exercising muscles.
- Performance in high-speed events, as in the case of sprinters, whether of short duration or prolonged, benefits from the less dense air encountered at altitude. In other words, the reduced air resistance more than makes up for the reduced pressure of oxygen.
- With acclimatization to altitude (2 or more weeks), performance at altitude will improve in endurance events. I have seen some runners, after 3 weeks of acclimatization, race a mile at altitude more than 10 seconds faster than they were able to perform upon initial altitude exposure. You must remember, however, that some improvement comes though just learning how to run a race under altitude conditions.
- Regardless of the length of time available for altitude acclimatization, low-speed endurance performance will never reach that which can be achieved at sea level.
- In addition, some researchers have reported that sea-level performance will (or may) improve as a result of altitude training. Consider the following situation, one that I and, I am sure, other researchers have encountered: A group of runners have just finished a spring semester in college, where they have been studying for final exams; the weather is 90 degrees and 80 percent humidity. We take them to altitude, where it is 80 degrees and 10 percent humidity, and they have nothing to do but eat, sleep, and train, and upon return to sea level they run a new personal best time in a 5K race. Man, that altitude sure is the answer, isn't it? Was it being at altitude or all the other things that changed during this time?
Relative to racing at altitude, there are two types of acclimatization that take place with training at altitude (as mentioned in point 3); one is a physiological acclimatization and one a competitive acclimatization. A big difference between these two types of acclimatization is that the physiological benefits, such as learning to ventilate larger amounts of air, are lost after some time back at sea level, and much of the competitive benefits are not lost, even after some weeks or months back at sea level.
In other words, once you have gone through the process of learning how to race at altitude, that will stay with you fairly permanently; you tend to remember how best to race in this environment. You could compare this to learning to race a new distance. A 5K race is a fair bit different for a miler, but after running a few 5K races, the runner will have adjusted to competing at this distance.
I should clarify that in this discussion about altitude training and racing, I am referring to moderate altitude, which is generally considered altitudes between 1,200 and 2,500 meters, which are in the range of about 4,000 to 8,000 feet above sea level. Most of my studies and training of athletes at altitude have been at elevations of about 2,130 to 2,255 meters (7,000 to 7,400 feet). There's no question that 7,000 feet imposes almost double the stress than does 5,000 feet because the real problems with altitude don't begin until about 3,000 feet above sea level, so going from 5,000 to 7,000 is about the same as going from sea level to 5,000.
Upon arrival at altitude, one's aerobic capacity (V∙O2max) is reduced by about 12 to 16 percent, but a runner's performance is affected by only about 6 to 8 percent. This happens because the “cost” (aerobic demand) of running is less at altitude compared to sea level, as a result of the less dense air against which you are running. So you lose some in aerobic power but gain some back in running economy.
The ten basic laws of running
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running.
In addition to the important ingredients of success in running, I have come up with what I call basic laws of running. I have designed these laws in hopes of allowing runners of all levels of achievement to be able to optimize the benefits of training. Since runners respond differently to a particular coaching treatment, training program, or environment, these basic laws help evaluate and enhance individual training situations.
1. Every runner has specific individual abilities.
Each runner has unique strengths and weaknesses. Some runners have a desirable muscle fiber design, with a high fraction of slow-twitch endurance fibers, which leads to a high aerobic power output (high V∙O2max). On the other hand, another runner who does not have a particularly high V∙O2max may have outstanding running economy because of ideal mechanics. I think that runners should spend a good deal of their training time trying to improve any known weaknesses, but when approaching important races, the main emphasis should be taking advantage of known strengths. For example, a runner who feels weak in the area of speed but great in endurance should spend early and even midseason time working on improving speed, but in the latter weeks of training, put more emphasis on endurance to take advantage of what works best for this individual.
2. A runner's focus must stay positive.
Do not dwell on the negative; try to find positives in all training sessions. For example, if a runner says after a workout that her run didn't feel very good, it would not be very wise for a coach, teammate, or training partner to say, “You sure looked bad running today.” A better approach is to find something good to refer to, such as “Sorry you weren't feeling great today, but your arm carriage looked like what you've been working toward.”
3. Expect ups and downs; some days are better than others.
Even world-record holders and Olympic champions have some off racing days now and then. Usually the longer the race distance, the less desirable it is to run a race when not feeling well. For example, you will need more time to recover from a marathon that you felt poor running than a 5K. I certainly would recommend even dropping out of a race when not feeling well, as opposed to struggling through a race knowing it will have to be some time before you are able to run well again.
4. Be flexible in training to allow for the unexpected.
Switch days to accommodate weather, for example. If you have a workout scheduled for Monday, and Monday's weather is cold rain and high winds and Tuesday's weather is predicted to be much nicer, put Monday's workout off until Tuesday.
5. Set intermediate goals.
These goals pave the way to long-term goals. Long-term goals are important to have but may take years to achieve, so it is crucial to have some smaller, more readily achievable goals along the way.
6. Training should be rewarding.
It's not always fun, but it should always be rewarding. Sometimes a particular workout may not feel so great, but if you understand the purpose of each workout, it is more likely that you will understand that progress is being made—and that is certainly rewarding.
7. Eat and sleep well.
Rest and good nutrition are parts of training, not things that are done outside of training.
8. Don't train when sick or injured.
Not following this law often leads to a more prolonged setback than if you'd taken a few days to recover from an illness or injury.
9. Chronic health issues should be checked by a professional.
Feeling below par now and then is not a big deal, but feeling consistently out of sorts is usually related to something that needs medical attention.
10. A good run or race is never a fluke.
Sometimes a bad run is a fluke, but if you do run a great race, it is because you are capable of doing it.
Keep these basic laws in mind throughout the training and racing process. Being able to keep training balanced, maintain a positive outlook, and set reasonable and achievable goals will lead to running success.
From a runner's standpoint, consistency in training is the single most important thing that leads to success. That consistency comes from concentrating on the task at hand—neither dwelling on the past nor looking too far forward. The only thing you can control is the present, and when you focus on that and remain consistent in your training, you'll find your greatest success.
The way to take advantage of these basic laws of running is to make them part of your everyday life as a runner. Over time, runners shouldn't have to think about how they are treating themselves; following these laws becomes a part of daily life, and race results will reflect this benefit. On the other hand, not following these laws can lead to disappointment in running performance and even poor relationships with other runners.
Athletes can't be sorted into clear-cut categories. Different amounts and combinations of my four ingredients of success are what give runners their individuality. Whether you are a runner or a coach, be happy with what you have, and use the ability you do have to its fullest. I discuss some training basics in chapter 2, but don't be afraid to make some changes now and then, when you are experiencing success with some alterations I offer. There are as many individual pathways to success as there are individuals, and discovering what works best for each person is what makes running so exciting and fun. Periodically reviewing the basic laws of running can remind runners of some important aspects of training and racing and also can be helpful in avoiding the negative effects of overtraining and not taking care of the body.
5k and 10k training
Racing a 5K is very different from racing a 10K, but training can be similar for both these events.
Racing a 5K is very different from racing a 10K, but training can be similar for both these events. In fact, racing some 5Ks will help performance in a 10K, and 10K races make a 5K seem short. As I tend to feel about all race distances, the race actually starts about two-thirds of the way through that particular event. So, in a 5K, you need to be ready to race after the first couple miles, and in a 10K the race really begins at about the 4-mile mark. Up to that two-thirds point, you need to see how relaxed you can be while still sticking with the pace (or competitors) that your plan calls for.
Both the 5K and 10K are primarily aerobic events, with most 5K races performed at about 95 to 98 percent of V∙O2max and 10Ks at about 90 to 94 percent of V∙O2max. To be sure, these are not fun intensities to hold for prolonged periods, and the mental aspect of these distances is certainly important.
In chapter 3 I discuss the physiological systems involved in running, including V∙O2max, running economy, lactate threshold, and heart rate. Both 5K and 10K runners need to make sure their training maximizes aerobic power, economy of movement, and lactate threshold, which requires a good mix of R running, I training, and T running. These types of training are all important, but some runners find more success by concentrating on one of these systems, while others may be better off emphasizing another approach. This means runners must spend a fair amount of time emphasizing each of these systems, with the idea of learning which brings the most return for the time spent doing it.
Figure 3.2 in chapter 3 shows the profiles of three female runners who all raced at about the same speed in a middle-distance event yet varied a great deal in V∙O2max and running economy. Sometimes the difference in physiological values between two runners is a function of inherent capabilities, and other times it is a result of the training that has been emphasized. In any case, each type of training must be included in the program to make sure nothing is being overlooked or underemphasized.
In the past, it was typical for runners training for a 5K or 10K race to have already spent a fair amount of time training for shorter distances before deciding to move up to a longer track event or road race. That has changed a fair bit in recent years. Many people taking up the sport today register for a 5K or 10K race, or even a marathon, as their first serious event. With this in mind, I present a couple of approaches to training for one of these longer track or popular road races.
When training for any running event, you should schedule some weeks of relatively easy running before taking on more specific workouts, and this initial period of training may have to involve a combination of walking and running. Chapter 14 outlines a conservative approach to training for a first-time marathon that also works well for a runner preparing for her first 5K or 10K event; therefore those who fit into this beginner category should consider the approach outlined in chapter 14. The programs presented in this chapter (chapter 11) apply to runners who have some running background and are interested in moving up to a slightly longer event.
Related Books
