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229. How to Run Stronger in 2024
Manage episode 393978167 series 2550681
Many runners take time off after fall marathons and then the holidays. It can be hard to dive back into training when you are out of the swing of things. It can also be risky to ‘dive’ back into training because we have the tendency to do too much too soon. I always think one of the most injury prone runners are the ‘comeback’ runners because they use their old mileage/fitness levels are a reference point for where they want to be currently and sometimes instead of building progressively, they skip steps and try to do too much too soon which might feel fine aerobically but the musculoskeletal system has not had time to adapt yet.
How to build back into training if you have taken 2-3 months off
Time based
Run/walks
Build miles before you add in workouts
How to build back into workouts
Best workouts to start with
20% of weekly mileage
How to build back if you have just been at a reduced mileage
10% increase per week
Cut back weeks every 1-2 weeks
Looking at the big picture.
What are your goals for the next 3-6 months
Start at the end goal 6 months from now and build up to where you are now
254 episoder
Manage episode 393978167 series 2550681
Many runners take time off after fall marathons and then the holidays. It can be hard to dive back into training when you are out of the swing of things. It can also be risky to ‘dive’ back into training because we have the tendency to do too much too soon. I always think one of the most injury prone runners are the ‘comeback’ runners because they use their old mileage/fitness levels are a reference point for where they want to be currently and sometimes instead of building progressively, they skip steps and try to do too much too soon which might feel fine aerobically but the musculoskeletal system has not had time to adapt yet.
How to build back into training if you have taken 2-3 months off
Time based
Run/walks
Build miles before you add in workouts
How to build back into workouts
Best workouts to start with
20% of weekly mileage
How to build back if you have just been at a reduced mileage
10% increase per week
Cut back weeks every 1-2 weeks
Looking at the big picture.
What are your goals for the next 3-6 months
Start at the end goal 6 months from now and build up to where you are now
254 episoder
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