Ask the Coach: So Many Workouts, So Little Time

Whether you are new or old to running (I am old, and I am okay with that) you may be asking yourself this question:

Q. How much should I be running and where does my cross training fit in?

A. By now, many of you have heard of the "Ultra-Marathon Man," Dean Karnazes, who claims that he is simply genetically gifted enough to run 50 marathons in 50 states in 50 days. What you might not get from that little sound bite is that he has a team of doctors that follow him every step of the way and that he trains every single day to build and maintain the strength to have his body perform at that level of activity. He, like Lance Armstrong and other fierce endurance athletes, has a genetically exceptional VO2 capacity and is just plain lucky that his body puts up with that kind of pounding. I promise you that this won't be the case forever. I know this because he is not Superman nor is he Wolverine, for that matter.

I tell you about Dean not to diminish his accomplishments or to discourage you from running great distances, rather to make a point. Running is not your job; it is a hobby. Most runners need not run more than 4 days a week. One tempo run, one speed/hill day, one moderate run, one long run. This is an age-old formula that is tried and true. If you are pressed for time and can only fit three days in, alternate the speed/hill day and tempo run every other week and keep your moderate run and long run every single week.

Your cross training (ie. lifting, yoga, biking, swimming) can be done on the same day as your moderate run or your tempo run or on an off day. You need not push your body further (provided you are doing a decent amount of distance or a challenging speed/hill workout) on the other days. You'll want to run first and cross train second on the days that you double-up your workout.

You will not gain anything by overtraining except a new relationship with your orthopedic surgeon and physical therapist. Don't get me wrong, I adore my PT but I'd really prefer not to see him during training season.

A note about weekly mileage: Mileage is slowly built over time in conjunction with a comprehensive strength training program. If you are strong, you can go for greater distances. That strength is built through weight-bearing exercise, not longer runs. Longer runs build cardiovascular endurance, not stronger legs. Strong muscles and a strong cardiovascular system are both complimentary and necessary in running.

So, next time you're considering following a running schedule that suggests you run 6 days a week to train for a marathon or any other race (I've seen them and couldn't believe my eyes!!), remind yourself that unless you have a coach, physical therapist, massage therapist, pilates instructor and nutritionist on retainer and you are running for money, IT'S JUST A HOBBY.

Run smart and run strong, friends.

Coach Abby

P.S. If you'd like me to tailor a running program to your needs, please feel free to leave a note in the "Comment" section of this blog and I'll get back to you.