An interview with Find Your Feet Australia.
In 2013 you broke the women’s record by around 75mins that year and finished 4thoverall. Describe the run that you had – was it more mental, physical, strategical or all of the above?
To be honest, this was a hard year for me. In the leadup to the event, and even during it I had this real knowing discomfort in my knee. A month or so earlier I had been racing in China and tripped, knocking my knee on a rock. I found out weeks after the Overland event that I actually had a hairline fracture in my patellar. So, I guess I explain this because I don’t think my best races come from physical. The UTA100km in 2017 was a classic example of this. In that circumstance, I was super physically prepared, but not there mentally or emotionally at all. It made it a very, very long day out. In the 2013 Overland Track event I was just so eager to be at the event and running down the trail which transects my favourite regions of Tasmania. I had been living in Canberra for years and really missed this pristine landscape. It is where I feel most at home. Where I feel my love of mountains and the intimacy of all the natural elements combines with the rhythm of running. So, toeing that start line I was filled with eagerness, albeit a little apprehension. I had no strategical plan other than to run by the feel of my body, to monitor it carefully and listening to it, just as I was listening to the landscape and its own rhythms as the day unfolded. As it turned out, I ended up continuing to bump into Matt Cooper who was one of Australia’s top male ultra-runners at the time. He was having a tough day in the office but there was this quiet companionship and admiration at play. I didn’t ever run with him for long, but it was like a yo-yo, his coming and going as he found energy and then lost it again. I found that emotionally keeping an eye out for him and wanting to help him gave me strength too, and I ended up feeling on cloud nine all day. I certainly didn’t know anywhere near as much as I know now, such as about nutrition, hydration, equipment and strategical racing. I just ran with heart, spirit and tingling toes. I am so stoked still with that result. It was just a wonderful, long day outside.
(NB. Hanny finished 4thoverall that year in a time of 8hrs13mins. In the last three years, no woman has come within fifty-five minutes of this time.
How did you focus your preparations in the last week before the event?
In the week before the event I was conscious of not overloading my body nor mind. I was doing a lot of coaching at the time so that made it quite tricky. I was also living in Canberra where it was really hot. Therefore, I did a little more swimming, early morning gentle jogs, tried to focus on consuming more electrolytes and simple foods, and generally just enjoying the excited nervousness that comes before a race. Sleep is critical and that should always be your number one priority pre-race. After travel, I like to also lie with my feet up a wall as it takes away a lot of my lethargy and is proven to help reduce cortisol levels.
What do you think is the optimal mindset for long distance races?
You need to be able to tune into your emotions, hear what they are saying, and then utilize this knowledge to your advantage. The importance of this is to be able to stay strong but still be human. I find that when I am too ‘switched off’ to what I am feeling when I am out there, it leads to not enjoying myself. I become robotic and unable to appreciate why I am out there and what I am seeing. On the other hand, when I am too vulnerable and ruled by my emotions I can find it hard to stay strong and lean into the discomforts. So, it is a very fine balance. I personally work a huge amount on understanding ‘self’ and ‘my story’. I want to know what sits below the surface of me and to feel the vulnerability & strength that comes from this knowledge. I then find I am really able to tap into the adventures and missions that really are making my toes tingle… easily able to answer the question, ‘Why am I doing this?’ This is so important. Knowing you are out there for the right reasons will definitely give you the strength to lean into the discomforting moments, which are always prevalent when you are walking towards the edge! The other thing that is important is to understand what your definition of success is. And be warned, in Tasmania, this cannot be about time or places, or otherwise the raw wildness of the landscape will chew you up and spit you back out again!
What is different about racing & ultra-running in Tasmania?
I know we always use the word, but Tassie is definitely wilder. The trails are more remote, with many points of no return. The tracks are usually rougher too, with more roots, rocks, mud and sometimes, exposure. Therefore, I think you have to approach running in Tasmania with a slightly different mindset. You can’t easily say, ‘well, I’ll start and see how it goes’. You have to be far more prepared for that. To know that when you toe the start of a trail you are 100% ready for that. I think this is why I became one of those athletes who never raced half-baked. I always needed to be 100% confident in all my process – from my training leading into the event or mission, to my nutrition, recovery, equipment and psychology. I guess this is where Find Your Feet has grown from – a really willingness to highlight the importance of preparation and preparedness with our community of eager trail enthusiasts.
What final tips or tricks would you have for anyone preparing for this year’s Overland Track Ultra or another upcoming event?
I have come to learn that the half-way mark of an ultra-distance event is definitely not the half-way mark! I find that the game really begins sometime after the 2/3rds point of the event. Therefore, I like to determine a point that for me heralds this ‘true ½ way mark’. In the Overland Track race, I had the half-way mark as when I reached the northern shores of Lake St Clair which comes at around 62km into the event. Even though I had run the event previously and really enjoyed this section, I knew that most participants mentally & physically struggle in this section. So I knew it was important to pace my race so that my energy tank was still more than ½ full for this remaining 20km of the race.
Day 4-14: Lost-Your-Mojo Syndrome
The weather feels colder. Your sick of the colour of your running shoes. Work should be for the under 30’s. Where did all this traffic come from? You think you will just start training again in Spring or Summer.
If any of these thought processes have crossed your mind, you are likely suffering from Lost-Your-Mojo Syndrome. Here are some suggestions for getting it back:
Are you currently basking in the beautiful aftermath of ultra-running euphoria? On returning to your hotel did your saturate your day of running in the shower then crawl under the white hotel duvet to twitch yourself to wakeful sleep? At dawn, did you utter a groan when your feet hit the carpet and cringe as you lowered yourself onto the breakfast chair? Did you quietly revel in the ‘you-are-mad’ stares from hotel guests?
If so, you will be experiencing Euphoric Ultra Runner Syndrome. Enjoy it whilst it lasts because sadly, this is often replaced with Lost-Your-Mojo Runner Syndrome for which you must orchestrate your own recovery.
Here are my recovery suggestions:
Day 1-3: Euphoric Ultra Runner Syndrome and the DOoMs Days - Delayed Onset of Muscle Soreness Days
These are the days of craving Mum’s apple crumble with more ice-cream than apple. During these days you might be lucky enough for someone to take pity and play the violin for you. Revel in the attention. For soon the novelty of mopey runner will wear off and you will be left to make your own cuppa again.
This is your opportunity to revive and thrive. The work is done. All that is left to do is to try to find a sense of peace and tranquility in your busy lifestyle. Here are some quick tips to help you out:
Science shows that most children perform optimally on 9 1/4 hours of sleep per night. I believe we are very similar to children - running around, using our minds, shedding emotions etc. Therefore, try to get to bed 30-60mins earlier each night to try and catch up a little. If you can’t sleep then just lie peacefully as this will still be assisting.
With less training, use this extra time to have a little ‘out’. Go for a 5min walk in your lunch break or a 15min wander before breakfast. Try to watch a movie and stretch a little. Sit on the couch and enjoy your family’s company. This your time to give a little back to yourself. My trick is to have an extra long bath mid-week and a few extra minutes over my cuppa in the morning. Don’t see this week as an opportunity to hammer work. That can wait till after this weekend.
It’s time to start the refuelling… big time! Slowly switch across from a nutrition packed start of the week to a slightly greater focus on carbs. Cut back the fibre in the last 48hrs and the protein in the last 24hrs. Lots of sweet potatoes, pumpkins and whiter starchier foods. Avoid too much refined sugar and opt for things like honey instead.
Start the rehydration soon. This involves sipping electrolyte during the day and then adding in other tasty beverages such as green teas, soda waters, etc. etc. Avoid excessive caffeine so that you don’t trigger a greater stress response. Remember, the body is trying to heal itself so excess stress won’t help this. Don’t drink too much before bedtime so that you don’t disrupt quality sleep.
We all suffer anxiety pre-race. But it won’t help if it runs away with you. Be mindful of when anxious or unhelpful thoughts stick. Acknowledge the thought and then imagine hanging it up on a coat hook in your head. Tell yourself you will come back to it later. You won’t, but somehow it settles the mind. If you are anxious try and distract yourself with something soothing - take time to make a cup of tea really mindfully - smell, taste, feel and listen to the art of making a good pot of tea. Read books. Watch uplifting movies. Learn a language… after all we only run for our sport.
Prepare 2 days out
Earlier than this and you are being too anxious. Less than this and you are rushing the process. Prepare on Thursday, chill out and travel on Friday.
Run after you travel
It doesn’t need to be more than 20mins but definitely try to get out for a jog post-travel. I would also suggest lying with your feet up the wall to drain fluids from your lower legs. I do this for 20mins when I first arrive at my hotel and again before bed. The jog should be super light and refreshing. Don’t worry about running on the course or anything like that, just head out the door from the hotel.
In the race have fun
Even if it isn’t always fun, smile. It is amazing how a smile can take hold. Focus on one tiny section at a time, each meal time or hydration opportunity can be used to break up the run. Smile in checkpoints and let this be your time to fill with joy from your support crews and the crowds out there. If there is suffering - feed yourself. Before you get cold, put layers on to get warm. If your feet are a tad sore, fix them before they are very sore. Don’t let negative thoughts out. If they do slip past you, then chase them down and then replace them with nutrition and happy thoughts. Focus on how good that finish will be. If you were healthy enough to start then you are more than healthy enough to finish (within reason).
Believe in me
I believe in you so now it is your turn to believe in me. We are ready. We are healthy. We are capable of finishing with a smile on our face. Trust me. Now just get out there and run with joy and a fire in your heart. Start the race with humility, build through the run with confidence, and finish the race with fire. I know you can do it.
This is Part Two of my article series -Diet Patterns of an Injured Athlete. What a can of worms I have opened for as you will soon find out, there will be a Part Three!
In Part One, I wrote about my battles with inflammation and Achilles Tendonitis, describing how I had tried just about every form of treatment for my stubborn injury. After 9 months I began to query my overall health, eventually reaching a point where I realized there must be more at play than just my running, training and biomechanics. What I now believe was occurring in my body was an accumulation of stressors that were inhibiting my body’s ability to recover from my chronic injuries and training loads.
The Stress Response
A stressor is anything that places a load on the body and generates a flight or fight response. During such a response, the stress hormone Cortisol is pumped into the body generating physical changes that help us to remove the stressful situation. The interesting thing about the human stress response is that it is a ‘one-size-fits-all’ mechanism. That is, the body cannot distinguish between different stressors, whether they derive from your workplace, family life, pain, other discomforts, environmental inputs or even your diet. And it is the accumulation of these individual stressors that can lead to a chronic stress response in which the body remains in a heightened state of stress-induced arousal.
Last year, this was me in a nutshell. I was accumulating stressors from training, Find Your Feet, emotional ‘female’ occasions, my general environment. Further to this, without realizing it, my diet had evolved to be rich in inflammatory foods, particularly sweet substances such as sugar, fructose and natural sweeteners. As I began to awake to these circumstances, I began delving into the literature. Everything I read alerted me to the fact that my body was struggling to stay in homeostasis (a balanced physical state). I was constantly pumping out cortisol to the detriment of my hormonal, physical & psychological health. It was this disruption to my hormones that was likely leading to my injury woes.
Hormones and Stress: A tight link
The body derives almost all of its hormones from one master hormone, Pregnalone. It is produced in the adrenal glands and is the precursor to many hormones including cortisol, DHEA, aldosterone, testosterone, estrogens and progesterone.
When we are in balance, there should be ample Pregnalone for the body to make adequate amounts of our sex hormones and cortisol. However, if we enter a chronic state of stress (such as through poor diet, inadequate exercise, insufficient sleep, lack of relaxation, and internalizing our emotional stress) we can fatigue our adrenal glands. This begins an occurrence of ‘Pregalone Steal’. That is, we override our need to produce the sex hormones for the sake of creating more Cortisol.
For optimal health we need our sex hormones. They help to keep us: in balance; feeling masculine or feminine; generating empathy towards others; rested at night; alert during the day; balanced in our emotions; healthy in our musculoskeletal system; and most importantly for the athlete, physically recovered. One of the two most important hormones here are Testosterone and Growth Hormone, both of which are produced by males and females (although to a much lessor extent in females). Without testosterone, the body’s ability to repair musculoskeletal tissue is hindered. I believe now that this was one of my main issues throughout 2014 – increased Cortisol levels and inadequate sex hormone levels.
Making Changes: A big mountain to climb
I believe that one of the biggest challenges to any athlete is identifying and acknowledging one’s chronic state of stress and with it, an unbalanced hormonal state. What many of us struggle to appreciate, myself included, is that stress doesn’t mean stressed. After all, in 2014 I was Happy Hanny. I didn’t snap at everyone and I wasn’t hiding in a hole feeling depressed or stressed. However, I was often on overdrive and if I add into this my poor diet, huge amounts of travel, elite level racing and fluctuating sleep patterns, my body had quietly accumulated stressors. This had crept up on me over a longer period of time and my hormonal health was now compromised.
Challenging myself to trawl through the research on overcoming Pregnalone steal and naturally boosting my hormones, I came across one very common suggestion: fix what you can fix. That is, whilst we can often point the finger to a large area of our life that feels stressful, it might not be the easiest one to initially change. For me it was Find Your Feet and my training. I couldn’t easily stop working otherwise this would add financial strains into the mix. I couldn’t reduce my travel as this was what I did for work. I couldn’t alter my training any more as I was already doing far less due to my injury. But two changes that I could make easily were to my diet and sleep routines. Thus I embarked on the journey of fixing what I could fix.
Change: Fixing what I could fix
Injury frustrations and research triggered me into radical change. Increasing my sleep was easy but in November I embarked on the overwhelming process of removing all forms of sugar for a two-month period. I chose this as my starting point because it seemed to be the most well documented and successful area of research into hormonal health. I knew I had a serious sweet tooth and that I found it hard to avoid the overwhelming need for more, especially mid-afternoon and after dinner. Therefore, the changes that I made included:
Be it chicken or eggs, my Achilles improved 100%.
Sugar: The bad and the ugly
There are many problems with sugar. In order to understand them one needs to understand what sugar is actually composed of and its impact on the body.
Sugar (the white stuff) is just pure energy and contains no nutrient value at all. It is composed of 50% glucose and 50% fructose. The glucose component of the sugar is readily acted upon by body cells in the presence of insulin, a hormone produced by the pancreas. The fructose component must be processed into glycogen by the liver.
If our diet is too high in sugar and its various forms, many problems can occur. Some of these problems include:
In other words, consuming high amounts of sugar doesn’t really do anything for you. Simply put, sugar is empty calories.
Removing the White Stuff: The results
You might be asking why I decided to cut out all sugar for eight weeks, including fruit and natural sugars? My reasoning comes back to my addiction to sweet things. As I inferred in Part One of this article series, I was loading up on sugar and refined foods to the detriment of good nutrients, fatty acids and protein intake. Without these vital nutritional components, my body was pushed into a greater state of stress and inflammation whilst being denied the very things that would help it to recover. I needed to go cold turkey and break my sweet tooth!
The first two weeks was a nightmare. I was terribly lethargic and fighting constant headaches and moodiness. My partner, Graham, had also jumped on the challenge of two months without sugar. On one occasion we were out on a gentle ride and literally both bonked about 55 minutes into our gentle ride, crawling and pushing our bicycles home again. What likely had happened was that our bodies were so used to burning glucose that once our glycogen stores dried up we were left incapable of efficiently resorting to fatty acid metabolism for energy production. This is not the state that an endurance athlete should find himself or herself as fatty acid metabolism is what drives energy production during long events.
The biggest change that occurred in my diet wasn’t just the removal of sweet foods, but also the fact that I had to replace this energy with something else… fats and proteins. Till then, I had been educated from all fronts that fats were bad! Sports scientists, nutritionists, the AIS, coaches… everyone pointed the finger at fats being bad for you. To turn this around and be snacking on avocados, nuts, full-fat butter and cheese… it was hard but rewarding. During this period Graham and I saw no increases in weight and if anything, we leaned & toned up. Further to this, over the two months our energy levels began to sore. The cravings subsided and my own general emotional wellbeing strengthened. I began to feel like I was in a constant state of calmness, no longer seeking sugar inputs for the mid-morning and mid-afternoon cravings. Better still, I began to see signs that my hormones were balancing, my endurance was enhancing, recovery from strength training had quickened, and my Achilles was getting better! At last I was winning.
Since this experience I have not been a princess when it comes to sugar intake and there have been setbacks. The festive season threw me off course a little, as did an increase in travel and competitions, which lead to a loss of routines. But I have realized that reducing stressors and remaining in nutritional health is all about balance and being aware of what certain tasks, thoughts and food groups do to your own body. For me, I have realized that as soon as I overindulge in sugary foods, I become more susceptible to inflammation. This is also true if I work too much without enough rest. For example, despite no dramatic changes to my training, in the post-festive season I saw a slight return of my Achilles as well as a grizzly knee. This less balanced diet and lifestyle also saw more of my raw emotions and my ability to cope with stressors diminish. As I became aware of the fact that I felt I was travelling backwards, I cleaned up my diet and work schedule again, noticing rapid improvements in the inflammatory responses in my body. In short, I started winning again!
Way Forward: More research!
Since experiencing such dramatic changes for myself I am beginning to cautiously suggest similar changes to clients who are experiencing chronic injury issues. Without fail, I am seeing similar results. I have seen a client who had not menstruated for two years return to healthy cycles. I have had another who felt she was unable to cope with workplace stressors thrive again. Similarly, I have had two clients overcome tendinopathies and another a chronic knee inflammatory issue. Things certainly look positive from a coaching perspective.
But the story doesn’t just stop at sugar and stress. What I have now become aware of through my continued research into the modern literature is that there is a plethora of studies currently being conducted on holistic health, diet and lifestyle, with plausible links to chronic inflammation. Evidence suggests that chronic inflammation could be strongly linked to lifestyle diseases, such as cardiovascular disease, arthritis, diabetes and even neurological diseases. Whilst such studies appear to be embraced by the medical and alternative health world, it fascinates me that it doesn’t appear to be filtering into the sports industry. I see a strong need to find current, accurate research on diet, stress and chronic inflammation’s link to the world of sports injuries and recovery.
Therefore, in later blog posts, I hope to be able to share my studies on other aspects of nutrition and lifestyle, and how this may begin to point the finger towards causation for poor recovery from training and injury. Areas of interest to me are now:
Until then, I urge you to reflect on your own holistic health and to take note of how small decisions in diet, sleep, exercise and work manifest in your body’s ability to recover. Should you feel the need to experiment with your holistic health, I believe that the perseverance and hard work will likely pay off in your health, recovery and performance. Play hard!
Since the start of 2014 I have been battling return from an Achilles injury. I do not use the word battling loosely as this is what it has been. A battle. I have tried just about every quick remedy I can. In this order I have tried and mostly failed:
However, not completely naïve I did start to think about nutrition and recovery earlier this year when I sat with AIS dieticians, a leading sport nutritionist. I had reservations of my ability to recover from hard sessions, and constant tendency to iron deficiency and hormonal imbalance. I had noticed that my resilience from stressor loads was not where I wanted nor expected it to be, and that it was something I needed to address. In other words, I needed to stop patching and start fixing underlying causes. I made some changes to nutrition then:
The results? A slight improvement but I was still noticing the niggles and my Achilles still showed inflammation. So I faced the reality and plucked up the courage to fight the biggest battle of all – removing all sugar from my diet. As the ultimate fruit bat, this is like putting a possum on a fruit-free diet. Yikes!?
Nutrition guru, Darryl Griffiths of the Australian company Shotz Sports Nutrition in Melbourne, first highlighted the evils of sugar to me. Built sturdier and more mean than an Audi sports car, Darryl was horrified at my tendency… no dependency… on sugar. At the time I shrugged it off as bulls$@t – ‘Yeah, yeah, but endurance athletes need the carbs!’ I was merely frightened. If I wrote my current dietary pattern for a day down it looked something like this:
So there you had it, a day of highs, lows and one huge amount of sugar… mostly in the form of fructose. My moods swung, energy pitched and plummeted and stress levels were hard to control. I struggled to sit down, felt restless at my desk, and thoughts could even feel cloudy. If something got difficult I found myself reaching for the dried fruit jar. It sometimes helped a bit. However, underneath this is no way to live life. It was time to make a change.
There is so much information out there on how to come back from injury. We have all heard it. Build 5% each week, start with slower training and gradually introduce the faster stuff. However, there are so many other times of transition in our lives and as summer approaches, I believe this is a time for caution. For haven’t we all at some stage said to ourselves, ‘Summer is here! It is time to finish up work for a while, whip out the toys and get fit!’
I know that I used to have it in my head that as soon as university exams were done and dusted I would be able to throw myself head first into heavy training to 'get back to where I want or need to be'. This thought process spells danger and I fell into the trap many times.
The first problem is that many of us lead a more sedentary lifestyle and our body may have become used to sitting down a lot. Suddenly bouncing up and spending time on your feet, added to a training load can come at the price of injury or illness.
Secondly, you need to think about how much you have been doing and slowly ease yourself into heavier training. Perhaps give yourself 1-2 weeks of slowly building up the training. If you are unsure how to do this, maybe the first week should just be about slow volume. Go for runs, some long and some short, some with friends and some on your own. Add in some strength and easy cross training, all at a talking pace. Then, in the second week, I would start to add in some gentle intensity in your training. Opt for longer, slightly slower repetitions over shorter & faster ones. Some example sessions that can get you started are:
These sessions are still aerobic sessions and will prep the body. Don't forget to keep up the strength training and focus lots on activating the core and glute (bottom) muscles to support your hips & running form.
For those who feel prone to niggles or injury, one of the best things that I have been recently introduced to by my NZ coach, James Kuegler of Cadence Coaching, is water running, preferably in the ocean or sea water. Here is what I do (at least 3 times per week at the moment as I return from injury):
In summary, avoid the pitfalls of being too excited about summer. Remember, it is a wonderful season but should not always be viewed as a boot camp. My challenge to you is this: Get yourself fit without taking risks. Learn to train smart and in a way that you can sustain most of the year despite how busy your life can become. If you do, the results will take care of themselves.
We are lead to believe that overtraining is a ‘syndrome’ reserved for the elite or the silly. After all, elite athletes can easily complete hours of solid training. And the silly? They just do a lot. However, in this article I wish to highlight an important paradox about overtraining.
I recently had a client who came to me following difficulty completing a trail race. He was a forty-year old, single parent of three children and running his own business. He was also chairman of a school board and heavily involved in his eldest son’s sporting ambitions. Amongst this schedule, he was fitting in four sessions of training a week. Two of these were intervals with a local squad. The remaining sessions were run early in the morning before the children got up. On his best weeks he may complete about five to six hours of training, plus a little stretching before bed.
Following discussions with my client, it became evident that he was suffering from overtraining: sleep constantly disturbed; heart rate suppressed whilst training hard; elevated heart rate in the morning; daily fatigue, especially in his legs; depressed mood with decreased tolerance to stressors at work and home; moodiness with the children; and a failure to athletically perform in races. He was neither elite nor silly, just a guy who works hard for the benefit of everyone.
This leads to the question, how could my client be over trained? After all, the text-book definition suggests overtraining as: ‘a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity.’
When I raised this notion of overtraining my client’s response was, ‘but I only train up to four sessions per week!’ If you experienced a similar reaction to the word exercise, now consider this:
Overtraining = Working Out + Daily Stressors > Rest + Recovery
Many athletes do not take into account their daily stressors, which may actually be a far greater load than that of the workouts they complete. Note that I am not talking about stresses. You may enjoy these activities but cumulatively, they place a load on the body. Busy adults can find that the cumulative load of training and daily stressors can exceed their rest and recovery. My client loves many aspects of what he does but the cumulative load has led to emotional, mental and physical fatigue to a point where he risks injury, sickness or underperformance.
This now leads to the next question, how do you bring a busy adult back from overtraining? Too often we divert straight to the exercise. And whilst yes, this may need work and adjustment; it is not always the underlying problem. What I like to suggest to my clients is - modify what you can modify.
For many individuals it would be hard to create more time in the day for rest and recovery whilst also doing everything else that you do. We can’t change the number of hours in a day or the fact that we must work in order to pay the bills. For an adult, exercise is often a necessary unwind, a chance to personal endeavor, or socialize with like-minded people. Simply cutting back training may not be the answer.
However, often we can change small things, small routines, behaviors or personal rules that have become so ingrained that we barely recognize them. Not only do they take time, but also valuable emotional and physical energy. Do any of these ring a bell?
These are just a few arguments that I have heard over the last few months and a case of very black and white thinking. I have found that most athletes I work with are Type A personalities and like myself, we struggle to see the shades of grey. Reducing unnecessary rules, tasks and routines may be a positive start in allowing your body more rest and recovery. For example:
Secondly, everyone can change his or her diet. It doesn’t need to be going on a diet, but everyone can modify what they choose to eat to reduce or eliminate refined carbohydrates, unhealthy vegetable oils, caffeine and sugar. Dietary changes can have a huge impact on a person’s life, especially the quality of their sleep and balance of their moods. A balanced diet rich in protein will assist the body’s ability to recover from training sessions whilst healthy fats will support the neural and endocrine systems.
Rest and recovery also needs your attention. Rest certainly suggests sleep but other passive and active recovery methods are also important to consider. Tasks that are creative or mindful will nourish your body as they help to alleviate some of the stress response. Tasks such as cooking, art, reading, mindful walking and yoga are great places to start. Further to this, socialization in moderation will help to support the hormonal system, especially the regeneration of our masculinity and femininity.
Finally, allow the body to sleep. It is during sleep that the true physical and mental recovery can happen. During the night, the earlier sleep cycles are important for the body’s physical recovery then in the latter dreaming cycles the body is mentally and emotionally repairing. Dealing with daily stress, including dietary stress, will lead to better sleep quality, and greater mental and physical performance the next day.
In summary, one of the most common misconceptions in sport and exercise is that training is just completing a workout. On the contrary, training is the workout PLUS the recovery that follows. As our body deals with all stressors in the same way, the harder we push in training (volume, strength or intensity) and life (work, family, volunteer, social) the greater the recovery required. In essence, if you wish to optimize your performance and avoid overtraining, consider everything that you are doing. The less stress we are under in our daily life, the more capable we will be of training to capacity.
Lying face down on a treatment table with pins sticking precariously out of my feet I had a ‘Light’s on!’ moment. I am not sure if it was the removal of my Chi blockage or something less profound? But I had this sudden realisation that my Achilles injury has helped to foster our Find Your Feet business venture in Hobart.
Graham and I are currently in the deep end of a scary process - establishing a retail store in Hobart as part of an expansion of Find Your Feet’s services. Our mission is to provide education, apparel, and fast & light equipment to the Australian community so we can all venture further afield… leaving the elephant at home.
Right at this point I feel like I am the elephant… opening a zoo. Orders, staff, insurance, banks, finance, revenues, leases, outgoings… they look like friendly’ish words but they can have big feet and sharp teeth! However, navigating my through this is my friend the Achilles injury. Why? It is teaching me to ask for help and hand over control to the experts.
Naturally, the healing process started with stubbornness. My teachers once called this trait ‘highly independent’. Family and friends may lean more towards elephantheadedness (after all, friends are those who tell you when you have spinach stuck between your teeth… right?!). But over time I have been propelled onto more treatment tables than I have pairs of running shoes. I have uttered the terrifying words, ‘I need some help’ more times than I have said, ‘I’m hungry’. I am resigned to the fact that it will be the experts not Dr Internet who will help me get better.
In healing my Achilles I have exposed myself to new ways and treatments. Whilst I have still utilised massage and traditional physiotherapy methods, I have:
Yes. I have had, felt, spent and asked for more help & humiliation than any stubborn 28 year old should ever dream of. And I am a better business women because of it.
Not only have I had more time and energy in the day to work on Find Your Feet (thanks to a reduction in training volumes), but I have also become more open to asking for assistance. I am no longer wasting time playing Dr Karl on the internet, but rather I am going directly to the experts and asking, ‘How…?’ I am enjoying exposing myself to new methodologies and challenging myself in newfangled ways. My business and my coaching skills are all the better for it… I have learnt to ask for help.
So next time I get a niggle (hopefully never but that’s wishful thinking!), I will try to brush away the immediate panic and let’s fix it thoughts. I will shut the lid of my laptop and look to the amazing community around me instead. Less black and white in my thinking, I refuse to be an elephant standing in the same pool of mud. For underlying all of this, I now know that the benefits will be far greater than physical. My injury could help the entire Find Your Feet community too!
‘Lydiard holds all the Keys to running success’ – Barry Magee
Over the years I have had my fair share of niggles and big learning curves. As a younger athlete I always thought more was better and that my body was tough enough to cope with a mess of speed, volume and strength all thrown in together. Thankfully none of these niggles have progressed to true injuries and I believe that I can truthfully track this back to a series of outstanding coaches who put me on the safe track over the years. These were Max Cherry, Barry Magee and Dick Telford. Over the last 18 months, I have become increasingly aware of their influence on my running and coaching, particularly when it comes to injury prevention. In this article, I am going to explore the importance of buffering injuries through periodization and the value of investing in an aerobic base by exploring the methods of my coaching mentors. To do this, I begin with Arthur Lydiard.
Potentially the Father of formalized base training, New Zealand’s Arthur Lydiard (1917 – 2004) rose to fame through his coaching of marathon legends, Peter Snell, Murray Halberg, Lorraine Moller and Barry Magee. Lydiard’s coaching foundations have become an integral part of many coaches’ current approaches to endurance training. In recent years, the likes of Nic Bideau, Dick Telford and Barry Magee have endorsed Lydiard’s ideas. His theories are also an evident part of the Kenyan Way.
It was Barry Magee whom I trained under during my year of study in Auckland and who introduced me to principles of Lydiard. I remember sitting in his lounge room watching him draw Lydiard’s Pyramid of Performance. For most of the year, Magee would send us off tempo running around the grassy volcanic cones of Auckland. Every weekend we would head to the Waitakere Ranges to run the famous Lydiard 22 mile hilly loop. It was only immediately prior to our key races that Magee embarked us on the higher intensity, shorter duration training sessions.
Following the Lydiard Way, Magee determined that all athletes, irrespective of their age or distance specializations, required a substantial aerobic base to protect them from injury and to sustain their maximal performance ability. Without this aerobic foundation and as running speeds and intensity increased closer to races, a myriad of yo-yo performances, injuries and disrupted training could occur. In my latter years, and without the direction of a coach, I fell into the trap of increasing my anaerobic training to the detriment of my aerobic base. Niggles and underperformance ensued.
As Magee reiterated with us, Lydiard believed that injury prevention and performance lay in the development of a long aerobic training base otherwise known as cardio or base training. That is, running should be conducted frequently and at intensities low enough for the oxygen intact to adequately meet the energy demands of the working muscles. In practical terms, in a fit athlete this type of running can be maintained for many minutes or hours and focuses on lower heart rates (generally between 60 & 80% of your maximal heart rate).
Following long base periods, Lydiard and Magee required their athletes to move into a transition phase characterized by hill resistance and leg-speed training. The purpose of this phase was to continue to maintain the aerobic base but to strengthen the leg muscles in preparation for the anaerobic training that was soon to follow. Lydiard’s hills were not classed as intervals like we often carry out here in Australia, but rather bounding, springing and bouncing up the hills to define the muscles and running technique required to run fast. Lydiard’s alternative was to conduct this training in a gym setting with a focus on leg strength and plyometrics.
Prior to my move to Auckland, a highly influential Tasmanian distance coach, Max Cherry, coached me. Cherry came from Percy Cerutty’s running school at Portsea. The Percy Cerutty approach was to train like a Spartan throughout a season and an integral part of Cherry’s coaching were large training volumes interspersed with plenty of bounding, springing and intervals. Cherry emphasized that these sessions would prime our legs for the demands of track running which were carried out on Tuesdays and Thursdays. The key difference between Cherry and Magee’s training was that Magee isolated the hills to a specific block whilst Cherry would intersperse them constantly through the season. However, both coaches would always ensure their athletes had the cardiovascular base behind them before participating in this type of hill training.
Lydiard believed that only after his athletes had completed their aerobic and resistance training phases were they ready to move onto true anaerobic or speed work. He determined that without the earlier two training phases, the athlete was at risk of systemic acidosis, a body state in which the cellular mechanisms that allow for balanced chemistry and recovery within the muscles are compromised. In simpler terms, Lydiard used to refer to anaerobic training as ‘tiring, exacting work’ that degraded the body (as apposed to aerobic training that upgraded the body). The anaerobic training was carefully interspersed with recovery training and rest days to ensure that the repair process generated a stronger body & mind. His athletes would perform numerous bouts of high speed work with just enough recovery to get through the workout holding good form, but in doing so create the desired training effect of an increased ability of the body to chemically ‘buffer’ the lactic acid. This training has also become known as VO2 max training and would lead an athlete into the taper period before his or her main race.
I currently train under the influence of the renowned Canberra distance coach, Dick Telford. Dick is another who buys into the Lydiard Way. Telford’s training is strongly influenced by the environment of Canberra, utilizing the hills and bushlands to develop our aerobic base before approaching speed training on the track during specific parts of the summer. Hills are Telford’s greatest friend and some of his sessions have been a key feature in my training partner’s programs since they were 14 years old. Telford keeps the most intense training to the end of the season when our bodies are fully primed for it. Very few of his athletes appear to ever be injured.
However, from where I sit as a coach, the modern ‘Australian Way’ of training for distance events is a bit of a jumble for most runners. There is often a mish-mash of long runs, jogging, cross training, very high-speed intervals and occasionally strength training all in the same week and all year round. There often appears to be no thought to periodization and the supplementation of running with strength-building training. This is particularly true of my adult runners who seem to fall into three categories. The first are those who just duck out the door in their moment of spare time for a run, moving by feel and training hard or easy, depending on the amount of time they have available. Their training often one-hit-wonder’ish with large or fast bouts followed by numerous rest days until the next session can be squeezed in. The second are those who love to run but prefer to plod out the door and just continue on plodding until an event pops up that they wish to enter. The third are those individuals that want to get fast faster. Every session they do is conducted at high intensities or large volumes, with little thought given to rest or recovery. Gym sessions are tough, swims are tough, and runs are long and tough. Eventually their body or mind snaps.
Perhaps this ‘Australian Way’ comes back to our ability to train all year round. Unlike the Europeans who have snow forcing them to take a bit of downtime, we can continue to run and run and run all year. Add to this the overly full calendar of running events and we seen to just move from one race to another without thought given to periodization. In other words, we love to run and thus even when our bodies are screaming out for a rest we simply say, ‘but one more dawn run can’t hurt?!’ The result of all this is that in 2013, more than 80% of runners in Australia experienced an injury.
Despite wisdom and experience, last year I fell into this trap. I returned from racing at the World Orienteering Championships in Finland knowing that I needed to develop more speed and endurance. I jumped straight into strength training, track running, hill intervals, fartlek, Parkruns and a streak of races. More speed, more speed! What I failed to remember at the time was that my body was run down from the races and that before I should begin my speed preparations I needed to slowly rebuild my aerobic base and strength to a point where my body was strong enough to handle the degrading anaerobic work. A niggling Achilles and hamstring ensued.
Wiser now, my training has returned to the Lydiard Way and the coaching principles of Magee, Cherry and Telford. Currently my training is focused around building my aerobic base via: long slow runs over the Canberra hills; increasing my jogging miles in the mornings; replacing speed training with tempo runs of around 10-16km conducted at marathon pace; and working on overall body strength in the gym. This phase will last for around 12 weeks in total.
In April I will initiate a hill specific phase that will be focused on hill intervals, leg speed running and plyometric training in the gym. During this time I will still aim to maintain my long runs and easy jogging miles to ensure that the aerobic system remains strong. Finally, when the body feels fully prepared, I will reenter my last phase of training that will include race specific and speed training. This will be interspersed with lots of jogging, long runs and additional recovery days to counterbalance the intensity.
In conclusion, in order for us to achieve our greatest levels of performance and avoid injuries, we need to be prepared to take our time. Rushing the development of our aerobic base or failing altogether to periodise our training can lead to a mash of training that can ultimately lead to underperforming on race day or degrading the body to a point of injury. For a lasting experience in the sport, I believe we need to run in the steps of our coaching fathers, that of Lydiard, Magee, Cherry and Telford. As they have influenced on me, training hard but smart can be your ultimate weapon.
Since the start of 2012 I have been working behind the scenes with a number of our young athletes. They all bounced into our first meeting with large ambitions, boundless energy but slightly ‘broken’. Injuries, sickness and fatigue!
Here I would like to share a story. In 2010, during Find Your Feet’s early days I had a lovely young guy, Josh, who approached me for some advice. Having grown up on King Island and only recently moved to Hobart, Josh was keen to develop his running. His initial goal was to complete the Flinders Island 30km race that was in about four months time. However, Josh was broken.
‘I find that I have all this energy at the beginning of the week and go hard on Monday, Tuesday, Wednesday and sometimes Thursday but then have to have the rest of the week off because I am too tired at the end of the weeks.’
I am sure we can all see the error in Josh’s ways. Going hard for four days straight and expect to be able to keep this going? Some slight alterations to Josh’s training has seen him recently become one of Tasmania’s most elite senior runners.
At some stage we all fall into the trap of thinking more is better. More training, more regimented nutrition, more competition, more work, more study, more friends… our personal list of ‘mores’ is almost as long as our list of ‘shoulds’. Like everything, there is a plausible balance where one has to do more to get more out of oneself. But past this fuzzy threshold lies a grey world of potential fatigue, injury, sickness and winter-blues. Not only this, but like Josh, we seem to stop thinking straight, get in a rat-race cycle, and not be able to work out why things start to fall apart.
So how can we avoid falling into this trap? How can we define that perfect balance where optimal enjoyment, health and performance lie? I believe the answer to this lies in excellent planning and preferably, with the assistance of a great coach.
When a new athlete starts with me, it almost always seems to be at a point in their lives when they have dozens of balls in the air or are faced with a tough decision. What to do at university next year? How to come back from injury? How to balance training when I begin my new job? Then add in family, friends, training, competition, first time on a national team… it quickly becomes overwhelming. I call this the Much Syndrome. Although I know for certain that I am the greatest sucker for ‘doing more’, when I step back and reflect I realize that there is a serious equation at play: when things near the level of too much, we begin to feel we have to do more. Therefore, my first coaching advice I give is to have a rest. This means one to three weeks of catching up – sleep, gentle exercise, time at home and work or study. This remedy is amazing!
Following a rest period, the clarity of the mind is amazing. Suddenly my athletes have a renewed sense of purpose and their energy is infectious. We may even begin to see huge jumps in their level of performance without any changes to their training. I attribute this to improved concentration, logical thinking and physical adaptation following their previous training.
The second stage of overcoming the Much Syndrome is creating a good plan. Very few of my athletes seemed to plan ahead. Not any more! In order to create a plan we use a spreadsheet that covers every week of the year. This is how our plan evolves:
As I have seen with Josh and many of my other runners, big improvements can be made by having a bit of rest, planning life’s commitments into your training, and not being afraid to make some changes. Enlisting the help of a coach who can help you with planning your weeks and reigning you back when you begin to look fatigued will help you stay on track to achieving everything that you are capable of becoming. Remember, coaching is not just a privilege of the elite. Having a coach to help you balance life is often even more important for those amazing senior athletes defying age!
Running Training PlannersRunning training. Two words that put fear in anyone who does run. But for those of us that do, these two words make us deliriously happy. Try to explain this to the non-runner!
Running, training, Jornet. Three words that put fear in any runner. Killian Jornet was born in a small hut, 2000m high on the slopes of a mountain in Spain. Growing up in the mountains, their entertainment was running and playing in the mountains. Now, at just 23 years of age, Kilian Jornet has broken almost every trail and mountain running record. He also goes in search of his own – record crossing of Mount Blanc and fastest ascent of Mt Kilimanjaro are just to name a couple. In Europe, his name sits on the table next to the salt and pepper. This year, his status became even more legendary after he won the Trail du Mont Blanc. For Jornet, running and training is happiness,
‘Breaking a record doesn’t motivate me. I want to go fast in the mountains, without assistance, without help. Just me and the mountain, to explore my capacities, the “animal” capacities, not technologic or equipment capacities.’
Jornet sparked my quest to write about running training. As a performance consultant and runner, I look for inspiration and new ideas all around me. I read, watch, listen and try to learn how experts, such as Jornet, find that extra 0.01%. I recently typed into Google three words – Running, training and Jornet.
Linking the mind & body‘When I am at home I enjoy spending time in the bush. I leave in the morning between 3 and 5am then again in the afternoon around 1pm. I train three to four hours in the morning and one to two hours in the afternoon. Always on a mountain, a technician, to climb a peak, traverse a valley. The intensity depends on how I feel. If I’m tired, I slow down. Gassss if I feel good. My motto, if your mind is OK, your body will be OK.’
If your mind is OK, your body will be OK. This sounds simple. Is it too simple?
I recently wrote a large research piece on stress and its effects on injury and illness. What I discovered astounded me. All the research indicates that elevated stress levels lead to an increase in unwarranted musculoskeletal pain, weaker muscles and bones, and elevated illness risks. From our Western point of view, Jornet’s training schedule should surely lead to disaster. Even with his motor engine of a VO2 max of 92, ultra racing threshold of 190 beats per minute (bpm), and resting heart rate of 34bpm, Jornet must eventually break? Perhaps his protection is not his physical attributes but rather his mind and just how pure his enjoyment of running is?
‘I think the most important thing about running is not to think too much about training. It’s not about times or splits. When you start worrying too much about your training, that’s bad. Just enjoy running and being in the mountains.’
Jornet’s training program reflects his running values. For him, running is not training but rather a way of exploring his place in his world. Explore a new valley. Climb a new mountain. Do repetitions up a new trail. Seek perfection whilst having perfect fun.
This raises two questions. Can we imitate Jornet’s style of training in our normal routines that often involve cities, pavements, roads and cars? Should we imitate his freer mountain lifestyle with our dark mornings, full-time work, children…? I believe the answer is yes if we are to continue to run without illness and injury.
The purpose of training programsWe need training programs. They form a foundation that allows us to structure our running sessions, monitor our progression and substitute in new learning when we can. However, too often I see runners ‘broken’, heavily fatigued or just disenchanted with running. Either they have been haphazardly training with no structure at all and pushing past their natural limitations, ignoring the cautioning signals, or they have a training program set so heavily in concrete that the whole process of running has lost its art form. For the latter runners, the sport has become a chore.
It is important to understand the science of structured training. I view the training planner as your brake, not your accelerator. It is always easy to tell yourself to go harder, longer, higher. It is much harder to know when to stop. Your training planner can become your personalized reference and help to answer the difficult questions - when should I go long? When can I go hard? How often can I peak for a race? How much do I need to rest and recover? But when is enough, enough?
Body systems and Jornet’s principle of individuality‘Each person is unique. Not only morphological and physiological characteristics are different, the man is something more than the sum of these parts. It is a mistake to expect identical reactions between two individuals performing the same job. This principle is crucial because it indicates that it is not to copy what others do.’ – Jornet, 2012
When you start out as a runner, both the musculoskeletal and cardiovascular systems take equal charge of your abilities: heavy breathing, racing heart and legs yelling STOP! But as we get fitter and our cardiovascular system becomes stronger, the body’s limits become fuzzier. You begin to relax as you run, control your breathing and don’t pull up too sore. So how do we know when to stop?
The cardiovascular system becomes quiet as soon as you stop running. The musculoskeletal system only tells you to stop when the muscle fibers tear too far, a bone becomes unhappy or you really hit the wall. Therefore, forming a training planner and monitoring these systems over time will allow you to understand where your limits are and then guide you with less risk of injury or illness. This process is science, it needs to be learnt and it needs to be individualized.
Focus, goal setting and Jornet’s principle of overloadsThe focus
When I work with my clients, I begin by asking them, ‘why do you run and exercise?’ Their response to this question forms the focus of everything that they do with their sport. For example, ‘I run because it helps me remain less stressed at work’. This is not a goal but instead a value that keeps everything they do with their running in perspective. For Jornet, this is his love of running fast in the mountains.
Goals should not be pass or fail items but rather all the events and missions that make you fidgety with excitement. Big, small, fast, long… they should all go into the training planner. There is usually one or two big races a year that grab your focus from the start and to which your training can be tailored. Excitement, spontaneity and the body’s state of repair closer to the day should be used to determine whether you enter and run in any of the others.
The purpose of training is to damage muscle fibers so that when there is adequate time to rest, they repair with more strength and agility. Racing is even harder on the body and needs to be adequately compensated for. Month-to-month, week-to-week, day-to-day, the flow of training and racing needs to be built towards a pinnacle of intensity or volume, and then a planned time of rest can follow to allow the body to recover. My clients are asked to plan these things – the hard months and the easy weeks; the hard days and the easy days. Jornet calls this the principle of overloads.
‘A workout is a burden, a job, and a break is needed in order to benefit from it. The loads can build up but then require a rest period to recover, so as not to encounter overtraining.’
Planning and Jornet’s principles of flexibility & continuityWe should use our training program to know when it is sensible to apply ‘gassss’ or when we need to recover. We can use it to guide us on when to train for volume or speed. Without contradicting myself, having this structure then allows us to be flexibility… because life is a flexible thing. As Jornet states, ‘If I’m tired, I slow down. Gassss if I feel good.’
When you see a mountain, run up it. When you find a trail, follow it. When you wonder what lies down the road, find out. Just ensure there is continuity and specificity, all within the limits of your training planner. Jornet explains,
‘Training has to be play and mimic the most similar features found in the competition. Racing across a mountain means we must train in the mountains and on technical trails. Continuity is essential to maintain a good fitness level.’
Rejajado and Jornet’s principle of recoveryRecovery must be structured into the program. It looks after both your body and your mind. If there is no time set aside to rest, the muscles and their protective connective tissue continue to be pushed and stretched, pulled and micro-torn. The damage builds and every system in the body will be sent messages from the brain that we are under stress triggering the body to begin the flight-or-fight response. The release of additional hormones and neurotransmitters, as well as the damage in the muscles and connective tissue puts the body at significant risk of injury or illness. One to three rest or recovery days can help to prevent this harmful reaction and ensure that you get the most out of the harder days of training.
In order to achieve what he does, Jornet must be King of Recovery. As he explains,
‘It is perhaps more important than even the active phase. Recovery is not training but rather rejajado… relaxation… stretching, drinking … When your mind is OK, your body is OK.’
Explore within a structureIn summary, if we follow a training structure but be adaptive and sensible we give ourselves the opportunity to experience running as the art-form of exploration. We can set ourselves challenges, explore the backwaters of our local suburb, be spontaneous with friends, and all within the bounds of our training planner. We can trial things, practice, fail and then ultimately seek to perfect the winning concepts. In my own words, if it feels good, it is good, then keep running till you believe you are good. After all, if you get the hard runs completed, and you work consistently to recover… who knows how many more Jornet’s are hidden in Australia?
My recent Irun article discussing the importance of recovery in training sparked remarkable interest amongst readers. I loved reading through all the feedback. One reader asked a very thought-provoking question: to what extent does the recovery process and necessity of rest change in an older runner? My correspondent was a remarkable 65-year-old athlete who recently ran the Boston marathon. Following the event, he pulled up stiff and sore, especially in his hamstring muscles. He explained that even with plenty of therapeutic treatment and stretching, it had still taken him ten weeks to recover. For me, his story raises two questions, does age alter the degree of damage that occurs to the body during intensive exercise and is the recovery rate significantly delayed?
The 2005 World Masters Games attracted over 21,000 competitors, highlighting the flourishing interest in maintaining a high level of physical performance throughout the lifespan (Fell & Williams, 2008). Bringing this closer to home, you only have to look around at a fun run to realize that most of the athletes participating are ‘older’. For this article, I will rely on the work of Pimentel et al. (2003) who suggests that ‘older’ refers to greater than 50-years-old, an age at which he noted rapid decline in physical athletic capacities.
Ageing is accompanied by significant declines in physical functioning capacity. Although regular exercise helps to protect against age-related illnesses, our older runners will notice a decrease in performance and, like my correspondent, often a delay in their recovery following higher intensity efforts. So, why does performance decrease with age and what causes the delay in recovery in older athletes?
Unfortunately a number of physical changes occur as we age that will affect our performance. These include (but are not limited to) changes to skeletal and heart muscle, and glycogen uptake and re-synthesis (Du et al. 2005).
Skeletal muscle is the muscle that generates movement and power as we run and an older runner will undergo greater exercise induced skeletal muscle damage. With advancing age, the muscle’s ability to repair and adapt is diminished. This could be caused by a decrease in muscle capillarization and mitochondrial activity (the power generators in the muscle) (Du et al. 2005); Fell & Williams, 2008). However, the good news is that training in older age can impart a protective effect on skeletal muscle, thus delaying these effects.
This leads us to a discussion about running training in older athletes. The main purpose of training is to unbalance the homeostasis of an individual’s functional systems, and the natural consequence of this is some degree of fatigue (Fell & Williams 2008; Smith & Norris 2002). If the body is allowed to recover with effective rest and nutrition, this should lead to adaptations that will prepare the individual for future physical demands and preferably, increased performance. However, does this process of insult and enhancement differ with age?
Below is a diagram taken from a paper by Fell & Williams, 2008, who adapted the model from Smith & Norris, 2002. In the diagram they propose that following an equal training stimulus, older athletes will experience greater damage and fatigue which delays the recovery response. That is, an older runner is likely to feel more sore, more tired and take longer to recover.
(Fell & Williams, 2008)
Below is another diagram presented by Fell & Williams. Figure 2 proposes that if a younger athlete and a veteran athlete move through the exact same training cycle involving regular training stimulus’ followed by a period of recovery, the younger athlete will enhance their performance whilst the older athlete will begin to show a decrease in performance. As we discussed earlier, the veteran athlete requires a longer recovery period than the younger athlete, and this should be accounted for in the training program. Of concern is that continued training without adequate rest actually results in progressive overreaching.
Here I will refer to my dear old coach Max Cherry who passed away in 2008. Max always used to say that for every 10km we race, we must allow one week to recover. This meant that following a marathon, I would allow myself four weeks to return to full strength before I began hard training again. I was just 20-years-old at the time. This theory has never failed me and is thoroughly supported in the scientific literature (Smith & Norris 2002). If we take into account the two diagrams above, an older runner might be looking for at least five to six weeks gentle recovery before jumping back into a higher intensity program.
A discussion on recovery would not be complete without mentioning nutrition. The literature shows that older adults should consume adequate carbohydrates during endurance training (6-8g/kg/day) and may benefit from the provision of carbohydrate and protein in the early recovery phase following endurance exercise to maximize glycogen re-synthesis in the muscles. There is no suggestion in the literature that fluid intake needs to differ with increasing age (Tarnopolsky 2008).
This has been a long article that has raised many valid points for consideration when conceptualizing training programs for veteran runners. The most important concept that I have ascertained from my research is that runners greater than 50-years should allow for an increased quantity of recovery following high-intensity efforts due to the increased muscle damage. Nutrition should focus on protein to assist in the muscle repair process and carbohydrates to increase glycogen re-synthesis. Finally, if in doubt, err on the side of safety and have an extra rest or recovery day - any training that you are doing is imparting a protective effect on your muscle and heart, and warding off age-related problems.
Du, N, Bai, S, Oguri, K, Kato, Y, Matsumoto, I, Kawase, H & Matsuoka, T 2005, 'Heart rate recovery after exercise and neural regulation of heart rate variability in 30-40 year old female marathon runners', Journal of Sports Science and Medicine, vol. 4, pp. 9-17.
Fell, J & Williams, AD 2008, 'The effect of aging on skeletal muscle recovery from exercise: possible implications for the aging athlete', Journal of Aging and Physical Activity, vol. 16, no. 1, pp. 97-115.
Pimentel, AE, Gentile, CL, Tanaka, H, Seals, DR & Gates, PE 2003, 'Greater rate of decline in maximal aerobic capacity with age in endurance-trained than in sedentary men', Journal of Applied Physiology, vol. 94, no. 6, pp. 2406-13.
Smith, D & Norris, S 2002, 'Training load and monitoring an athlete’s tolerance for endurance training', Enhancing recovery, preventing underperformance in athletes. Champaign (IL): Human Kinetics, pp. 81-101.
Tarnopolsky, MA 2008, 'Nutritional consideration in the aging athlete', Clinical Journal of Sport Medicine, vol. 18, no. 6, p. 531.
I am sure many of us have had to stop running for a period of time. In desperation to maintain our fitness we find ourselves delving into the garage to pull out that old rusty bike. Perhaps the novelty of running training everyday has begun to waiver and in a moment of weakness you are walking away from the bike shop with a shiny new machine? Or are you like myself who sometimes migrates into the gym when the temperatures plunge and the thought of another day with cold, wooden fingers is just too unappealing? The purpose of this article was to broach the difficult topic of cross-training for athletic performance and to review the literature to determine if cycle training impedes or supports our running.
Despite strong attempts to uncover the most recent research on the crossover between cycling and running, very little appears to have been conducted in this area. The most significant information discusses the need to balance swimming, cycling and running for optimal triathlon performance. For example, Millet et. al. (2002) tried to determine the extent of specificity between disciplinary training in triathletes. They concluded that swimming appears to be a highly specific activity, which does not gain nor provide benefits from, or to, the other disciplines. This is also supported by Tanaka (1994) who suggested that swimming training may result in minimum transfer of training effects, especially on the cardiovascular system. However, Millet et. al. did determine that cross-training effects do occur between cycle training and running performance in the elite triathletes.
In a later study, Millet et. al. (2009) conducted a synopsis of the literature to determine what the physiological differences are between cycling and running. They compared physiological variables such as maximal oxygen consumption (VO2max) and heart rate variances in triathletes, cyclists and runners. At the conclusion of their comparisons they determined that runners and cyclists can achieve similar VO2max results in their specialized disciples but not if they attempt to conduct the test in their non-targeted sport. A triathlete who specializes in both disciplines may achieve equal results on a treadmill and a cycle ergometer. Within the literature they also found an increased rate and level of fatigue in runners than in cyclists that caused a decrease in maximal strength. Perhaps due to this, there were significant differences in heart rate training zones for runners and cyclists. Therefore, they concluded that running places the body under greater demands and that there is more physiological training transfer from running to cycling than visa versa. Tanaka et. al. (1994) supports this be stating, ‘the nonspecific training effects seem to be more noticeable when running is performed as a cross-training mode’.
Foster et. al. (1995) suggested that cycle cross-training can create positive muscular changes to aid running performance but not to the same degree as increasing one’s specific training. More recently, Smith (2012) conducted a study of cross-training benefits on the cardiovascular system of thirteen athletics athletes over six weeks. He concluded that his subjects displayed no significant differences in their running economy or VO2max results post cycle training. ‘Cross-training effects never exceed those induced by the sport-specific training mode… the principles of specificity of training tend to have greatest significance in the highly trained athlete.’ (Foster et. al., 1995)
White et. al. (2003) conducted a study to examine whether substituting 50% of run training volume with cycle cross-training would maintain the competitiveness of female distance runners over a five week recuperation phases. They noted that although there was a slight decrease in their 3000m times, there was no actual loss of aerobic performance.
Therefore, for the elite runners, this discussion of the most relevant literature suggests that nothing beats the specificity of running to run. During the height of the season and in the lead up to major races, it would be preferable that cycle cross-training is not used as a substitute to running training. The most positive effects of cycle training could be during the off-peak time or following injury. During these periods, cycle training may maintain previous aerobic performance up to around six weeks. Following this, a decrease in running function may occur.
So far we have focussed on the training effects in the elite athlete but what significance does this hold for us mere mortals? After all, cross-training is a widely used approach for structuring a training programme. For the general population, evidence suggests that cross-training may be highly beneficial in improving overall fitness. Similarly, cross-training may be an appropriate supplement when beginning running and during periods of overtraining or psychological fatigue, such as during periods of high intensity employment (Tanaka, 1994). Finding the right balance of cross-training to running is a matter of working through your goals and determining the importance of running outcomes. A good coach should be able to assist you with this.
Finally, if cycling is your main sport, the nature of the increased physical demands of running may actually lead to a positive effect on cycle performance.
Foster, C., Hector, L.L., Welsh, R., Schrager, M., Green, M.A., & Snyder, A.C. (1995). Effect of specific versus cross-training on running performance. European Journal of Applied Physiology and Occupational Physiology. 70(4), 367-372, DOI: 10.1007/BF00865035
Millet, G.P., Candau, R.B., Barbier, B., Busson, T., Rouillon, J.D., & Chatard, J.C. (2002). Modelling the transfers of training effects on performance in elite triathletes. International Journal of Sports Medicine. 23(1), 55-63. DOI: 10.1055/2-2002-19276
Millet, G.P., Vleck, V.E. & Bentley, D.J. 2009. Physiological differences between cycling and running: Lessons from triathletes. Sports Medicine; 39(3), 179-206
Smith, A. 2012. Effect of independent crank cycling training on running economy in collegiate distance runners (unpublished work).
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