Do I need to adapt my training schedule if I wanted to start running further distances than the 5k or 10ks?
Running short, fast distances is a different physical demand v half marathons, marathons ect. Depending on your starting fitness level and what time or distance you’re aiming for will determine how you should plan your training periodization.
If you’re currently running 5 or 10k’s then your cardiovascular system can cope with the workload and the most common reason you’re not running further is because you’re suffering from muscular fatigue whilst running which is causing you to stop.
For an average marathon runner, the heart rate during the race will range from 132 to 142 beats per minute. Provided that you pace yourself correctly it will not be a cardiovascular but a muscular endurance limitation that will stop you from running further. To improve the distances you’re running you need to start to improve your muscular endurance. Before we start to talk about what exercises and periodization we should do let’s look at the movement patterns in running that we need to condition the body for. It is worth noting that athletes have their own individualised running style which will affect the conditioning program.
The running stride
The stride can be split into three phrases: support, drive, and recovery. The support and drive phrases occur when the foot is in contact with the floor. Recovery occurs when the foot in flight to the next drive phrase. Let’s talk about these three phrase in more details; It is important to understand each phrase of running in order to develop a successful conditioning programme for the movement pattern we are trying to optimise.
Support
During the support phase, the foot is in contact with the ground and supports the body against gravity. The body's centre of mass is in the lower abdominal area between the hips. When contact is made with the ground, the knee joint goes into flexion. As the supporting leg bends at the knee, the pelvis lowers on the opposite side. The pelvic dip is opposed by the tensor fasciae lataeilio-tibial band of the supporting leg, the hip abductor, and the abdominals and lower back muscles. The knee flexion is opposed by the eccentric contraction of the quadriceps. The supporting hip continues to extend, and the body's centre of mass passes over the supporting leg. The knee then begins to extend, and the opposite hip rises from its brief dip. The support phase begins to transition into drive.
Drive
The drive leg extends at the knee joint, and at the hips. Such that the toe maintains contact with the ground as that leg trails behind the body. The foot pushes backward and also down. During the drive, the foot may extend also, by a flexing of the soleus and gastrocnemius. Because the knee joint straightens, much of the power of the drive comes from the quadriceps group, and in some running styles, additional power comes from the calves as they extend the foot for a longer drive. This motion is most exhibited in sprinting, shorter runs or a forefoot running style.
Recovery
When the driving toe loses contact with the ground, the recovery phase begins. During recovery, the hip flexes, which rapidly drives the knee forward. Much of the motion of the lower leg is driven by the forces transferred from the upper leg rather than by the action of the muscles. As the knee kicks forward, it exerts torque against the lower leg through the knee joint, causing the leg to snap upward. The degree of leg lift can be consciously adjusted by the runner, with additional muscle power. During the last stage of recovery, the hip achieves maximal flexion, and, as the lower leg rapidly unfolds, which it does in a passive way, the knee joint also reaches its greatest, though not full, extension. During this extension of the leg and flexion of the hip, the hamstring and gluteal muscles are required to stretch rapidly. This creates a load to unload reflex also known as the stretch reflex.
So what have we learn from talking about the bio mechanics of running? Firstly, we have identified that there are different muscle groups at play which we are going to have to concentrate on at different times in the conditioning programs depending on what movement pattern we are optimising. Second, different muscle groups play different roles at different times. And third, we see the importance of the muscles loading to unloading.
Here are some helpful tips to include in your running programs.
Eccentric lunge to power drive
This exercise is designed for eccentric strengthening of the quadriceps going into load to unload movement pattern.
Step 1: Start with two dumbbells by your side, pick a relatively light weight. Slowly lower yourself into an anterior lunge, aim for a 3 down: 1 up tempo.
Step 2: From this position power up with your legs and arms in a running motion driving the opposite leg forward. If you’re trying to improve your sprinting or fast times then flex the ankle complex to raise the heel.
Step 3: Carry the exercise on by repeating step 1 on the opposite leg.
Improve your endurance
Concentrate on building the endurance in your lower body through compound exercises. A few ideas are squats, deadlifts, planks and lunges. Perform 15+ of each exercise with minimal rest.
Running should be the main bulk of your programme with a mixture of long slow duration runs and shorts sprints. Remember that the running machine will not be as beneficial as running outside.
High intensity training
If you’re trying to improve your times you will benefit from including high intensity training. It is also well-known that increasing the intensity of cardiovascular exercise improves oxygen supply to the muscles and increases the lactic acid threshold in the muscle tissues. Over time, lactates build even at low-intensity activity like marathons. It is important to have a high lactate threshold to tolerate this for longer. Similarly, oxygen supply must be as efficient as possible. So high intensity training is vital for long distance running, even if the run is performed slowly. This will also help when dealing with the difficult terrain that many runners will have to deal with. Hills, descents and rocky ground are often added for an extra challenge, and high intensity training will complement your training programs work by improving recovery times. Remember the treadmill is not the small as running outside and will not be as beneficial.
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