Posted: 9/23/2007 12:20:04 PM EDT
| When you're training for endurance and distance running, at what point in a single run are you not benefiting anymore? For example, if I run for an hour, would I be benefiting by running an additional 30 minutes or whatever? Or is there a certain point during a training session where any additional just becomes redundant, or even counter-productive? |
Is there a way to gauge that? Any tell tale signs to look for? Or is it just one of those deals when you feel like you're out of energy you should stop? I have a pretty good diet, and as far as rest, I usually run on day 1, take 2 off, etc. |
If you're sure about that, and you're not losing any weight as weeks or months go by, then you can be reasonably certain that your body is getting what it needs and isn't overexerting. Are you just concerned, or has it not felt right lately? |
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Diminishing returns? What do you want to do? If you just want general fitness there is no need to run more than 45min to 1hr at a time. 3-5 miles 4 days a week should keep you pretty healthy, right up until you die. If you want to run a marathon, you need to work your distance up to 50-60 miles a week, with a 20-23 mile run on your "long" day. 8-10 miles on your "easy" days. It just depends on your goals and motivation. |
Current goal is a half-marathon in a respectable time. |
This is terrible advice, and makes no sense. Glycogen IS a carbohydrate. You are ALWAYS burning carbs and fat AT THE SAME TIME (but in different ratios) whether you are running or sleeping. As for the OP, research running training plans. (And don't do it on AR15.com). What's your current half-marathon time? If the answer is "I've never run 13 miles in a row" then pick out a training plan that will let you finish. THEN, on your next half-m, go for a time-goal. |
 And all carbs are all the same...Shall I rephrase to satisfy you? Muscle glycogen is a miniscule reserve that would be best left untapped. It's better for your body not to think it needs to draw from stores if a decent diet is present (unless your training is simply exceeding your pre- and post- workout nutrition). There are plenty of people here qualified to answer fitness questions. If you feel that I am not onf those people (please base that on my post history in this forum...), feel free to click the "Report" button or PUT UP. |
Just type marathon training into your search. There are several websites that will give you a training schedule. Runners World is a good magazine to read if you want to get some tips. Also, I like the Garmin forerunner GPS. It will give you Pace, Distance, Time, Best Pace , Splits, Intervals, and keep a running log. Its not really a must have, but it is nice because it lets you compare one run to another and keep track of miles and days run. A half-marathon is "easy" if you train. A marathon is not twice as far/twice as difficult. Its twice as far 10 times as difficult, both in preparation and execution. Good luck, run strong. |
Please explain your point of view. It does not jibe with anything that I have read or my experience in endurance sports. Isn't glycogen (muscular) the first source of energy that the body taps? As far as the OP's question, there isn't enough information to answer it. What are your goals, what is your current training regimen, and how does that regimen affect you. ETA - I see that the OP's goal is a half-mary. What is your current running schedule, when is the race, what is your goal time, and do you have any recent race results that you would post? This info would be of great help in roughing up a schedule for you. |
Your body will tap muscular glycogen at the onset of any exercise, but unless a run is longer than ~45 mintues (or that equivalent in intensity, which is really what I thought he was talking about), you'll start to oxidize fat more for a while. Once you've busted through that, and you're burning 100kcal per mile (shooting for say a 20 mile run) it's all glycogen. I approached this from a muscle/mass retention perspective, not an endurance one (H46, you'd be more qualled to answer this than me, I know you run marathons). Please excuse any generalzations I've made here. |
Well I was battling some bad shin splints for months, but they've finally gone away. I'm very carefully easing back into my running because I don't want them coming back, so the most distance I've run at once lately is 3-4 miles at a time. I was pretty good at supplementing my cardio with other exercises while I avoided running, so my heart/lungs feel great, not really being taxed at all when I run the shorter distances (although I'm just keeping my pace at a 9-10 minute mile for now until I'm sure I'm 100% over the shin splints). My goals are basically this though, half-marathon distance in a decent time (not sure what decent is yet), and I'd like to also be able to do 5 mile runs in 35-40 minutes, so I want to train for speed as well on the shorter runs. I want to hit those goals by the year's end. |
Have you been to a physical therapist or a reputable running shoe store to have your stride evaluated and get recommendations on a couple shoe models? If not, do this ASAP. You should also replace running shoes every 500 miles/6 months, more frequently if you are above average weight. It's tough for me to recommend any type of interval training without knowing what you are capable of doing today - that's a far better starting point than any goal time. Keep running as you recover from your shin splints. Don't increase distance in any week more than 10% and don't introduce speed work while adding distance. After 4-6 weeks of steady (3-4 times/week) running without injury you should be ready to start training for your 1/2 mary. Check in then. Also work on stretching calves and thighs to help prevent shin splints. |