One strange thing I've noticed about running is the different after-effects of fast versus slow running. Last week, I did a slower, easy run, and the next morning I woke up stiff. Yesterday, I did a few fast intervals and this morning I woke up feeling good.
You would think that slower running would put less strain on the body, but it often doesn't seem that way. It could be that slower running puts more strain on the bone and joints, while faster running loads the muscles more.
This led me to wonder about the relationship between slow running and injuries. I came across a running discussion board the other day, and I noticed that the same people who were talking about their injuries also had slow race times. It's easy to think that the injuries are what's limiting them from going faster, but what if it's the other way around? What if the slow-paced training leads to both greater injuries and slower race times?
Matt,
I can’t agree with this at all. You did a “few” fast intervals compared with an “easy” (and I assume longer) run. What if you had run the same “easy” distance at the “fast” pace? Do you think you would be more stiff or less? Interval training can be quite hard on the body and most experienced runners will not do it more than once or twice a week at the most.
I suspect the injuries you talk about are because those runners are overtrained, not because they are running slow. I think garbage miles or LSD training is fairly useless, but many runners train that way.
When I ran a marathon, I only ran 3 days a week. Each day was for a specific “skill”: intervals for speed, tempo runs for lactate threshold and pacing, and one long run to prepare physically and mentally. Most marathon (and other distance training) programs have at least 2 if not 3 extra days of running at an “easy” pace. I think it’s these types of volume training programs that many runners follow that create the problems you describe.
Hey Adam,
Yes, many of those I mentioned were training 5+ days a week.
I have read about 3-day programs like the one you followed – for example, the Furman FIRST program. I’ve been thinking about trying it. How did it work for you?
That is the program I used. On my cross-training days I did water-running or biking and light weight lifting. It worked fairly well – I finished the marathon around the time I expected and beat my friend who used the traditional training method. I only did one 20-mile run though (as I recall the program calls for 3). I would definitely try to do all three 20-milers if I ever do it again.