I recently finished a little mini build cycle, the last week of which I went on a couple long runs in Canyonlands National Park with a friend of mine. We did two back-to-back marathons in different sections of the park and it was a phenomenal two days with absolutely perfect fall weather for running in the desert.
Doing 50 miles over the course of two days is on par with long runs during the peak of my training for races which is why I chose to build volume the weeks prior rather than just hopping into them relatively unprepared. Despite not having been training all that hard in terms of running volume, my legs felt good and I didn't notice any negative sensations outside of normal tiredness during the runs. These two marathons aren't ultimately doing anything for me in terms of training for a specific race, but they were fun, stress-relief activities that I was able to incorporate into my normal off-season routine.
In the past as a beginner on the ultrarunning scene, I've made the mistake of taking too little time off every year. Ultimately our bodies just can't take 12 months of the intensity that training for ultras require, so establishing a solid time of 3-6 months wherein running volume is decreased significantly is important for both longevity and the more short-term goals of having successful racing seasons. This year, I decided to structure my off-season training around strength work. I've increased my strength training to three times per week and have started incorporating new exercises along with heavier weight. I'll discuss in a moment why I've decided to focus on strength above all else for this period of my training, but I just want to say up front that the process of improving in this domain over the past few months has been extremely rewarding and enjoyable. In the past if I only had time for a run or a lifting session I would have foregone the lift for the run, but now I've started doing the opposite on the three days a week for which I have strength training scheduled. Ultimately in my mind, it is priority number one whereas running has taken a back seat.
This arrangement of priorities is only temporary and serves a long-term purpose. The strength training, while serving immediate enjoyment, is ultimately about making me a better runner in the years to come. So if I ever second guess myself skipping a run in favor of a lift, I can honestly say that I'm doing this to be better at my primary sport in the long term.
Now let's get into the discussion of some of my training specifics. I've broken my lifting into three distinct days, each with their own unique focus. Certain exercises, like band side steps and backward skates along with push ups, pull ups, and boxing I do every day. Others, like single leg squats, Nordic curls, and weighted back squats and deadlifts I only complete once per week. Each session involves abs, whether planks and side planks, or ab roller exercises along with standing weighted twists. Some runners may feel that weighted squats and deadlifts don't contribute to peak performance, however I'd try to convince them to reconsider. I believe strongly that speed and efficiency towards the end of a long effort like a 100 or 200 miler is determined in large part due to muscular endurance. Cardio can only take one so far in a race that lasts multiple days. Being able to make your way efficiently and relatively quickly down a steep mountainside at mile 190 is going to be determined much more by the amount of punishment muscles can bare than by pure cardiovascular fitness. If I'm not convincing you that lifting heavier than you have in your past endurance training is a good idea, I'll include some articles at the end of this post for further reading and, as always, I encourage you to do your own research.
Another reason to include strength training in an off-season plan is that it's fun. What does boxing have to do with running? The honest answer is nothing, but I just love doing it. I saw an Outside Magazine article headline a while back that went something like Study Shows Ultrarunners More Likely to Experience Exercise Dependency. I'll admit, I didn't read past the headline but it made me laugh because who needed a study to come to that conclusion? For people who use exercise to help with mental health and who feel that it contributes in a significant way to daily happiness, it can be difficult to replace a primary sport during an off-season. But the benefits of an off-season require a reduction in running volume. Why not, at least in part, replace some of the running with something else that you enjoy? Now, as I said earlier, it's not like I am not running at all, but I have found a way to include other exercises to give my body a break from pounding mileage. After all, the primary reason I am a runner is that I enjoy it. Joy is also the fundamental reason I've structured my off-season to include activities like boxing that may not directly relate to running. Just like the best diet may be the one you can stick to, the best off-season exercise routine is one you enjoy.
Whether you're in the midst of training for a race, or like me are enjoying a more relaxing pace this winter, I hope you are including strength training in your routine. I've noticed a massive difference in my muscular endurance since starting consistent strength work. Moreover, among the athletes I have coached, every one of them has noted the introduction of strength work as something that has obviously improved their performance. It's easy to overlook as an endurance athlete, but focusing on strength in addition to and even sometimes in place of actual running may be a way to move your performance to the next level.
Thanks for reading and here are some articles I've read recently that inspired me to write this post:
Comments