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Runner's Forum: A question to strong runners.

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    • CommentAuthorFree Memberdrewshow
    • CommentTimeSep 30th 2007
     
    drewshow
    I have spent the last year running 3 times per week, 10-12 miles per run.  I was thinking to switch to 5-6 runs per week, 4-7 miles per run.  What are the advantages/disadvantages?
    • CommentAuthorHero!!KyleT
    • CommentTimeSep 30th 2007
     
    KyleT
    One disadvantage I can spot right away, is that you will be getting less recovery between your runs. You may be more prone to injuries during the process of changing over to 5 days a week, but your body should get used to it fairly quickly. Advantage, you should be able to achieve an overall higher level of fitness by exercising more times in a week.
    • CommentAuthorFree MemberKDogg
    • CommentTimeSep 30th 2007
     
    KDogg

    I would think that you have a have a pretty high level of fitness if you are able to run 10-12 miles 3x a week. So making the transition to having more shorter runs shouldn't be too difficult. However, as KyleT pointed out, you will be having less recovery inbetween your runs, so you need to be careful about that. However, if you do as you described above, you will be subjecting your body to a similar level of stress as you were previously, so I don't think you will have to worry about stress fractures or anything like that. Summed up, I think the transition should be fairly easy for you.

    I can't give you scientific reasoning for what I am about to say, I am just paraphrasing what I have read in the different running books I have went through (Daniels Running Formula, Lore of Running, etc etc). Anyway:

    It is better to fewer miles more frequently (everyday) than to less frequently log a lot of miles. The consistency that comes from this will help improve your fitness. It is a bad idea to try and "make up lost mileage" from not training. Based on these two theories, I would say that it is not a bad idea to try and train daily.

    However, something that should also be considered is that you get more benefit from one ten miler, than you do from two five milers. This is what is quoted in most literature I have read and it has worked for me in my own training as well. 

    Good luck in whatever you decide to do

    • CommentAuthorFree Memberp00n3r
    • CommentTimeSep 30th 2007
     
    p00n3r

    DoggUE has given you some excellent advice, so I'll just follow it up with my own experience. For the last 5 months I've been training HARD for the LB Marathon. I typically run 5 miles at a time, although I do do two-a-days and even three-a-days many times. Over the course of these last 5 months, I've averaged about 36 miles a week, and have always kept my runs to 8 miles MAX. Since I'm running a marathon on Oct. 14th, this last month I've run my regular runs and done long runs on Saturdays (scope my training log if you'd like Cool).  I began with an 11 mile run on Sept. 8th, and each Saturday I've increased the mileage. I finished a 20.6 mile run yesterday, and have been consistent with my total miles for each week. But even though I'm running about the same amount each week, my body is BEAT after my long runs (11 miles +). If I break up a 13 mile run over the course of the day, my body is not nearly as worn out than if I had run all 13 miles at once.

    Having said all that, I find that longer distances create a lot of pounding on my joints, and even causes them to swell a little. The longer runs are harder on my body, as I need more time to recover. The many, shorter runs I've been doing gives my joints time to recover, and me time to properly rehydrate. As a result, I've been able to consistently put in a lot of mileage each week.

    I'm an advocate for more, shorter distances over fewer, longer distances. It has worked splendidly for me (I've lost close to 40 lbs. these past 5 months!), and it spares my body many of the aches and pains that long distances produce. You still get the benefits of exercising, so if your schedule allows it, by all means, go shorter! Good luck in whatever you decide! :] 

     

    • CommentAuthorFree Memberdrewshow
    • CommentTimeOct 1st 2007
     
    drewshow
    Thanks everyone.  Very insightful.  Good luck at the LB p00n3r!
    • CommentAuthorFree MemberSchmo
    • CommentTimeOct 9th 2007
     
    Schmo
    Test
    • CommentAuthorFree Memberdrewshow
    • CommentTimeOct 9th 2007
     
    drewshow

    I tested the new routine for 2 weeks (more runs, shorter distances).  Though the sample time is probably too small to draw all conclusions, I have noticed a few things.

     Positives-

    Boosted metabolism.  I have definitely lost a few more pounds, tightened up, etc.  I can only attribute this to the change in routine.  But I'll take it!

    Increased weekly mileage.  I am able to reach 35+ miles easier than 3 runs per week.  Less stress and focus on individual runs to reach weekly mileage goals.

    New adventures.  By having to run everyday as an outside salesman, I have forced myself to search diff't run routes in my territory to make sure I can get my daily run in.  Totally rejuvenating to mind and body.  Even if the specific run pales in comparison to routes near home. New scenarios are very stimulating.

    Negatives-

    Soreness and nagging pains do not seem to recover in 24hrs.  I have noticed that my body takes longer to loosen up running 5-7miles day to day versus 10miles every other day with 2 days rest before a 13-15miler.

    Time Constraints.  Including preparation time, drive time, etc., it is much more time consuming weekly to run 5-6 50min runs than 3 1.5-2hr runs.

     

    If you made it through my blah, blah, blah, I do have a few questions for the experts:

    -What do you think about rotating the 2 systems? 2 weeks of daily short runs, 2 weeks of 3x/week longer runs? 

    -What other ideas for training schedules are there?

     Thanks..Andrew

     

     

    • CommentAuthorFree Membermosaic23
    • CommentTimeOct 21st 2007
     
    mosaic23

    Here's another idea for a training schedule. I'd recommend one longer run (14ish miles) and one medium-length run (9ish miles) once every six or seven days. I also find shorter runs (3 miles) helpful to loosen up your body without tiring yourself out before a big run. A sample weekly schedule:

    day 1:  rest

    day 2:  5 miles

    day 3:  3 miles

    day 4:  14miles

    day 5:  5 miles

    day 6:  7 miles 

    day 7:  9 miles

    And I've never attempted a rotating schedule, nor have I ever read about one, so I cannot speak to that idea. 

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