Aspire Adventure Running, in collaboration with coach Andrew Fast, has created 2022’s Spring Training Community program. The training plan includes elite concepts for every athlete and monthly webinars that give participants a chance to come together for further insight. The webinars feature presentations from Andrew and special guests discussing fueling, use of technology in training, ways to improve recovery, and the power of mindset. The intent of this program is to lay down a solid foundation of base fitness in preparation for spring and summer objectives.
Training log entry:October 2nd, 2021
“That was hard. It got hot and the legs got wobbly just past the half way mark. Lots of vomiting on the ridge. I may not race tomorrow.”
This entry is from day two at The Broken Arrow Skyrace Triple Crown, a VK + 50km + 25km over three days of racing. The lowest combined time wins. Just after the start of the 50km a few of us started working together. Chatting. Finding rhythm. Finding our legs and laughing along the way. Rolling through the half way point, a volunteer told us we were about 10 minutes behind the lead. Leaving the aid station I felt a switch flip in the wrong direction. Running quickly turned to shuffling with heavy legs and lethargic energy. The group disappeared as my pace slowed. By the time I made it to the high point on the ridge it felt like I was stumbling around like a drunken sailor on a tightrope.
I finished the race sunburnt and very dehydrated. Racing the following day didn’t feel like an option.
Runners approach Hadley Peak, a sub-peak of Kulshan (Mt. Baker) in the North Cascades.
Training log entry:October 3rd, 2021
“Great day of running. 3rd place Broken Arrow Skyrace Triple Crown. Today felt easy.”
On day three I woke up, put on my favorite pair of socks and hat, and showed up to the start line ready to work. The miles flew by… and it felt easy. Why? What was so different from day two as compared to the start of day three? Looking back on the experience, I’m reminded of how powerful setting expectations for a session or race can be and how useful developing an awareness for rate of perceived exertion is. Simple as it may sound I didn’t internalize how ‘hard’ would feel when I hit the half way point of the 50km before I started so when that moment came, I spiraled.
On the third and final day of racing I rolled out of bed, coffeed up while putting on my run shoes, and headed for the door like any other morning. But unlike the day prior I changed one thing–I told myself today’s run would be hard. That at some point my legs would feel like lead, breathing would be more difficult once we hit 9,000 feet, and that I was in control of my effort. On the short list of things a person can control, perceived exertion deserves a spot near the top, here’s why: we often inflate how we feel.
If we over-inflate a negative feeling, then we often spiral. In a milisecond, we give ourselves a reason and justification for a bad performance. “My nutrition was off. My legs felt dead. I just didn’t feel good.” We set ourselves up for performing poorly.
But it’s not just over-inflating the negative that can get us into trouble. We all experience a performance like my last day of racing, where an incredibly difficult task somehow becomes effortless and easy. Many athletes I work with will finish a race and say, “I could have gone faster.” The athlete then goes on to spend season after season searching for that elusive feeling where the difficult feels easy. Dialing in their taper, nutrition, new shoes, workout stack, and selecting courses that suit their strengths but neglecting to sharpen their sense of what easy, medium, or hard feels like on a regular basis and more importantly tuning into how a session or race should feel before they start. Like a muscle this sense must be strengthened through repetition, but once it’s more clearly defined it becomes free speed in the long run.
Yours in sport, Andrew Fast, DPT
This month’s Spring Training Community webinar topic is Data & Analytics: Using Individual Heart Rate, Pace, and other Key Metrics to Improve Training and Performance Our guest speaker is Sport Science Product Marketing Manager at Coros, Derek Dalzell
Join the Spring Training Community to receive the training plan and access the webinars. We’re looking forward to training with you!
Andrew works in Sports Medicine and Performance in Park City with the US Ski & Snowboard Team, USA Cycling, and Project Podium, a Team USA Under 21 Triathlon Development program. He has volunteered at the Olympic Training Center in Colorado Springs, worked with world-class runners in Mammoth Lakes, California, as well as raced and trained with elite-level athletes. Andrew earned his Doctorate of Physical Therapy from Franklin Pierce University in 2015 and started racing as a professional triathlete in 2013. As a clinician, Andrew is most interested in lower quarter biomechanics.
If you are interested in working with Andrew as a personal coach, reach him via email: fastafast@gmail.com or via social media: @fastafast.
A runner strides across the granite of Cathedral Pass in Yosemite National Park at dawn.
Aspire Adventure Running, in collaboration with coach Andrew Fast, has created 2022’s Spring Training Community program. The training plan includes elite concepts for every athlete and monthly webinars that give participants a chance to come together for further insight. The webinars feature presentations from Andrew and special guests discussing fueling, use of technology in training, ways to improve recovery, and the power of mindset. The intent of this program is to lay down a solid foundation of base fitness in preparation for spring and summer objectives.
Two Aspire staff members soak in the North Cascades.
I’m working with an athlete who is running a 50 kilometer trail race in August. Though motivated, she is busy. As a successful businesswoman averaging 60 hour work weeks and family engagements with her two school-age daughters, fitting in training runs and the needed recovery can prove to be challenging. This athlete profile is common; motivated and disciplined but short on time. Two primary goals surface when it comes to helping this athlete: (1) longevity and (2) repeatability.
When training load begins to ramp up for the above athlete, so too does the importance of developing (or re-developing) a sustainable ebb and flow between life and training. We are not monks. We have jobs, families, and life outside of training. The discipline dial can’t be turned up to 100% year round. But there does come a time in preparation where we want to give a little more of ourselves in the form of little things that go a long way; habits. Here are my top 12 habits for longevity and repeatability:
Be considerate. Training is important, we know this. But it shouldn’t impact everyone around you. If you’ve got a run on the schedule and are going on a long drive to a soccer tournament or weekend away–get out of the car 10 or so miles before the destination and run it in. We run in an effort to be the best version of ourselves. Do your best to not let it be at the expense of others.
Pack your kit the night before. Laid out or packed and by the door. Early morning and uncaffeinated is not the time to be looking for your lucky socks.
Early to bed, early to rise. Sleep is dope. Sleep is the single most performance enhancing thing you can do for your body and mind. If you get run down then consistency suffers. When working with a lower volume program, consistency is even more important.
Clarity: Know your “why”. Spend some time thinking about your true motivation for training (process oriented or results oriented). Be mindful of where training fits in your overall life, keeping this symbiotic balance in perspective and remembering that for nearly all of us it’s about being healthy and having fun.
Set the bar low. Set your training targets a little below what you think is feasible. You will feel better consistently hitting modest targets rather than slightly missing your targets. I am constantly giving athletes reassurance that it is okay to cut things back.
Fuel yourself. On Sunday, do food prep for the week and eat fresh fruit in the office. Don’t create a food oasis. Have what you need at the ready and don’s skip the post training fueling window! Rought fueling guidelines: 45-60 grams of carbs/hour & 70-75 grams of carbs after longer sessions (3hrs+).
Abram preps the acorn squash for runners at Territory Run Camp.
Discover and trim unnecessary time activities. In each of our lives, we’ll have areas of dead time that we might be willing to give up in order to get an extra 30 minutes into our day. .In my mind this directly relates to sleep and social media; if you must get on social media do it when you want to be fired up (in the morning) and not when you’re trying to down regulate (right before bed).
Have a plan. Macro and micro. Macro: season goals and a plan to get there. Micro: session goals. Show up rested and ready to work. Intensity and duration is written into a session for a reason. Internalize what the goal of the session is before you start the workout.
Train at the appropriate intensity for your session goals. It’s tempting to seek to increase benefits by increasing intensity — however, your physiology is not impacted by the number of weekly hours you have to train. Be wary of simply making yourself more tired, rather than more fit.
Set expectations that match your reality. Match your performance goals to your ability to commit. I look at time allocation as a pie chart; what percentage of the pie goes to career and family and training? Draw it out and make sure your expectations match your true bandwidth.
Runners take a break from the climb up McGregor Mountain and enjoy the views. Stehekin Rendezvous.
The above list isn’t comprehensive and I’m certain some of you have other habits you’ve found to be useful. Let’s hear ‘em! Send me a quick note with your top habits that have worked well for you in the past–chances are there is someone in our Spring Training Community who might benefit from implementing them. Email me: fastafast@gmail.com subjective line: HABITS and I’ll start our next meeting by sharing submissions (anonymously) with the group.
Yours in sport,
Andrew
March’s STC webinar focus is Fueling Essentials: The Specifics for Training and Endurance. Our guest speaker will be Chief Product Officer for Gnarly Nutrition Shannon O’Grady, PhD.
Join the Spring Training Community to receive the training plan and access the webinars. We’re looking forward to training with you!
Andrew works in Sports Medicine and Performance in Park City with the US Ski & Snowboard Team, USA Cycling, and Project Podium, a Team USA Under 21 Triathlon Development program. He has volunteered at the Olympic Training Center in Colorado Springs, worked with world-class runners in Mammoth Lakes, California, as well as raced and trained with elite-level athletes. Andrew earned his Doctorate of Physical Therapy from Franklin Pierce University in 2015 and started racing as a professional triathlete in 2013. As a clinician, Andrew is most interested in lower quarter biomechanics.
If you are interested in working with Andrew as a personal coach, reach him via email: fastafast@gmail.com or via social media: @fastafast.
Runners sit across the valley from Half Dome in Yosemite National Park
The Why’s and How’s of the Spring Training Community
Aspire Adventure Running, in collaboration with coach Andrew Fast, has created a 2022’s Spring Training Community program. The training plan includes elite concepts for every athlete and monthly webinars that give participants a chance to come together for further insight. The webinars will feature presentations from Andrew and special guests discussing fueling, use of technology in training, and ways to improve recovery, and the power of mindset. The intent of this program is to lay down a solid foundation of base fitness in preparation for spring and summer objectives.
On the climb up Sourdough Mountain, North Cascades National Park
Mid-winter to early spring is my favorite time of year. Trip plans are made, race registrations open, and longer, warmer, brighter days feel not-so-distant. Big objectives on the horizon – like circumnavigating Mt. Rainier on the Wonderland Trail, The Lost Coast, Yosemite Backcountry, or a traverse of the North Cascades – generate a sense of excitement that fuels preparation.
Common questions arise: “How much training should I be doing?” “What should I prioritize?” “When should I rest?” “ How many calories per hour!?” Having a coach takes care of these questions for you, in essence, answering the how.
And figuring out the “what” is simple – any trip or rendezvous on the Aspire tick list is bound to be world class. Let’s be honest – endurance oriented objectives are hard. When the going gets tough, like on those early morning training runs or at the crux of a climb late in the day, having clarity on your why is what will carry you through. The role of the coach is to alleviate the athlete of any guesswork in preparation.
Training itself needn’t be complicated or inundated with technology and gadgets. Endurance is a ‘blue collar’ sport; layers of fitness stack up over time for the athlete willing to do the work session to session and week to week. A common phrase you’ll hear from me: “Only increment what needs to be incremented.” There is a time and place to add volume, intensity, and get tired (density). It is the role of the coach to know when to turn those dials up or down.
Within 2022’s Spring Training Community program you’ll see two major blocks: Base Phase 1 and Base Phase 2. The first block can be thought of as the foundation upon which we build the house, with an emphasis on easy volume and building durability through repeatable sessions and strength training. After the half way point we transition into Base Phase 2, where the variable of interval work is added into weekly waves. The primary difference between Base Phase 1 and Base Phase 2 is the number of ‘hard’ sessions per week and an incremental bias towards specificity. At the end of this plan an athlete will have enough hay in the barn (fitness) to transition into the Competition Period which is effectively maintaining form via 1-2 hard sessions and 1 longer session per week until their target event.
I genuinely look forward to the opportunity to train with you!
Yours in sport,
Andrew Fast
Join the Spring Training Community to receive the training plan and access the webinars. We’re looking forward to training with you!
Andrew works in Sports Medicine and Performance in Park City with the US Ski & Snowboard Team, USA Cycling, and Project Podium, a Team USA Under 21 Triathlon Development program. He has volunteered at the Olympic Training Center in Colorado Springs, worked with world-class runners in Mammoth Lakes, California, as well as raced and trained with elite-level athletes. Andrew earned his Doctorate of Physical Therapy from Franklin Pierce University in 2015 and started racing as a professional triathlete in 2013. As a clinician, Andrew is most interested in lower quarter biomechanics.
Taper time… maybe head out to an island with some reading materials?
I’d like to start this final post with a little brain exercise. When I say ‘taper’ what comes to mind for you? Does the “Scream” emoji (or the actual painting) pop into your head, complete with echoing shriek? Or- do you think yessssss!!!!! Now I have an ironclad excuse to sit on the couch, Netflix, and eat ice cream. Every. Single. Day.
In my humble experience, there’s not a whole lot of middle ground where tapering is concerned. Either you love it or you despise it. You either can’t wait to reap the rewards of your hard training and basically just grow into the couch until the big day, or you develop a pacing habit and get irrationally angry at the littlest things because you’re not training.
I have witnessed many a stellar teammate and competitor deny themselves what could have been an equally stellar competition or event by not respecting the tapering period. Too often athletes, when feeling at peak fitness and peak recovery, will try to sneak in one last hard workout (often to validate that they are, in fact, ready for their upcoming goal) only to push themselves over the edge5,7.
It’s a really heartbreaking thing to witness, especially knowing months and years of training have gone into planning for a culminating event. Some people may repeatedly disregard tapering and adopt the view that mere hours of decreased training is good enough, but for most of us the physiology of recovery is undeniable. We need quality rest for quality outcomes7. There are smart ways to approach tapering that will allow you to seek the best possible outcome, regardless of whether you’re a racer or not. There’s also a plethora of things to consider when you’re trying to figure out how long you should taper for. The most obvious is the duration of your goal race or event, but consider also if you have other, less important (but still sizable) training goals throughout the season. Should you taper before each of those too? What about strength and speed workouts in the taper period? These are all topics we’ll tackle here to take some of the mystery out of tapering and hopefully quell some of your taper tantrums…if you’re inclined in that direction.
Maybe crack open a tasty adult beverage?
When you’re planning your running season, it’s great to have a couple of target events in mind, with one in particular being the goal event/race that you’ll plan to take your most serious taper for. Again, these do not need to be races, but can simply be epic trail runs you want to be in tip-top shape for. Regardless of whether it’s a race or a solo epic mountain outing, having a couple of different goals throughout the running season will break up the season into distinguishable training blocs and help organize your taper period(s).
We will get into what exactly the tapering training volume might look like later, but let’s just roll with the target events for now. Ideally you’d grade these events by priority, with ‘A’ being the topmost in importance, ‘B’ being secondary and so forth. Lots of runners will have an A, B, and C event lined up for their running season, and will train right through the C event (essentially allowing no extra or special rest) for this event4,5. This means that going into your C run you’ll have a clear idea of what your training goal is, and you’ll stick to it, not overextending or getting swept up in an ego battle. And if you’re racing, you’re probably not aiming to go out guns blazing for a podium finish. Essentially, the C event ends up being some form of race, epic, or supported trip (Aspire anyone?!!!) that probably has a defined distance, will ideally mimic some of the terrain and conditions of your ‘A’ event, and is worked seamlessly into your training plan. Meanwhile, a ‘B’ event is one that will demand some recovery pre and post event. For example, if your B event is a 100K run (with your ‘A’ event being a 100 miler 2 months later), you’ll need to plan a moderate taper pre-100K. Oftentimes within distances of 50 miles or less, one week of tapering is sufficient. 100K can be a tricky intermediate distance, and someone with years of solid base training may feel comfortable with a week of tapering, whereas someone brand new to the distance might want to be more cautious and look at a 8-10 day taper period. Keep in mind, taper does not actually mean total and complete sloth-like inactivity (despite what my intro might have alluded to). Lastly, the ‘A’ event is where you’ll have a prolonged and defined taper period lasting several weeks. This is where you’ll really need to try your best to stick to your tapering plan. For events like 100 milers you might expect a 2-3 week taper period depending on the athlete.
So, what does training volume actually look like for tapering? In a word: less1,2,3,7,8. In this article I will be focusing on folks looking to go long, meaning 50-100+ miles. Tapering for shorter distances like marathons, half marathons, and 10Ks is a whole different arena for which I can claim no special theoretical expertise. I do however, speak from experience, practice, and study when approaching tapering theory for the longer distances.
Don’t worry, you can still eat ALL the tacos.
For those who’ve been following along over the past months you knew this was coming at some point… this is where the requisite science lesson makes an appearance! When we train, our bodies become fatigued; there’s continual tissue damage on a microscopic level in addition to constant physiologic and musculoskeletal adaptation. The ‘off’ days we take throughout training allow for periods of recovery to occur, for our bodies to assimilate the training load being placed on it, and for us to get fitter, stronger, and more adaptive to the stressors of trail running1,4,5,7. The tapering period capitalizes off of this progressive tear down and build up cycle and is sometimes referred to as the supercompensation period. This means that all those corny sayings like ‘the money’s in the bank!’ or ‘the hay is in the barn’ actually apply here4. You’ve done the work to earn the fitness, and now you need to be judicious about how you spend all that hard earned cash, a.k.a. endurance potential. The aim then is to hold on to as much of that peak fitness and strength you’ve achieved while also shedding some of the fatigue that always accompanies hard training.
Generally speaking, in a three week taper period you can plan for 50-70% of the volume of your biggest training week for your first taper week and decrease from there2,3,6,7 (More detail below). Additional things you’ll want to consider: drop the strength training down to 1-2 times per week then eliminate it all together for the last week. Any speed or hill workouts should be done with ample recovery allowed for within the workout, and ideally would comprise no more than one training day of each week. You’ll want to make rest and recovery a priority1,2,4,7,8. This is the time where, if you’re feeling unmotivated, lethargic, or just can’t fit in your planned run then don’t.
Resting at this stage rather than creating additional stress for yourself will pay big dividends. If you’re handling your taper period well you can maintain a reduced version of your preferred long run(s) to prevent losing an undue amount of the aerobic fitness you’ve gained. This may seem contradictory to what I’ve just said regarding focusing on recovery, but this bit applies to runners who have had an injury free training bloc, are feeling motivated, rested, and ready to go. If you fall into that category still remain cautious that you don’t overdo and leave yourself wanting on your goal day. Below are some possible scenarios that you might apply to your own training to taper for your ‘A’ event. These are guidelines for runners who are newer to the following distances might use, or for those who have less than 5 years of continuous base training.
50 mile -100K distance
Biggest training week volume = 90km (50 milers)/ 105 km (100K runners)
Taper Week 1:
Total Distance: Biggest Week x 70% = 63 km (50 m)/ 73 km (100k)
Strength: 1-2 workouts, focus on functional strength, lower weight and higher reps
Speed/Hills: 1-2 workouts, allow for equal recovery time between repeats
Long Run: 50% max of average ‘medium week’ long run
Taper Week 2
Total Distance: Biggest Week x 40-45%= 40 km (50 m)/ 42 km (100k)
Strength: 1 workout, decrease weight and repetitions
Speed/Hills: 1 workout, allow for extra recovery time between repeats
Long Run: 35% max of average ‘medium week’ long run
Taper Week 3
Total Distance: Biggest Week x 35%= 31 km (50 m)/ 36 km (100k)
Strength: None
Speed/Hills: 1 curtailed workout maximum, consider pick-ups instead of hills
Long Run: Less a true long run and more an easy distance run
Week 4 = Pre-Event/Run Week
Sleep as much as possible
Eat well and enough, but don’t be adventurous with your gut
Re-check gear, travel plans, routes, forecasts
100m distance
Biggest training week volume = 130km
Taper Week 1:
Total Distance: Biggest Week x 40% = 52 km
Strength: 1 workout, focus on functional strength, lower weight and higher reps
Speed/Hills: 1-2 workouts, allow for equal recovery time between repeats
Long Run: 40% max of average ‘medium week’ long run
Taper Week 2
Total Distance: Biggest Week x 35%= 45 km
Strength: 1 workout, decrease weight and repetitions
Speed/Hills: 1 workout, allow for extra recovery time between repeats
Long Run: 30% max of average ‘medium week’ long run
Taper Week 3
Total Distance: Biggest Week x 20%= 32 km
Strength: None
Speed/Hills: No specific speed or hills, only pick-ups early in the week
Long Run: Easy Distance
Week 4 = Pre-Event/Run Week
Sleep as much as possible
Eat well- and make sure to eat extra in the week leading up to your big endeavour, but don’t be adventurous with your gut
Re-check gear, travel plans, routes, forecasts
With the rough guidelines above you should be able to get an idea of which direction to take your taper in, as well as how to plan smaller recovery sessions throughout the season. Bear in mind that everyone recovers differently, and that tapering is an absolutely individually honed process. For example, years ago before my first 100 miler I was dutifully following my tapering plan through week one, but then a heat wave hit and I felt absolutely wiped out. With a little over two weeks to go before the big day I had a hard time motivating to get up at 3 am to run when the temperature was bearable. So, I mostly just didn’t run at all for the weeks leading up to the race. Instead I went to work, came home to sit in an ice bath, ate A LOT, and slept even more. I would be lying if I said that, even knowing it was the right thing to do, all that inactivity didn’t make me pretty anxious. I felt like my fitness was plummeting and my motivation right along with it. But by the time I showed up at the start line and (many hours later) somehow managed to win the women’s race, I was pretty grateful I had taken it easy leading up to the event. I knew that the excessive heat leading up to the event would take a toll, as did the record-breaking heat on race day. It’s also worth keeping in mind that regardless of whether or not you’re racing, heading into your run a little on the downside of peak fitness is infinitely better than being overfatigued or overtrained. Adrenaline and the bliss that comes from being on the trail will pick up the difference.
These are all things you can ruminate on when you create your perfect taper cocktail. Consider what your end objective is, think about how you might best get there, and plan for those daemons on your shoulder along the way. And remember that above all, we are all absolutely privileged to be running in such wild and beautiful places- so don’t forget to enjoy the journey along the way.
If all else fails, sit by a campfire in some low-rider camp chairs. You won’t be able to get up, even if you want to.
References:
Bosquet, L., Montpetit, J., Arvisais, D., & Mujika, I. (2007). Effects of tapering on performance: a meta-analysis. Medicine & Science in Sports & Exercise, 39(8), 1358-1365.
Henderson, Z. J. (2016). Peaking and tapering in endurance athletes: a review. The Post, 1(1).
Houmard, J. A. (1991). Impact of reduced training on performance in endurance athletes. Sports Medicine, 12(6), 380-393.
House, Steve, and Scott Johnston. Training for the New Alpinism. Patagonia Books, Ventura, California, 2014.
House, Steve, Scott Johnston, and Kilian Jornet. Training for the Uphill Athlete. Patagonia Books, Ventura, California, 2019.
Mujika, I., & Padilla, S. (2003). Scientific bases for precompetition tapering strategies. Medicine and science in sports and exercise, 35(7), 1182-1187.
Murach, K. A., & Bagley, J. R. (2015). Less is more: the physiological basis for tapering in endurance, strength, and power athletes. Sports, 3(3), 209-218.
Pyne, D. B., Mujika, I., & Reilly, T. (2009). Peaking for optimal performance: Research limitations and future directions. Journal of sports sciences, 27(3), 195-202.
A runner covers ground on the North Cascades Traverse.
Most runners who’ve been at it for a while will unfortunately feel that tell-tale twinge somewhere in their bodies that eventually turns into a full-blown injury.I’ve been there; a lot.
Whether it’s an ankle sprain or a knee strain, Achilles tendonitis or a stress fracture, it’s no secret that injuries are devastating to runners, regardless of what level you run at. The internet is awash in information- some of it really good, some of it really not so good, about what to do when injured. An important (and often overlooked) topic to consider is what happened along the way that gets us runners to the point of being vulnerable to developing injuries3. Patterns of persistent weakness, compensation, and a “no pain no gain” mentality often land athletes in the doctor’s office when it’s already too late3,5,13. Here we’ll take a look at some injuries that are ubiquitous in the running world, and some things to watch out for leading up to these issues.
It goes without saying that runners of all flavours get injured. All the time. Every distance from the 100m dash to the 100 miler incurs its own special set of injury risks, and trail runners are no exception. Sure, the softer surfaces of single track and scree are always better than pounding the pavement. But just because we trail enthusiasts often go to extreme lengths to avoid the track or the asphalt doesn’t mean we’re immune to all the same pitfalls other runners face. Sometimes it can feel like maddeningly brief periods of blissful trail cruising between one injury recovering and another rearing up.
My mother has been a constant training partner over the years (on her 60-year-old single speed Schwinn – no joke) and a voice of supremely logical reasoning. She has always astutely commented on why a myopic, mono-sport devotion rarely leads to athletic longevity. She is right. Runners need time off, they need to cross train, they need to do all the non-running things that will ensure they can keep running for decades into the future.
But it’s hard. There is nothing I would love better than to run 365 days a year, decade after decade. From the time I was a competitive gymnast in primary school all the way up to the current day, my mom has rightly interrogated my compulsion for excessive loyalty to a single sport. All this from a lady who is not a runner nor a trained coach but has a beyond normal capacity for level-headed decision making, an invaluable outsider perspective, and doesn’t suffer from a running addiction. What I’m getting at here is that sometimes the most honest reflection of what’s in your own best interest comes in the form of a wakeup call from an injury, or from a highly perceptive parent, coach, or spouse.
There are an infinite number of ailments trail runners might be hit with, but here we’ll go over a couple of the most common ones and some of the likely musculoskeletal imbalances and weaknesses that lead up to said injuries. You’ll notice a lot of crossover and commonality in symptoms and likely weakness patterns in the injuries listed below. I should stress here before jumping into the following overviews that whilst a lot of runners do encounter injury, just because you have a post-run twinge does not automatically equate to catastrophic or even moderate injury. Try to be critically self-evaluative. Channel that inner ‘mom calm.’ Ask yourself how long you’ve experienced symptoms, if you’ve had any incident or event that escalated your problem, and if it has been unresponsive to cursory rest and time off. If you feel your issue isn’t improving with rest, icing (if appropriate), cross training, and other self-care then give a thought to whether or not you’re headed for injury. It’s a delicate balance between not manifesting something that isn’t there and equally not living in ignorant bliss about what might be brewing.
[Quick Note: The following provides general information to those reading but is in no way intended to diagnose any ailment, prescribe treatment, or predict rehabilitation outcomes. Please always talk with your Primary Care Physician, PT, or other healthcare provider for clinical assessment and treatment].
Plantar Fasciitis
What is it?
This is a condition of persistent irritation and subsequent inflammation of the fascia on the underside of the foot3,4,7,8. The plantar fascia is a multilayer of fascial tissue that has anchor points throughout the toes, tarsals, and foot arch and attaches to the Achilles tendon at the calcaneus (heel) bone15. From the Achilles, fascial connections can be traced further into much of the posterior lower leg compartment and plantarflexor musculature15.
Fascia used to be treated as a throwaway tissue by many surgeons, but in recent decades significant research has shown fascia is highly innervated15, important for internal structural support and more complex than we first thought. This is great to know, because understanding that a tissue can alter the bony structure around it or convey pain signals to the brain when it’s injured is key to solving problems with it. When a runner has plantar fasciitis it’s often characterized by early morning onset of pain and stiffness in the arch, pain at the heel, and the inability to put your full weight onto the affected foot (which requires the plantar fascia to stretch under your bodyweight)7,8,12.
What can cause it?
Running on hard surfaces too often, increasing mileage too rapidly, lack of mobility (flexibility) of the foot arch, tight Achilles and calf muscles, poor foot mechanics, improperly fitted shoes and/or orthotics3,4,12.
The plantar fascia itself, surrounding foot fascia, Achilles tendon, Flexor Hallucis Longus (big toe flexor), Soleus, Gastrocnemius8.
What to do?
The best place to begin is to start being diligent about gaining back mobility in your foot and calf soft tissues (active or instrument assisted stretching is great for structures like the plantar fascia)8. This could be foam rolling your calves, using an ice cup on your inflamed plantar fascia post-run, getting manual therapy done to release the calf muscles, and taking some time off. Back off your training volume and tone down the climbing for a bit12,13. Ascending puts incredible extra stress on the plantar fascia, Achilles, and calf, and if your fascia is already inflamed too much climbing before you’ve achieved full recovery could aggravate it further. A good secondary stop along the rehabilitation journey is strengthening the areas you’ve identified as being weak and regaining stability within the pelvis and lower extremity as a whole4,7.
Achilles Tendinosis and Tendonitis(Fun fact: they’re not the same thing!)
What is it?
Achilles Tendinosis is characterized by repeated damage to the Achilles tendon, connective fascia, and paratendon2,3. Tendinosis can cause rigidity of the tendon, pain that’s unresponsive to standard home-treatment, thickening of the tendon itself, or all of the above2. Tendonitis, on the other hand, is typically a result of shorter-term aggravation and has all the hallmarks of a typical inflammatory condition (that’s what the ‘-itis’ suffix stands for). Your Achilles may feel warm and painful to the touch and show edema (swelling) as well. It is important to distinguish between these two conditions because the treatment protocols vary for each1,2,3. Some of the information you may need to definitively know what’s going on with your Achilles can only be accomplished through medical imaging (like a diagnostic Ultrasound or MRI)16.
What can cause it?
Tendinosis is typically due to prolonged, repeated microtearing in the tendon which causes long term degeneration of the tendon. The body lays down a haphazard matrix of scar tissue over these tears, and this scarring appears to create pain in the tendon2. There are a lot of theories out there as to why tendinosis develops and persists in some more than others. Foot mechanics, genetics, tendon composition, previous injury—the list is long1,2.
Tendonitis can arise post-injury, after increasing training volume too fast, or moving into shoes that are not suited to your foot mechanics2,3.
What to do?
The recovery protocol for tendinosis is unfortunately considered to be a much longer slog than that of many other musculoskeletal injuries1. The Achilles is a unique tendon for a lot of reasons: in anatomical design, physiological function, and biological composition2. The amount of force it withstands during running is absolutely incredible (many multiples of your body weight)15. So as you might imagine, it takes a fair amount of work to rehab the Achilles. [I should mention here that this sort of complex rehab should definitely be done under the direction of Sports Physician or Physical Therapist].
Achilles tendinoses generally do not respond to the standard RICE (rest, ice, compress, elevate) treatment because the condition is not inflammatory strictly speaking, it’s degenerative2,9. Rehabilitation instead involves eliminating the aggravating activity that is causing repeated injury (sadly this usually means running) for weeks up to months depending upon the severity. You’ll also probably be tasked with making alterations that take some of the stress off the Achilles, like adding a heel lift to your shoe and saying goodbye to those zero drop running shoes you were so excited about. The next step usually is to slowly regain strength in the calf and tendon itself so progressively higher loads can be tolerated without pain16. When you do return to running it will probably be slow and infuriatingly intermittent, or you’ll land right back where you started. Connective tissues in the body need time to adapt to the compressive forces of running after time off, and if you start running at full steam too quickly your connective tissues might not handle the abrupt stress increase well1,3,16.
Achilles tendonitis, while still not a condition to be sniffed at, generally requires shorter treatment time and recovery than tendinosis2. This is an injury that does usually respond well to RICE9. Depending on where you fall on the spectrum of debate with taking NSAIDs, taking an anti-inflammatory to mitigate pain will be up to you and should be cleared with your doctor. (Most clinicians will likely advise you to take some form of NSAID if you hobble into their office with a clear case of tendonitis). With time off from running think about non-weight bearing cross training, strength training, and mobility exercises. With that said, runners can still be side-lined for many weeks with tendonitis or recurring tendonitis if they jump back into training prematurely.
Iliotibial Band Syndrome (ITBS)
What is it?
This is yet another connective tissue issue, specifically with the thick band of fascia called the Iliotibial Band (ITB). The ITB runs from the outside of your hip down to the outside of your knee15,18. Most people experience pain with ITBS at the outside of the knee, but the area of inflammation often stretches beyond the localized point of symptomatic pain6. The ITB can rub on the bony prominences of both the femur (thigh bone) and some of the other structures that comprise the knee, and this friction is what causes pretty intense lateral knee pain for a lot of people dealing with ITBS.
What causes it?
ITBS is usually caused by overuse (ie: too much training volume), lack of stabilizing hip strength, poor running form causing misalignment of the ITB, or due to prolonged periods of sitting12.
What’s usually weak?
Glute Med, Glute Max, lumbar stabilizers such as Quadratus Lumborum, and Multifidus, core musculature such as Transverse Abdominus, and the Obliques5,6,17.
What’s usually too tight?
Hip flexor muscles: TFL, Rectus Femoris, Iliopsoas, maybe the ITB itself depending upon your individual postural alignment17.
What to do?
You guessed it, lay off the running and employ the RICE recovery protocols. Consider going to a manual therapist to regain mobility all along the ITB and connective tissues surrounding it. If you feel your home-care regimen isn’t helping, then it’s time to head to the PT5,13,17,18.
While this is absolutely only a short list of some common runner issues, the main takeaway here is that injuries are often the symptomatic and painful result of wider ranging weakness and misalignment. It’s important to do some detective work to determine what landed you in the position of being injured in the first place. If something is correctable (and a heck of a lot of issues are) then do you best to find the root of the problem. Treating only the most painful and symptomatic areas might work in the short term, but it won’t address any deeper issues you’ve got going on. At the risk of sounding like a broken record- the best way to prevent these injuries worsening when they arise is to take your recovery seriously, don’t cut corners, and don’t cheat yourself into thinking somehow you possess superhuman physiology that allows you half the healing time of normal humans. It really is too bad we aren’t all equipped with Wonder Woman’s ability to spring back up after a minor (or lethal) injury. Ah, the trials of being a mere human.
References:
Alfredson, H., & Cook, J. “A treatment algorithm for managing Achilles tendinopathy: new treatment options.” British journal of sports medicine. 2007. 41 (4): 211-216.
Bass, E. “Tendinopathy: why the difference between tendinitis and tendinosis matters.” International journal of therapeutic massage & bodywork. 2012. 5 (1): 14.
Bertelsen, M.L., Hulme, A., Petersen, J., et al. “A framework for the etiology of running‐related injuries.” Scandinavian Journal of Medicine & Science in Sports. 2017. 27 (11): 1170‐ 1180.
Dos Santos, B., Corrêa, L. A., Santos, L. T., Meziat Filho, N. A., Lemos, T., & Nogueira, L. A. C. “Combination of hip strengthening and manipulative therapy for the treatment of plantar fasciitis: a case report.” Journal of chiropractic medicine. 2016. 15(4): 310-313.
Fredericson M, Cookingham CL, Chaudhari AM, et al. “Hip abductor weakness in distance runners with iliotibial band syndrome.” Clinical Journal of Sports Medicine. 2000. 10(3): 169–75.
Fredericson, M., Wolf, C. “Iliotibial Band Syndrome in Runners.” Sports Med. 2005. 35: 451–459.
Lee, J. H., Park, J. H., & Jang, W. Y. “The effects of hip strengthening exercises in a patient with plantar fasciitis: A case report.” Medicine. 2019. 98(26).
Looney, Brian, et al. “Graston Instrument Soft Tissue Mobilization and Home Stretching for the Management of Plantar Heel Pain: A Case Series.” Journal of manipulative and physiological therapeutics. 2011. 34 (2):138-42.
Lopez, R. G. L., & Jung, H. G. “Achilles tendinosis: treatment options.” Clinics in orthopedic surgery. 2015. 7(1): 1-7.
Magnussen, R. A., Dunn, W. R., & Thomson, A. B. “Nonoperative treatment of midportion Achilles tendinopathy: a systematic review.” Clinical Journal of Sport Medicine. 2009. 19 (1): 54-64.
Medeiros, Diulian Muniz, and Tamara Fenner Martini. “Chronic Effect of Different Types of Stretching on Ankle Dorsiflexion Range of Motion: Systematic Review and Meta-Analysis.” Foot.2018. 34: 28-35.
Petraglia, F., Ramazzina, I., & Costantino, C. “Plantar fasciitis in athletes: diagnostic and treatment strategies. A systematic review.” Muscles, ligaments and tendons journal. 2017. 7(1), 107.
Pope, Rodney Peter, et al. “A randomized trial of preexercise stretching for prevention of lower-limb injury.” Medicine and science in sports and exercise. 2000. 32 (2): 271-277.
Rowlett, Carrie A., et al. “Efficacy of Instrument-Assisted Soft Tissue Mobilization in Comparison to Gastrocnemius-Soleus Stretching for Dorsiflexion Range of Motion: A Randomized Controlled Trial.” Journal of Bodywork and Movement Therapies. 2019. 23 (2):233-40. Web.
Schünke, M., E. Schulte, and U. Schumacher. Thieme Atlas of Anatomy. Edited by L. Ross, and E. Lamperti. Thieme Medical, Stuttgart, 2006.
Shalabi, A., Kristoffersen-Wiberg, M., Aspelin, P., & Movin, T. “Immediate Achilles tendon response after strength training evaluated by MRI.” Medicine and Science in Sports and Exercise. 2004. 36 (11): 1841-1846.
Strauss, E.J. (MD), Kim, S. (MD), Calcei, J.G., Park, D. (PT, DPT) “Iliotibial Band Syndrome: Evaluation and Management” American Academy of Orthopaedic Surgeon. 2011. 19 (12): 728-736.
Terry GC, Hughston JC, Norwood LA. “The anatomy of the iliopatellar band and iliotibial tract.” American Journal of Sports Medicine. 1986. 14 (1): 39–45.
For many of us, the abs often get superficial attention at the gym as that part of the body you work on so it’ll hopefully, maybe, one day, be chiseled and flat as a washboard, but that’s about where the thought ends. It’s time to take a dive into the core and see what it’s functional role is, and how you can tailor your core training to benefit your running7.
The core musculature actually extends far beyond what most of us think of as that visible “six-pack” some people are fortunate enough to own. The core muscles comprise several other groups that support the spine, hips, low back, ribs, and internal organs6. Needless to say, these groups have a big job. A weak or unsupportive core has real implications for runners2. Conversely, a strong core can have an über helpful impact on your running experience and longevity.
The Transverse Abdominus
The first muscle that arguably deserves the most attention is called transverse abdominus (TVA). It is a broad, thin muscle that is the deepest of the core musculature situated underneath rectus abdominus (the ‘six-pack’ muscles) and the obliques (side body stabilizers/movers)6. It serves a lot of important functions, not least of which is supporting and compressing your viscera. TVA also aides significantly in maintaining stable posture, since the muscle’s attachments span from the top of the iliac crest (upper portion of the hip bone) to your lower costal cartilages (ribs), to your pubic bone3,6. The TVA is often compared to a built-in corset or girdle since its function of ‘holding everything in’ is apt (Awesome, isn’t it? No need to go out and buy an actual girdle now you know you’ve already got one at the ready).
Since TVA attaches to so many points throughout the front and sides of the abdomen and has extensive fascial connections beyond, it is implicated in running bigtime. While this muscle doesn’t actually move limbs or joints independently, it’s stabilizing function is key5. Without TVA functioning at its full capacity muscle compensation kicks in, and you’ll get smaller muscle groups taking on a workload for which they are not optimally designed. There have been studies showing a weak TVA to be a culprit in chronic low back pain, hip, and groin injuries1,2,3,4,5,7. Since a lot of runners spend consecutive hours or days out on the trail, TVA needs to be super strong and active in supporting your upright posture. A weak TVA can lead to maladaptation of movement patterns at the hips, low back, and groin. Symptoms and pain may manifest gradually over time as a constellation of issues originating with a weak or inactive TVA2,3,5,7.
Here again is where I can unfortunately speak from past experience on just how far reaching the effects of a weak TVA can be. About seven years ago I experienced a complex array of neuromuscular dysfunction and pain throughout my pelvis that stumped repeated self-evaluation and physician after physician. I was experiencing severe shooting pains through my pelvis and low back, and walking, running, sitting, and standing became progressively more irritative to the point of almost being unbearably painful. After a plethora of testing, poking, and prodding and still no definitive answers as to what was causing my pain, I sought input from a Physical Therapist trained in dealing with the pelvis (these very specialized PTs can be difficult to find but are worth their weight in gold). After taking a look together at a diagnostic ultrasound of my core, I was astounded to see how flaccid and frankly pathetic my TVA and deep lumbar stabilizers looked.
The PT pointed out the hyper-compensation going on throughout my core and pelvis. We determined that a whole lot of my pelvic floor musculature was in prolonged spasm, hypertonic, and aggravating a multitude of pelvic nerves. The small muscle groups located within my lower pelvis were taking over the stabilization duties of my TVA and larger lumbopelvic stabilizers–all of which appeared to be on extended holiday. After eight long months of targeted rehab and zero running, I slowly crept back from this bizarre injury. And while my experience is an extreme and highly irregular outcome of a wonky and weak deep core, it’s a good illustration of how much the deep core really does matter.
One of the challenging aspects of training TVA is that it requires a huge amount of subtlety and intentional activation. When you do locate TVA and manage to consciously activate it, you won’t feel a big movement or experience any outwardly visible motion (like with the pecs on a bench press). This is precisely why it is one of the trickiest and often disregarded muscles that needs training. We’ll get into how to locate and activate TVA later on in this blog, but for now suffice to say it’s the core muscle to add into your strength routine if you haven’t already.
The Obliques
Moving from the deepest layer outward, the next muscle group we encounter after TVA is the internal obliques6. Over these lie the external obliques, and collectively they are responsible for enabling spinal flexion, twisting (rotation), and stabilization of the side-body6. These muscles are implicated in counteracting the rotational force that happens with arm swing or pole usage when you run. The movements here are not huge, nor are you likely to feel particularly fatigued in your obliques after a long run. But again, this mid-layer of the core needs attention and proper activation just like TVA1,3. It is also important to note that muscles and muscle groups do not act in isolation6. When we talk about the specific action of a muscle, it should be noted that in reality muscles are always working in a complex and fluid dance with their synergists (helper muscle groups performing similar actions), antagonists (muscles that relax eccentrically allowing for the opposing group to contract), and connective tissues (ligaments, tendons, fascia)6.
The Rectus Abdominus
The most superficial muscle group of the core is the one we’re all familiar with that creates (for some) what looks like a neatly stacked row of bricks on either side of your midline. This is the rectus abdominus group6. And while it by no means is unimportant to a globally strong core, it is the easiest to see, pinch, activate and agonize over in front of the mirror- therefore it gets the most attention. The rectus abdominus primarily acts as spinal flexor (the ‘C’ shape your torso achieves in a standard crunch is the rectus abdominus at work).
Ok- now that we’ve taken a tour of our collective midriffs, let’s talk about activating that all important TVA muscle. The best way to begin your search for the TVA is to lie on your back with your feet planted on the floor. Take a couple deep abdominal breaths to settle down and relax those core muscles as much as possible. Next, you’ll need to locate your ASIS (anterior superior iliac spine(s)), which are the pokey bits on the front of your hip bones that are highly palpable when you’re lying on your back. Next, move your fingertips about one inch horizontally inwards towards your belly button and then one inch downward (inferiorly) toward your pubic bone. Bingo! You’ve found your TVA, now it’s time to try and get it working. First things first with activation- sucking in your stomach is not activating the TVA. Also, if you feel contractions of your rectus abdominus under your fingers (do a small crunch and note what this feels like if you’re unsure) this is also missing the target. Since the TVA is tied to the pelvic floor, you will probably feel activity in your pelvic floor when you try to activate TVA- like if you had to stop peeing mid-stream. Initially this is ok, but the goal eventually is to isolate TVA as purely as possible and differentiate it from the pelvic floor.
To start activating, keep your fingertips on TVA and imagine slowly drawing your navel in toward your spine via a string attached from your spinal column reaching only to that innermost layer of core muscles (TVA)- do this on the exhale. As you inhale again try to maintain the contraction you’ve achieved thus far to the best of your ability, and on the second exhale contract TVA further (tighten that corset!). The contractile movements under your fingers may feel extremely small or barely recognizable- that’s ok, this will take repeated practice. I realize how impossible this sounds, but it really can be done.
There are a few other helpful ways to think about TVA activation I came across during my own rehab journey. The first is the plastic wrap analogy. Imagine your viscera (internal organs) are all bound in a layer of plastic wrap. Your goal is to squeeze those organs further only using TVA. Think about the internal organs being compressed whilst the outer core remains unchanged. Essentially, you should see no movement, bulging, or other contortion in your abdomen. It’s visually about the most unexciting exercise ever. This takes a lot of patience, and it may help to pull up an anatomical diagram of the core musculature to help with this. The second analogy is the belt notch trick. When you are lying in the starting position imagine a belt strapped loosely around your TVA, with each exhale+contraction of TVA, your goal is to tighten the belt one notch. Again- if you feel action in the obliques or rectus abdominus stop and try again.
While the extreme subtlety of activating TVA can feel a little infuriating, it will pay dividends to your running health be persistent, locate that badboy and strengthen it. Below you’ll find some exercises that are targeted toward TVA but will also give a great workout to your obliques and even your rectus abdominus as well.
Plastic wrap TVA activation
No video
Prone Plank w/ progression
Side Planks w/ progression
Side swipes
Russian Twist
Wood Choppers
Reverse Crunches
https://youtube.com/watch?v=vaTHkV2R13c
Dead Bug
References:
Bråten, M., Andersen, L. A. (2019) “Hva er uavhengig kroppsarbeid?” Norge Olympiatoppen. Available:https://www.olympiatoppen.no/fagstoff/teknikk_motorikk/teknikk_motorikk/page1687.html [Accessed: 27 November 2020].
Hodges, P. W.; Richardson, C. A. “Delayed postural contraction of transversus abdominis in low back pain.” Journal of Spinal Disorders 1998, 11 (1), 46-56.
House, Steve, Scott Johnston, and Kilian Jornet. Training for the Uphill Athlete. Patagonia Books, Ventura, California, 2019.
Leetun, D. T.; Ireland, M. L.; Willson, J. D.; Ballantyne, B. T.; Davis, I. M. “Core Stability Measures as Risk Factors for Lower Extremity Injury in Athletes.” Medicine & Science in Sports & Exercise 2004, 36 (6), 926-934.
Mangum, L. C., Henderson, K., Murray, K.P., Saliba, S.A. “Ultrasound Assessment of the Transverse Abdominis During Functional Movement.” Journal of Ultrasound in Medicine 2018, 37 (5), 1225-1231.
Schünke, M., E. Schulte, and U. Schumacher. Thieme Atlas of Anatomy. Edited by L. Ross, and E. Lamperti. Thieme Medical, Stuttgart, 2006.
Vincent, H.K., and Vincent, K.R. “Abdominal Bracing for Minimizing Excessive Pelvic Motion During Running.” Current Sports Medicine Reports 2018, 17 (4), 111.
Cate Airoldi brings over a decade of training and racing experience to Aspire, with first place finishes in distances ranging from 50 to 120 miles. With an educational background in Physiology, Kinesiology, and Sports Performance, she has been training individual and team athletes since 2011. Cate holds CPT and LMT certifications, and is a current MSc graduate student in Sports Performance Coaching.
A training plan. Do you need one? What if you don’t race? Is it really necessary if your only objective is to ‘just run’? You’ve probably guessed this is headed very much in the direction of ‘yes.’ Training plans are an important tool for those that have specific goals and objectives in mind like a race, but competitive athletes definitely don’t have the monopoly on training plans. Any trail lover can build volume safely, track progress and measure change over time with a well-crafted plan. Training plans are truly brilliant resources to refer back to when things go sideways. It’s worth spending a little time delving into the nuts and bolts of what goes into creating a plan, and why you (yes you) need one.
The Basics
First we’ll cover some basic physiology and physiologic adaptations before going deeper into the specifics of training plans. It’s crucial to have a good grasp of some of the terms that are often thrown around without much context in the world of endurance sport (slow vs. fast twitch muscle fibers, VO2 max, lactate threshold, etc). The goal for most trail runners, competitively minded or not, is to build endurance. Raising the bar on your endurance limit through thoughtful, cyclic, and sustainable training will allow you to go longer, tackle tougher terrain with less effort, and decrease recovery time between workouts.
A short primer now on some basic physiology; time to cast your mind back to High School science class! We’ll be going over skeletal muscle, and that’s what I’ll be referring to when I use the term ‘muscle.’ (There are two other types of muscle: smooth and cardiac which we won’t get into). Muscles are actually comprised of bundles called fascicles which contain tightly organized individual muscle fibers. Fibers can further be subdivided into three types, Type I slow twitch (ST), fast twitch Type IIa (FTa) intermediate-fast, and Type IIb (FTb) super-fast twitch2,3,4. Slow twitch fibers are the type most endurance runners are interested in; these are the fibers that carry the vast majority of the workload for runners going long. They have greater densities of mitochondria (cellular workhouses) and capillary beds, are fatigue resistant, and have high oxidative capacity1,4. Essentially, they are perfectly suited to long days on the trail. By contrast, fast twitch fibers are the virtual opposite in makeup and are much more suited to short, explosive bouts of work like the 100m dash.
The reason muscle fiber distinction matters for runners is that there is significant evidence and research pointing to the fact that these fibers react to the stresses (ie: training) put upon them. Essentially- they will, over time, adapt to the training they are being asked to do and subsequently become more tailored to these activities5. While the jury is still out as to whether or not fiber types can change from Type I to Type II or vice versa, a sprinter who trains for maximal speed, short durations, and super-high force outputs will have FT fibers that are primed and ready to respond to these specific stressors. By contrast, endurance runners make full use of the aerobic capacity of ST fibers, and endurance training has been shown both to increase mitochondrial density as well as capillary bed size in slow twitch fiber groups.
Contributor Ian Ramsey getting in the miles under snowy peaks.
A quick overview now on some common terminology relative to training plans and training plan design. VO2 max (your peak oxygen uptake) is merely one of many indicators of athlete potential, but it does not preordain you for any one particular athletic outcome. It is largely genetically predetermined, and well-trained athletes will see little if any variation in their VO2 max4,5. Lactate Threshold (LT) is the point at which your body begins to accumulate more lactate than it can remove within a given timeframe. The LT is highly trainable and is arguably a more important variable to target within a training plan than VO2 max4. A foremost goal of endurance training is to increase the LT creating progressively higher levels of tolerance to the stress training places on your body4,5,6.
The Why and Wherefore
Ok, so how does all of this relate to training plans? The answer is that it’s the start of a toolbox any runner will need to access to for effective training. Simply going hard for every run will invariably lead to burnout1,4,5. Conversely, never testing and pushing the limits of your LT will stymy you into perpetual ultra-shuffle territory without generating much zip in your legs. Knowing when to put in a hard effort and when to take it easy, when to taper and when to build up mileage; these are all components that need consideration4,5. Increasing training volume too fast can lead to injury. Not tapering before a big endeavour (like ANY of the magical Aspire trips) can lead to difficulty or outright inability to complete your objective.
There’re a few other aspects of training plans that need addressing here too. Plans act as a window back in time to what you were doing and when, especially when you add notes regarding your training such as: a training ‘grade’ for each day, energy levels during your run, or specific muscle aches/pains. This can be invaluable when injury strikes, and when you head to your doc only to be asked, ‘when did this start?’ To which you’ll be able to respond with a much more reliable timeline (thank you training plan!) than if you had relied solely on your hazy memories of months of training runs. Training plans are incredible tools to track progress, plateaus, and problems, to build volume, and increase your overall savviness regarding running. They create a guided timeframe that takes much of the mystery out of training.
Rain, snow, sleet, or hail, nothing can keep us from the trail.
With those glowing attributes acknowledged, it’s time for the caveats. Do not be beholden to your training plan. Despite the best laid plans, life will throw a curveball your way at some point. So much of training is a grand experiment (albeit guided by science and training theory) and there will be a certain amount of trial and error involved too. If your plan says you’re due for an 80 minute Zone 2 run and you begin only to feel like you’ve been hit by a bus–Stop. Walk. Sit down. Go home and take a nap. I recognize this scenario is absolutely anathema to most us runners. We don’t quit, we ‘battle through,’ we ‘tough it out.’ But ignoring alarm bells from your body and going out training in spite of these warning indicators will not get you ahead or earn you a special badge of toughness. (Like so many runners I’ve learnt this lesson the hard way, more than once).
I’ve spent a fair bit of time in Norway studying and training with endurance athletes there. The Norwegians often reference the old saying: ‘training makes you weak, recovery makes you stronger.’ Nothing could be truer, and the Norwegians have racks and racks of Olympic gold medals to prove they are indeed some of the strongest endurance athletes in the world; ergo they must be doing a great job resting! (Now would be a good time to look up the meaning of ‘hygge’ and then take it to heart).
Take “hygge” to heart with a fire and a cup of something warm.
The Nuts and Bolts
Let’s get to the business of planning training, what general phases of look like, and things to consider along the way. Think of the following information as additions to your training toolbox; less of a rigid prescription and more of a flexible recipe, science-guided and not tempted by fad-based training that promises impractical or impossible outcomes.
It takes a bit of humility to dive into training, especially if you’ve had a period of little or no activity. Taking an honest assessment of your baseline fitness and not worrying about what other runners are doing is important. This is where, if you’re one of those folks that enjoys the competitive side of something like Strava I’d encourage you to proceed with some caution. Never attempt to mimic the training of elite athletes. They’ve spent years or decades getting to where they’re at, often with expert coach guidance along the way9. The stellar performances the lay public witnesses from these folks is only the tip of the iceberg. Years of toil, hard work, tears, and planning9 have gone into their highly publicized successes and infrequently discussed failures. Also be wary of the competitive spirals that can happen on training platforms that are ego-oriented rather than community supportive. Jumping into an online contest with another athlete that pushes you into deleterious territory beyond your safe capacity is not ideal. It’s always good to remember that training isn’t racing, nor should it be.
Endurance base training (BT) is the starting point of your plan1,5,8. Remember those slow twitch muscle fibers we discussed earlier? Here is where they come into play in a big way. Base training is largely dominated by long, slow runs and hikes at the lower end of the effort spectrum, <Z1-Z1. These are the runs that train those ST fibers to become increasingly reactive and preferentially recruited to the activity you’re doing: long, low-intensity runs. This is the point at which other physiologic changes will begin such as endurance-orientated metabolic adaptation, faster recovery between workouts, and increased muscular and cardiovascular endurance4,5. Base training within a four month training plan can easily comprise over one third of the training mesocycle. Another thing to keep in mind, many athletes consider base training to be a years-long process. This is not to say they spend years training exclusively at this low intensity level. Rather, it means that the physiologic adaptations they enjoy as experienced runners take years of cyclic training, base building, and thousands of hours of determinedly slow, easy training4,9. It is crucial within this phase to resist the urge to chase after the rabbits on a group run, or to overstretch your base training so that it creeps into the harder effort heart rate zones (Z3+). This will defeat the purpose of base training and deny you the physiologic adaptations you’re meant to be working on1,5. (Read on to see the note on Junk Training). To many, this phase often is the patience-testing phase since it may feel like you’re not doing much at all. Rest assured you are, and the ease with which you complete these runs is a marker of your increasing base fitness.
A runner getting in some off season elevation gain.
Building Phase (BP) is where runners will get to start building on all that hard and patient time they put in during base training. This is the point at which training will include greater variability, such as runs designed to continuously challenge the upward limit of your LT (think: hill repeats, pick ups, technique focus). This training interspersed with continually longer slow runs will put you into Z2-Z3 and maybe Z4 for brief periods4,5. Think about BP as the point at which FT fibers are being added in small doses to the larger recipe you’re creating: a more durable you5,6,7. Depending upon your objective (ie: training for a 50k versus a multi-day outing) training in Z3+ may comprise 1-2 of your weekly workouts or may only make an appearance biweekly. The duration and flavour of your BP is dependent upon your end goal. A shorter event such as a 50k may actually have more time devoted to intensity training than someone training for 100+ miles or multi-day adventuring4. A 50k runner will want and need more leg speed and require less overall base training than those going longer distances.
If you’re attuned to the world of training theory and physiology9, you’ll probably have heard about ‘junk training’ or the training ‘black hole’…pick your negative descriptor. This is a very real concern, and definitely applies to the competitive and non-competitive alike. BP puts runners in close proximity with this type of training, and it takes a very self-aware runner to not dive into the black hole of junk training at least a few times (guilty here). Junk training is often referenced as training that occurs at the top end of Z3-Z4 and is performed repeatedly without any real consideration or respect for the true training objective of the day. This type of training is so prevalent because it feels great and productive; it’s hard enough to make you feel like you really accomplished something, but not quite hard enough to be considered a true Z4-Z5 workout1,4. It’s also not easy enough to be considered Z1-Z2+ base or lactate threshold training, meaning you’ll also miss out on all the benefits that training bestows on you1,2,5,7. Lots of runners can and do sustain junk training for months or even years (guilty again!). They may be solid runners with impressive performances, but frequently see little long-term progression, are prone to overuse injuries, and are definitely not attaining the upper reaches of their true potential. Instead, these runners often accumulate many of the negative side effects of hard training (sustained muscle damage, lackadaisical recovery, performance plateaus) without any of the benefits. Speaking from more personal experience than I would like to admit to, it took several back-to-back injuries years ago for me to evaluate my training methodology and finally begin to learn from my past mistakes.
A runner on the shoulders of Mt. Baker during Territory Run Camp
The last segment of training is actually comprised of two smaller parts: Tuning Phase and Tapering Phase (TTP). This phase is the shortest of all the phases and is highly variable depending on what you’re training for. In general terms, volume of training will decrease incrementally allowing for greater recovery while attempting to preserve the highest level of fitness you’ve attained in the previous phase. This is a great time to dial in things that are not strictly running but will have definitive influence on the success of your goal run. For example: fuelling strategy, blister and chafing management, hydration planning, navigation and logistics, and gear review. For the uninitiated, many of the things in the aforementioned list might elicit an eye-roll or not even that much attention. However, I’ve seen many a fellow runner side-lined and/or unable to finish due to any one or a combination of those items. I myself have experienced the dreaded GI distress that puts your stomach in knots for hours, failed to account for pack chafing, nearly DNF’d due to macerated feet, and been lost in the night portion of a 120 miler in the rain. All not fun. All part of the adventure, and well noted as things to learn from for future outings. The point here is that small things become very big things when you’ve been out on the trail for hours or even days, and all the training in the world will not help you if you haven’t taken care of the non-running side of business.
The lighter training volume of the Tapering portion of the TTP is crazy making for some runners whilst others whole-heartedly embrace the freedom that comes with less training. You can generally expect the taper period to be from 2-3 weeks, with the last week largely consisting of ‘activity recovery’ (think: jogging with your 80 year old dad, riding a bike with your kid, going for a swim). To borrow a phrase from the road running community, the ‘taper tantrums’ come into play in a big way here for a lot of people. Regardless of whether you’re tapering for a race or resting up for a dreamy trip on the Wonderland Trail (ahem, did I mention Aspire yet?) the temptation to head out for a long, hard run when you’re at peak fitness and recovery is almost irresistible. But like so many things in life, good things come to those who wait!
The Next Step (after step, after step, after step)
Writing a training plan from scratch, even equipped with the information here, can be a daunting task. This blog has only scratched the tiniest of surfaces in training plan design, methodology, and implementation. To the intrepid reader who has made it this far, you’re a trooper. And for that fortitude you get to be one of the first folks in the loop about the forthcoming Aspire Spring Training Plan. This will be a 4-month plan debuting in March, geared toward getting you ready to embark on the Aspire adventure of choice or any trail objective you might have in mind for the summer. We’ll put the principles discussed in this blog to use in the Training Plan creating a supportive, ego-free community in which we can cheer our fellow runners and field questions along the way.
So-here’s to a healthy 2021 running season and to hitting the trails together, whether that be remotely or in a socially distanced reality.
Training season means miles out in the weather.
JOIN US next month when our Spring Training Plan kicks off! We’ll provide a detailed week by week plan complete with suggested strength training and rest days. Beginning in March, we’ll host monthly webinars alongside the training program where you can ask Cate your burning questions on how to train well. Head here for more info and to join the mailing list for training plan updates!
Resources
Hedelin, R., G. Kentta, U. Wiklund, P. Bjerle, and K. Henriksson-Larsen. Short-term overtraining: effects on performance, circulatory responses, and heart rate variability. Med. Sci. Sports Exerc. 32:1480-1482. 2000.
Hills, A.P., N.M. Byrne, and A.J. Ramage. Submaximal markers of exercise intensity. J. Sports Sci. 16:S71-S76. 1998.
Horowitz, J. E., L. S. Sidossis, and E. F. Coyle. “High Efficiency of Type I Muscle Fibers Improves.” Int. J. Sports Med 15 (1994): 152-157.
House, Steve, and Scott Johnston. Training for the New Alpinism. Patagonia Books, Ventura, California, 2014.
House, Steve, Scott Johnston, and Kilian Jornet. Training for the Uphill Athlete. Patagonia Books, Ventura, California, 2019.
Lambert M.I., Z.H. Mbambo, and A. St Clair Gibson. Heart rate during training and competition for long distance running. J. Sports Sci. 16: S85-S90. 1998.
Noakes, T.D., M.I. Lambert, and M. Gleeson. Heart rate monitoring and exercise: Challenges for the future. J. Sports Sci. 16: S105-S106. 1998.
Smith, D.J. A Framework for Understanding the Training Process Leading to Elite Performance. Sports Med 33, 1103–1126. 2003.
The first webinar on the benefits of an “off” season training plan is Sunday, February 21st. Register to get into the science, explore how to adjust a training plan for real life, and join the Q&A.
Cate Airoldi brings over a decade of training and racing experience to Aspire, with first place finishes in distances ranging from 50 to 120 miles. With an educational background in Physiology, Kinesiology, and Sports Performance, she has been training individual and team athletes since 2011. Cate holds CPT and LMT certifications, and is a current MSc graduate student in Sports Performance Coaching.
Gait and specifically human bipedal gait is enormously complex. When we add speed to accelerate our gait- ie: trail running- any latent weaknesses or postural discrepancies will often magnify and multiply. This can result in decreased performance output, nagging soreness and muscular tenderness, or outright injury.7 In this blog we’ll break down the two primary phases of gait and why they matter for your running form and health.
Running downhill on the Knives Edge, a section of PCT ridge line in the Goat Rocks.
Running and walking gait are comprised of two primary phases: stance phase and swing phase. Generally speaking, the stance phase is when your foot is in contact with the ground and the swing phase is when your foot is airborne.1,3 Within each of these larger phases there are subdivisions where it’s possible to further dissect movements to a minute level of detail. We won’t be going that microscopic, but it is important to know that running gait includes an important division within the swing phase; a “float” phase. Float phase is the point at which both feet are off the ground for a nanosecond before your opposite foot strike begins. Walking does not contain a float phase which means the left or right foot is always in contact with the ground. 1,3
So, why does this matter for runners? Why should you care that you’re catching a little air with every step? Well- it’s because float stage, while an essential component of being able to move faster than a walk, also means runners are contacting the trail surface with a force that is at least two times that of walking.3
It may be patently obvious to most readers but descending from a greater height (like the airborne float phase of the gait cycle) equates to a greater impact each time your foot hits the trail. Harder surfaces underfoot increase the compounding effect running has on joints and soft tissues generally; all the more reason to stick to the trails wherever possible instead of pavement.
Keeping in mind the inevitable fact that running subjects our bodies to greater joint stress than walking, the next place we need to go is a discussion about what happens when we combine those greater stresses with aberrant gait patters. Overpronation and supination are terms most runners have probably heard of, but here’s a quick recap.
Overpronation often coincides with flatter arches and means you’re landing mostly along the medial (inner) edge of the foot. Supination corresponds with higher arches and a laterally weighted footfall, typically from the outside of your heel through to your little toe.2
There is some degree of pronation and supination that naturally occurs when you run, and biomechanically this base movement is totally ok. In fact, these movements- to some degree- are what enable the joints of the foot and ankle to do their choreographed work.1 But when these patterns become excessive or are compensatory for weakness higher up in the kinetic chain (think: knees, hips, and low back) lingering soreness and injury often ensue. For example: if your knees tend to deviate toward the midline during the float phase and impact the ground in the same fashion that will eventually cause asymmetric wear and tear on your tissues over time. The joints of the body can and must move independently of each other, but in a complex movement like running the interplay between the hips, knees, ankles, and feet is constant and intricate.7
Think of it like a car: the timing belt, tires, transmission, clutch and steering are all moving parts that can wear in irregular and detrimental ways if they’re a little askew. Like a car, your body will function best when all of its parts are aligned and working smoothly.
Cruising the single track outside Stehekin with a smile.
Have you ever taken a look at the bottom of your shoes and noticed that some parts wear out much faster than others? The heel of the shoe is an especially good place to start your analysis. If the inner or medial surface of your shoes seems to wear especially fast, that can suggest overpronation. A lateral or outer edge wear pattern may indicate excessive supination. This shoe wear and the overpronation or supination that causes it is often only the end symptomatic piece within a larger picture of muscular weakness or maladaptation arising pre- or post-injury. A myopic focus that only includes treating a runner’s supination or overpronation misses the series of events taking place higher up the chain that cause these things to happen.
Here is a [very] short list of issues that can contribute to altered gait:3
Glute weakness-especially the isometric/stabilizing and eccentric/lengthening actions
Is highly prevalent in runners and can lead to abnormal foot strike during the stance phase
Can also be a partial culprit in a knock-kneed running posture, sometimes referred to as “Genu Valgum”
Anterior hip flexor tightness
Can lead to diminished hip extension during the swing phase
Can impede upright torso stance during running generating stooped posture and low back pain
Poor ankle mobility- particularly dorsiflexion (pulling your toes toward your shin)
Can increase force on foot and ankle joints during the foot strike
Can predispose runners to ankle tendinopathies if range of motion remains limited
In an ideal scenario all runners would be able to consult with a gait specialist or other qualified clinician. Since that’s not the reality for most of us there are some things to watch for with your own gait, and if you have a buddy or someone who can take a socially distanced video of you running so much the better.
[I want to stress here that comprehensive gait analysis, if that’s what you’re after, can and should be done by a qualified professional. And if you have any health concerns, current or recent injury, or other limiting health factors you should always consult a qualified healthcare provider before making any modifications to your routine]. Below are a few PNW resources with folks qualified to do gait analysis. Some providers may require a more extensive health intake and occur in a clinic setting, such as a Physical Therapist’s office. Other resources like shoe stores can offer a more cursory analysis that will give you great baseline assessment plus shoe recommendations relative to your running gait:
Enjoying sweeping views towards Stehekin from Cascade Pass.
With that said, let’s outline a few things you can make note of on your next run regarding your own running gait, and then look at tools to solve any problems that might be brewing.
Look/feel for overpronation or supination2,3
Overpronators typically have a flatter arch. The majority of your weight is dispersed along the inner side of your foot, or you may start your foot strike with your weight on the outside of your heel and then roll onto the inner foot as you toe off.
Supinators may have high arches or even be bow legged. Weight during foot strike will usually be on the outside of the foot and the big toe may make little or no contact with the ground.
Check out your knees!3
Knock knees: do your knees knock into each other or even just brush each other continually when you run?
Wide knees: are your knees particularly far apart, or track away from the midline?
Hips3
Do your hips sway outward (think: Marilyn Monroe) in the stance phase on your weight bearing leg? Or is there very little mobility in your hips and you perhaps look like a piece of rebar running down the trail?
Well, if you’ve stuck with me this far- nice work! You must also be an anatomy geek… Now it’s time for some solutions. True overpronation and supination can often be helped to varying degrees by specialized and appropriately fitted orthotics, but that’s only getting at part of the problem. Let’s take a look at some targeted strength exercises that can help mitigate the gait issues we’ve covered.
Intro Video
https://youtube.com/watch?v=CeztCvr2igg
For overpronators:
For overpronators, knock kneed runners, and runners with Marilyn Monroe hips- You’ll want to target the glutes and stabilize your core with exercises like the following:4,5,6
Clam Shell
Progression=Use resistance band
https://youtube.com/watch?v=HuSZLBOW6TA
https://youtube.com/watch?v=waoHz5NtSDU
Monster Walks with Band
Floor Bridges
Progression=Top leg lift (side bridge), Alternating leg lift (prone bridge)
(NO Video)
Quadruped Balance/Extension
Progression=Weighted quadruped
https://youtube.com/watch?v=dMogTRZ3gkM
Squat to stand
Progression=Weighted (ie: use weighted pack/belt)
https://youtube.com/watch?v=_Z_1ydz-yzo
https://youtube.com/watch?v=i41cCqSfnjA
Supine hip lift
Progression = Single leg lift
https://youtube.com/watch?v=epywi8XogDs
For supinators:
For supinators and runners with a bow-legged stance or ‘wide knees’ think about strengthening the inner thigh and stabilizing the core:4,5,6
Side lunge
Progression= Lunge with band
https://youtube.com/watch?v=hYwRE_Zgjb4
Wide leg squat
Progression=Squat to toes
https://youtube.com/watch?v=sh2CZQ24j9w
Side-lying leg lift with ball or towel
Progression=move from towel to ball or increase size of yoga ball
https://youtube.com/watch?v=MCoDTFhLlUU
Supine leg lift with ball
Progression=Lift arms overhead
https://youtube.com/watch?v=W2RiMVIoNBw
The off season (yep, I mean right now) is the absolute perfect time to get after it with starting a strength routine that will help you build durability, stability and longevity. With all the time you’re saving without that commute into a physical workspace right now I’d hazard a guess most of us have a few extra moments of downtime in the day. Time use those bonus minutes to turn off the Netflix and turn on glutes!
References:
Dugan, Sheila A, and Krishna P Bhat. “Biomechanics and analysis of running gait.” Physical medicine and rehabilitation clinics of North America, vol. 16, no. 3, 2005: 603-21. doi:10.1016/j.pmr.2005.02.007
