<Mastering the Art of Running: Building Sustainable Habits>
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Starting a new activity can be challenging, especially when you lack prior experience. Reflecting on my own journey into running, I remember the days before I owned a smartwatch or heart rate monitor. I was oblivious to concepts like VO2max, lactate threshold, and intensity distribution. Initially, most of my runs lasted no longer than 30 to 40 minutes, and I typically ran at a semi-hard effort. However, over time, I learned to structure my training more effectively, polarizing my workouts to achieve my goal of becoming a faster and stronger athlete. Initially, I ran simply because I enjoyed the challenge, but that approach eventually led to burnout and stagnation. The first lesson I had to grasp was the importance of running slowly and resisting the urge to push myself too hard. It took time to appreciate the reasoning behind this strategy, but once I began incorporating interval training at a faster pace, the benefits became clear.
To excel on high-intensity days, you must prioritize slower runs on the days in between.
Common Mistakes Made by Beginners
In commercial gyms, we often encounter high-energy group sessions filled with loud music and enthusiastic instructors urging participants to "go hard or go home!"
“Embrace the pain! No gain without pain!”
If I were a newcomer to running, I would likely feel intimidated by such sessions. However, "low-intensity, calming, and quiet running sessions" don’t typically attract attention.
From my experience as an endurance coach, I've observed two significant mistakes that beginner runners often make:
- Engaging in high-intensity training too soon.
- Pushing too hard during easy runs.
These two factors can lead to frustration and a dislike of running, but it doesn't have to be that way!
Guidelines for Your Running Journey
Let me share an illustrative example. In February 2022, I began coaching a woman in her 50s who had minimal running experience. Despite previous attempts to start running, she struggled to maintain consistency. She and her husband had once followed an interval-based running program filled with short, intense repetitions that left her gasping for breath after just a minute of hard running. Her heart rate soared beyond the “low intensity” threshold (<75% of HRmax), which is common for many beginner runners. Running felt challenging, and for some, it may feel impossible to run easily.
However, we encourage these same individuals to polarize their training.
How can we implement a polarized approach if easy running feels elusive? Furthermore, how can we ensure that this process remains enjoyable and sustainable?
When I began coaching this woman, she could run continuously for only 15 minutes before needing a break. Together, we set an ambitious goal: to run for 60 minutes within a year—something she found hard to believe given her current abilities. We started working on February 16, with a training regimen of three days per week, combining endurance and strength workouts. She progressed from incline walking to alternating between walking and running, with sessions lasting 20 to 30 minutes. All easy sessions were prescribed at zones 1-2 with an RPE of 3-4. High-intensity training was introduced only after six weeks of consistent effort.
The first interval session included:
- 5 minutes of walking warm-up
- 5 sets of 2 minutes fast running followed by 1 minute of jogging or walking
- 5 minutes of cool-down walking
With a 1% incline and an RPE of 6-7, this session totalled about 25 minutes, with only 10 minutes spent on high-intensity efforts. If I were to prescribe this session to her today, she might find it too easy. However, a year ago, it was a significant challenge. Her training frequency gradually increased from three to six days a week, and her run duration expanded from 20 to 80 minutes. She has consistently maintained one high-intensity interval training session each week from February 2022 to April 2023. Recently, we also added some intensity to her long runs every other week. The essence of her running journey has been consistency.
As for the 60-minute running goal? She achieved it in just six months.
Understanding Intensity Polarization for Beginners
Polarizing training is relatively straightforward for experienced runners due to their larger heart rate reserves, which allow them to manage their intensity zones more effectively. In contrast, untrained individuals often struggle to differentiate between low, moderate, and high-intensity efforts. In my early running days, I likely spent most of my time in the moderate intensity zone (zone 3), which feels manageable but can lead to stagnation over time.
Training consistently in zone 3 isn’t inherently wrong, but relying solely on this intensity can hinder progress. Understanding the fundamentals of intensity distribution is crucial for both beginners and seasoned runners.
"But how can I lower my heart rate while running?"
- Begin with walking. Use an incline on a treadmill or walk uphill. It’s easier to control your intensity while walking. Aim to stay within zones 1-2 (below 75% of HRmax). A heart rate between 60-75% of HRmax is ideal for easy sessions. Once you can manage this for a few weeks, you’re ready to transition to running.
- Incorporate alternating walking and running. Start with 5 minutes of gentle running followed by 5 minutes of brisk walking, either outdoors or on a treadmill. Aim for a total session duration of 20-30 minutes to begin with. Start slow; don’t rush.
- Increase duration and 'time on feet.' Focus on time instead of distance. Gradually increase the running portion of your alternating sessions by 5 minutes each week. After a few weeks, you should be able to run continuously for 20 minutes. From there, prioritize extending your duration while keeping the intensity manageable.
- Introduce intensity gradually. Before adding intensity, ensure you can comfortably run for 30 minutes. You're already benefiting significantly from low-intensity sessions, so trust the process. Begin with Fartlek-style training or shorter intervals of 1-2 minutes. At this stage, don’t overly fixate on pace; focus on the sensation of running faster without sprinting.
- Keep easy runs genuinely easy. The goal of polarized training is to ensure sufficient recovery between high-intensity sessions so that you feel prepared and strong. Aim to maintain your heart rate within 87-92% of HRmax during hard efforts. The initial interval may feel slightly lower due to heart rate lag, but zone 4 should balance between a moderate run and maximum effort. It should feel challenging yet controlled. With time and practice, you’ll improve your ability to manage this intensity.
Why This Method Works: Fick’s Equation
Endurance performance hinges on three primary factors: work economy (oxygen cost at a specific pace), anaerobic capacity, and aerobic capacity, which can be further broken down into VO2max and fractional utilization of VO2max. VO2max represents the maximum oxygen uptake during exertion, while fractional utilization indicates the percentage of VO2max that can be sustained over time.
The equation we aim to manipulate through training is:
VO2 = (heart rate x stroke volume) x (O2 concentration in arterial blood — O2 remaining in venous blood)
This equation illustrates how blood flow delivered by the heart interacts with oxygen levels in working muscles. Through training, we can enhance stroke volume (increased cardiac output) and improve oxygen utilization (reducing venous oxygen). The desired central adaptations are:
- Increased end diastolic volume (EDV)
- A larger heart
- Enhanced heart elasticity
- Increased blood volume
Peripheral adaptations that facilitate better oxygen utilization and elevate VO2max include:
- Optimized fiber types
- Higher capillary density
- Increased mitochondrial volume
- Improved blood flow distribution
In terms of "training optimization," no single intensity reigns supreme; improvements in VO2max and overall work economy arise from a blend of low, moderate, and high-intensity training.
There are no magical workouts or intensities.
The true magic lies in the combination. Long-duration low-intensity training, paired with smaller doses of high-intensity work, triggers adaptive signals through various molecular pathways. To fully unlock your adaptive potential, you must engage in both extended easy sessions and quality high-intensity sessions. The key is to recuperate on easier days so that you can push yourself on harder days.
Laying the Groundwork with Low-Intensity Training
In the podcast “The Physiology of the Race Season” featuring Dr. Iñigo San Millán (on Fast Talk Labs), the physiological and practical distinctions between base season and race season are highlighted. These insights apply not only to elite endurance athletes but also to those just starting their running journey.
Consider these two seasons as “the foundation” and “the peak.” Visualize a pyramid: a tall pyramid requires a solid base. The foundation consists of low-intensity training, while the apex represents high-intensity efforts. The base covers a broad area, while the top is narrow and pointed. A significant amount of low-intensity work is necessary to create the base, while minimal high-intensity training is needed to form the peak.
If you begin your running journey with fast, exhausting workouts, you're merely scratching the surface of the pyramid without a foundational base. This lack of groundwork can lead to stagnation, burnout, or injuries.
Start gradually. If running feels overly strenuous, walk instead. Consider cycling to ensure you're maintaining an easy effort. Enjoy running in natural environments, just as you did in your youth. This approach will help you gradually establish your foundation. Through low-intensity training, your body will adapt to oxidizing fat for energy and clearing lactate more efficiently. By thoughtfully incorporating high-intensity days, you'll optimize adaptive signaling while allowing for recovery and absorption of the stimuli.
Running doesn’t have to be a struggle to be effective. Most days, it should feel relatively easy and enjoyable.
Coaching Opportunities
I offer coaching for runners, cyclists, and triathletes of all levels, from beginners to highly competitive athletes. If you’re interested in personalized coaching, tailored training plans, or a one-time training analysis, feel free to reach out via email at [email protected]. For more details, visit my website at https://sirenseilercoaching.wordpress.com/.