Despite what you read and hear on the internet, injuries are not simply something you just have to expect when you take up running.
The old-school thinking of ‘trials by miles’, which keeps adding volume upon volume until you eventually break, is outdated, and, the science is now supporting a much better way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Challenges to the old school method, pioneered by Arthur Laydiard, starting in the 1980's. Despite running only half of what the rest of his competition were doing, Seb Coe won four Olympic gold medals and his world record stood for 15 years. His secret? HIIT and strength training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The approach got more spotlight when Izumi Tabata, who established the popularised (and often misrepresented), Tabata Method, explored the potential benefits to aerobic capacity by training with a high intensity for short periods of time. In the popular 20 on,10 off protocol for 4 minutes, Tabata found that improvements were comparable to those that followed a higher volume, higher frequency, steady-state protocol. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The same findings occurred when Gibala and his team looked at anaerobic training; once again higher intensity efforts had comparable improvements to much higher, lower intensity volume approaches. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
So if you’re looking to improve running performance, but don’t want to follow a flawed training philosophy, keep an eye out for our upcoming eBook – Keep On Running.
~ Coach Karl