How can I build run fitness back up? I’ve lost quite a bit of fitness and i think that’s where I’m struggling. What pattern should I follow? Start with 3 times a week?
Thanks
run at a low enough intensity for 20-50 minutes so that you can keep running at least 6 days a week
volume through frequency
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run at a low enough intensity for 20-50 minutes so that you can keep running at least 6 days a week
volume through frequency
Second that. Better to do several 20’ runs which may feel not enough at the beginning and repeat often than one monster run one day and nothing for several days after. Be careful that your cardio-vascular system is well in advance compare to your conjunctive tissues: those will take the longest to get run-tough, and the last thing you want is an injury, e.g. a tendonitis.
run at a low enough intensity for 20-50 minutes so that you can keep running at least 6 days a week
volume through frequency
What is the benefit of a 20 min run, especially at low intensity?
No sarcasm intended, thought that anything under 30 minutes, unless speed work, has little or no benefit
"What pattern should I follow? Start with 3 times a week? "
I go through this every spring since I always completely give up running over the winter in favour of x-country skiing. Start off slow but make one of your runs a longer slow run and build up slowly. A heart rate monitor is helpful to keep you in the zones.
Check with desert dude. He agrees with volume thru frequency. Do a search for his and BarryP’s posts on this topic and you will get a lot of info.
run at a low enough intensity for 20-50 minutes so that you can keep running at least 6 days a week
volume through frequency
What is the benefit of a 20 min run, especially at low intensity?
No sarcasm intended, thought that anything under 30 minutes, unless speed work, has little or no benefit
Jack, I agree with both of those above. The value isn’t in large part cardiovascular. For someone that used to run and/or who does another aerobic sport (as the OP seems to do) then the name of the game is adaptation of the connective tissues of the legs.
These initial 20 minute jogs in the first few weeks are primarily to adapt to the impact.
I think it degpends what your end game is…do you want to improve your running fitness or your triathlon fitness, or is your triathlon fitness good and you want to improve your run. If your primary goals are run oriented then the shorter frequent advice is spot on. If you want to improve your running in the context of triathlon and you are already doing the stuff you need to do in the other two sports, then I am an advocate of infrequent runs that mix volume with intensity. The problem with that approach is that it takes a while for your running to come around, but the advantage is that you minimize injury risk and your improvement trajectory is long, and you will eventually come very, very close to your run-only potential. This latter approach also works well if you tend to be injury prone to running.
How can I build run fitness back up? I’ve lost quite a bit of fitness and i think that’s where I’m struggling. What pattern should I follow? Start with 3 times a week?
Thanks
Read through my stuff in my sig line. The older stuff won’t link up anymore, so you have to use the search function, but they’re still out there. When I get a little more time I’ll respond in more detail and maybe point you to a specific thread. I think there is one called Advancing Beyond the Beginning Stages of Running.
In a nutshell, the biggest problem people have with building up their running from scratch is that they try to hard, and in the end do too little. Its kind of like holding a fistfull of water. The harder you squeeze, the more squirts out.
15 minutes a day at a conversational pace is usually a good starting point. This is 15 minutes of running EVERY DAY. I think the thread in there has a chart that gradualy builds up from there, but basicaly you work toward 3 shorter runs, two medium lengthed ones, and one long run. That’s really secondary. What’s most important is that you set yourself up on a path to add just 10% a week. Eventually you will reach a point where 10% is to much. Then you shoot for 10% every two weeks…then every three weeks…etc.
Seriously, do that until you get to 4-5 hours a week and then write back. Then I can tell you what workouts to add to make yourself fast.
Good luck.