Q & A: Training for Endurance Athletes

Q: "Hi Adam, I've been following your column through the articles you post in the gym and I find them very helpful. I'm planning on running in the GoodLife Marathon in October. I've been running outside a lot as the sun has cooled down in the evenings, and while my endurance is good, I'm wondering if you could provide me with a few tips on how to help me get better?" - Katie G. via email

A: Thanks for the email Katie. I appreciate your kind words. It's funny that you should mention training for a marathon because I recently took part in last Saturday's Underwear Affair for cancers below the waist, organized by North York General Hospital. I should also preface the rest of the blog by saying that for the last ten years, I have NEVER trained for endurance. My sport was football, and the typical play lasted anywhere between 3 and 10 seconds (if it was a broken play). Thus, I was consistently training for quick, short bursts of power and intensity in order to provide my body with the best possible chance to explode when the play began. However, in terms of training for endurance, this is simply not the case.

The first thing you need to do is train your body for endurance with weights. This is a high repetition, low weight combination which prepares your body to undergo stress for an accumulated period of time. And no, "just running" is not considered to be an acceptable leg workout for your week. Strength and conditioning coach Michael Boyle identifies that you need to create mobile ankles, thoracic spine and hips in your pre-workout warm up. Then, focus on working on a stable lumbar spine and knee joint through very specific strength work. This means utilizing an array of single leg exercises (squat, leg press, anterior reach for hamstring) in order to strengthen one leg at a time. After all, when running, the amount of force applied to each of the above mentioned joints is not only continuous, but also, you are basically hitting the ground one leg at a time and that one leg is keeping your entire body intact! I would suggest working with a partner at first, and having them spot you at all times.

Secondly, if you do not already own one, purchase a foam roller and do not skimp out on the cheap ones. I took Boyle's advice and learned how to work on my muscle tissue quality using the foam roller at least twice a week either after running, or after a lower body workout. Boyle states, "The key to understanding foam rolling and stretching is in understanding the qualities of muscle tissue. Muscle tissue does not just get short, it also gets dense. Dense tissue must be manipulated (rolled or massaged) prior to stretching to get maximum effect. In fact, stretching without rolling is like pulling on a knot in a shoelace. It only gets tighter." Schedule an appointment with me to go through a free session using the foam roller and see the benefits as early as the next day or, simply Google "foam roller" and you'll find a plethora of exercises and videos on how to.

Finally, if you are running long distance, the quickest way to improve your VO2 Max (how your body utilized oxygen during training), is to train using INTERVALS as opposed to steady state running. A 2006 study from McMaster University in Canada illustrated this beyond a shadow of a doubt. The study compared 20 minutes of interval training (30 sec sprint/4 min rest) with 90 to 120 minutes in the “target heart rate zone.” The results showed the same improvement in oxygen utilization. If you could get the same benefit from one hour a week, why run four and a half to six hours a week? Utilize interval training twice a week on non-successive days and watch as your running becomes easier. Note, however, as race day draws near, I would do a long distance run, after improving your VO2 Max, simply to adjust to the mental aspect of continuously running for an hour. One of my colleagues gave me a tip to look around while running, and at all costs avoid tunnel vision. Program a specific playlist on your iPod that has positive, upbeat tracks to keep you happy, motivated and moving.

In preparation for my 10K race (my first ever), I did all the above things. For my strength workouts, I utilized my TRX Suspension trainer for 10 weeks prior to the event working on single leg squats, single leg lunges, and sprinters starts. My legs burned like crazy, but I credit the use of this piece of equipment in combination with training hard prior to the race for making race day so easy (If you're interested in purchasing one, click here). I finished the race in 51:30 (unofficially). Not bad for a football player!

You have about 6 weeks until the GoodLife run. Take these tips and good luck with your training. If you're finding a running session hard on a particular day, at least now you have a visual of a 235 lb man after a 10K run in his underwear to shift you back into neutral! Or, at the very least take your mind of the next kilometer.

Send in your questions to adam.kania@goodlifemakesiteasy.com