Is there a benefit from running two small doubles? I am a masters runner and trying to come back from injury (because that is all Masters running is, running from one injury> the other.)
I am currently able to run 3-4 miles slowly but comfortably. I was thinking about just doing that 2x a day before I move up to 6-8 mile continuous runs.
Is there any benefit or would I be better to just slowly increase mileage?
Yes. Absolutely.
Yes, there is a benefit. You'd be less likely to incur injury and adding mileage to easy runs would be easier after doing these short doubles for a time.
For your easy runs you are better off running 1 continuous run per day rather than breaking it up into 2 runs until you have reached ~ 60 minutes in that one run. Once you have reached 60 minutes then often you would benefit more from adding a double rather than extending the easy run.
A few tips:
- make sure any run you do is 20 minute or more
- once you have hit 60 minutes in an easy run add on by adding a secondary run, starting those at 20 minutes. Gradually add then number of days per week you do a second run and then work to increase the secondary runs.
My advice for you would be to continue to slowly build onto the 3-4 miles you currently do until you hit that 60 minute level before exploring of you would like to consider doubles.
Note: these tips/guides are for easy runs and not stress workouts. Stress workouts such as long runs, tempo runs or intervals have their own rules and guides based on what system is being targeted to be stressed that day.
MPR wrote:
For your easy runs you are better off running 1 continuous run per day rather than breaking it up into 2 runs until you have reached ~ 60 minutes in that one run. Once you have reached 60 minutes then often you would benefit more from adding a double rather than extending the easy run.
A few tips:
- make sure any run you do is 20 minute or more
- once you have hit 60 minutes in an easy run add on by adding a secondary run, starting those at 20 minutes. Gradually add then number of days per week you do a second run and then work to increase the secondary runs.
My advice for you would be to continue to slowly build onto the 3-4 miles you currently do until you hit that 60 minute level before exploring of you would like to consider doubles.
Note: these tips/guides are for easy runs and not stress workouts. Stress workouts such as long runs, tempo runs or intervals have their own rules and guides based on what system is being targeted to be stressed that day.
No thank. WRONG.
MPR wrote:
For your easy runs you are better off running 1 continuous run per day rather than breaking it up into 2 runs until you have reached ~ 60 minutes in that one run. Once you have reached 60 minutes then often you would benefit more from adding a double rather than extending the easy run.
A few tips:
- make sure any run you do is 20 minute or more
- once you have hit 60 minutes in an easy run add on by adding a secondary run, starting those at 20 minutes. Gradually add then number of days per week you do a second run and then work to increase the secondary runs.
My advice for you would be to continue to slowly build onto the 3-4 miles you currently do until you hit that 60 minute level before exploring of you would like to consider doubles.
Note: these tips/guides are for easy runs and not stress workouts. Stress workouts such as long runs, tempo runs or intervals have their own rules and guides based on what system is being targeted to be stressed that day.
Did you read the part about avoiding injury before you typed all this?
Anyway, yes OP, get out there as often as you can, even in shorts stints.
MPR wrote:
For your easy runs you are better off running 1 continuous run per day rather than breaking it up into 2 runs until you have reached ~ 60 minutes in that one run. Once you have reached 60 minutes then often you would benefit more from adding a double rather than extending the easy run.
A few tips:
- make sure any run you do is 20 minute or more
- once you have hit 60 minutes in an easy run add on by adding a secondary run, starting those at 20 minutes. Gradually add then number of days per week you do a second run and then work to increase the secondary runs.
My advice for you would be to continue to slowly build onto the 3-4 miles you currently do until you hit that 60 minute level before exploring of you would like to consider doubles.
Note: these tips/guides are for easy runs and not stress workouts. Stress workouts such as long runs, tempo runs or intervals have their own rules and guides based on what system is being targeted to be stressed that day.
This is old wives' tale stuff. Where's the evidence for this? I'll answer for you: there isn't any.
There's no reason that he has to wait until he gets to 60 minutes before doubling. And no evidence that 20 minutes is necessary minimum. Especially for a runner who is working his way back from injury.
Benefits of short doubles: (1) possible injury-risk mitigation, (2) two quicker runs may in fact lead to better fitness than one slower run, (3) two shorter runs are generally easier to recover from than one longer run, and (4) doubles will give you a double-dose of HGH release.
Now, if he were training for a marathon, he'd want longer singles in there but at this stage he should do the doubles if he likes it.
MPR wrote:
For your easy runs you are better off running 1 continuous run per day rather than breaking it up into 2 runs until you have reached ~ 60 minutes in that one run. Once you have reached 60 minutes then often you would benefit more from adding a double rather than extending the easy r
Complete nonsense.
From my own trial and error, I think it's a great way to transition to more mileage, starting out with two short runs and gradually adding on to each as needed. I actually think two runs of 3-4 is preferable to one continuous run of 6-8 anyway.
When returning from injury, I always double for 30 minutes for a week or so before switching back to bigger singles