Addingmiles wrote:
What is the scientific approach to running more miles? How do you get faster by just running more easy paced miles ?
Clearly it's both
Running more mileage builds strength. From strength, you can then sustain a pace longer, that might have been tiresome previously. High mileage works when you can handle it. The other side of this is, that when you are a little older , you need to adjust your rest time.
A quote from an old coach . . .
"Training volume is an important tool, but must be used carefully. The body's ability to uptake, transport and utilize oxygen are all stimulated to adapt/super-compensate by those longer runs and up-tempo runs. And those systems have nearly no limit for response, as opposed to the ones that respond to killer 400’s on the track (for only about 5 weeks). So carefully increased volume, longer “long” runs, and methodically faster daily pace, will all bring significant gains."
I wish I would have listened!
Well it depends on what distance you mean as faster, running more mileage won't really improve your 100-400m times, your best off doing actual speed work, however when you run more mileage, even at a very slow pace, it improves your cardiovascular system, strengthens the heart and increases the blood supply in the muscles; it therefore enhances the body’s capacity to deliver oxygen to your muscles .... It's kind of like having a car with a bigger fuel tank .... The more you run, the longer you will be able to sustain that speed because you have more oxygen to deliver your muscles
There is no science, it's empirical.
increases your aerobic capacity in the base phase so that when it counts, you can hit your speed workouts hard
Bobby1 wrote:
There is no science, it's empirical.
Fundamentally, wrote:
Fundamentally, it's to gain speed endurance. You want to be able to run as fast as you can already run but do it for longer.
Simplistically, if you can run one 5-minute mile, to train for a marathon, your goal might be to develop the ability to run 26.2 5-minute miles. To develop that ability, you have to increase your speed endurance. The most important factor in increasing speed endurance is to run more miles.
Mitochondria density and size increase.
More Capillary beds.
This all equals better blood flow and efficiency. Running Economy improves (along with tendon/muscle strength) and neuromuscular coordination for better Running Economy.
Couch Trawler wrote:
Farah, Bekele, and Gebressallassie have outstanding kicks in the 5k/10 but those kicks are based on vastly superior aerobic capacities that leave them fresh for the last lap.
well,, wrote:
Couch Trawler wrote:
Farah, Bekele, and Gebressallassie have outstanding kicks in the 5k/10 but those kicks are based on vastly superior aerobic capacities that leave them fresh for the last lap.
Jon Morange wrote:
ivorytowerology wrote:
David S. Pumpkins wrote:
ivorytowerology wrote:
Addingmiles wrote:
What is the scientific approach to running more miles? How do you get faster by just running more easy paced miles ?
Depends on the scientist and what field they study? They don't communicate much so, umm good luck with that.
Here's the scientific approach...
Formulate a Question - What happens when I run more miles
Make a Hypothesis - It will make me more efficient, stronger, and aerobically developed because the more you do a thing, the better you get at that thing.
Make a Prediction - It will make me faster
Testing - Run more miles
Analysis - Race
Generate Theory - Running more makes me faster
Here's what really happens:
Think of a way to get some funding doing some spurious research, involving any kind of reductive hypothesis about performance boosting effects of whatever.
Get the funding
Do a crap series of tests on a treadmill.
Analyse the results
Agree with yourselves that you were right all along.
Submit your paper for peer review
Paper accepted
Encourage journalists to generate publicity with silly hype attention seeking headlines announcing your amazing discovery of incredibly effective performance boosting effects of whatever.
Repeat process ad infinitum.
That's how science really works ain't it?
Hi Jon. How about them doping Brits?
ivorytowerology wrote:
Jon Morange wrote:
ivorytowerology wrote:
David S. Pumpkins wrote:
ivorytowerology wrote:
Addingmiles wrote:
What is the scientific approach to running more miles? How do you get faster by just running more easy paced miles ?
Depends on the scientist and what field they study? They don't communicate much so, umm good luck with that.
Here's the scientific approach...
Formulate a Question - What happens when I run more miles
Make a Hypothesis - It will make me more efficient, stronger, and aerobically developed because the more you do a thing, the better you get at that thing.
Make a Prediction - It will make me faster
Testing - Run more miles
Analysis - Race
Generate Theory - Running more makes me faster
Here's what really happens:
Think of a way to get some funding doing some spurious research, involving any kind of reductive hypothesis about performance boosting effects of whatever.
Get the funding
Do a crap series of tests on a treadmill.
Analyse the results
Agree with yourselves that you were right all along.
Submit your paper for peer review
Paper accepted
Encourage journalists to generate publicity with silly hype attention seeking headlines announcing your amazing discovery of incredibly effective performance boosting effects of whatever.
Repeat process ad infinitum.
That's how science really works ain't it?
Hi Jon. How about them doping Brits?
Hi Weldon. I don't care who takes what, including you. Use an inhaler if you thing it's performance enhancing. Post a video of you dancing like a fool when drunk. I dare ya.
S. Canaday wrote:
This all equals better blood flow and efficiency. Running Economy improves (along with tendon/muscle strength) and neuromuscular coordination.
Yeah running a lot (high mileage) makes your legs stronger (as long as you don't get hurt).
The mitochondria density and increase size and capillary beds are really key though.
Of course you need periodization and balance with intensity/speed in the mix...not just LSD for ideal improvement/distance running adaptations that are race specific.
If talking raw speed/power you would want to simulate the FT fibers (aka Canova or Lydiard "short alactic hill sprints."
That is neuromuscular training.
We never did any hill sprints/strides or formal real speed training at Hansons.
Hansons was all about high mileage, running "easy days" at 6-min pace and then trying to hold it together for workouts like 2-3 mile repeats and "cut-downs" at slightly faster than marathon race pace. Every now and then we'd go to the track for 1km and/or 1600m repeats at about 20/sec per mile faster than MP.
Bubbadeeboos wrote:
S. Canaday wrote:
This all equals better blood flow and efficiency. Running Economy improves (along with tendon/muscle strength) and neuromuscular coordination.
Is this true? I’d think something like short hill sprints would be more of a stimulus for tendon/muscle strength, and improved coordination... or is it that doing the mileage in a state of general fatigue spur these adaptations?...like how a long run with some quicker pace starts to recruit more fast twitch near the end and can help make some these fibers more aerobic?
I think I remember reading the Hansons having a marathon training philosophy kinda like this where they emphasize ‘global’ fatigue/stimulus a bit more than just a subset of workouts.
[quote]S. Canaday wrote:
workouts like 2-3 mile repeats and "cut-downs" at slightly faster than marathon race pace. Every now and then we'd go to the track for 1km and/or 1600m repeats at about 20/sec per mile faster than MP.
quote]
Shouldn't that be enough? Bill Rodgers seemed to do just fine with miles and track workouts of mile repeats not much faster than MP. Certainly not 20 seconds faster.
Rider of the purple Sage wrote:
[quote]S. Canaday wrote:
workouts like 2-3 mile repeats and "cut-downs" at slightly faster than marathon race pace. Every now and then we'd go to the track for 1km and/or 1600m repeats at about 20/sec per mile faster than MP.
quote]
Shouldn't that be enough? Bill Rodgers seemed to do just fine with miles and track workouts of mile repeats not much faster than MP. Certainly not 20 seconds faster.
Rider of the purple Sage wrote:
Shouldn't that be enough? Bill Rodgers seemed to do just fine with miles and track workouts of mile repeats not much faster than MP. Certainly not 20 seconds faster.
Yes but it seemed like miles and modest repeats worked for everyone 30-40 years ago and now it either works for nobody or nobody is doing exactly that.
