We’ve been talking recently about how periodicity in your lifting program – systematic alternations in the intensity and volume over time – can improve your results. And we honed in on undulating periodicity as an advanced technique.
But what about runners?
Periodicity Is Not The Same As Progression
I previously wrote about how to incorporate progression into your cardio. But progression and periodicity are not synonyms. You can progress each week (for example, adding a 1/4 mile to each run, each week or improving your time a little bit each week) but that’s not periodized running.
A fake example “linear periodization” of running would be doing 4 weeks at a 12 min pace, then 4 weeks at a 10 minute pace, then 4 weeks at an 8 minute pace.
But runners know that linear periodization just doesn’t work. (So don’t follow the silly example of linear periodization!)
I realize that most of the people reading this site are much more focused on lifting than on running, as am I, but running still makes up a good part of conditioning and fat loss training for many of you. So let me explain.
Runners Use Undulating Periodicity
Well, truth be told, runners figured out the value of undulating periodicity long before lifters/strength coaches. But runners don’t call it “undulating periodicity”.
Take a look over at runnersworld.com and you’ll see countless training plans (in prep for 10k, half marathons, etc.) all of which vary the intensity throughout the week but showing progression over time.
Here’s an example week (more…)
Last week I described a running injury I developed and asked for your guesses about the cause.
Of course, there were many contributing factors.
I’m not a physical therapist or any kind of medical professional. So this is all opinion based, not medically based.
But one stands out, because
a) it was the most significant
b) even the other factors might have contributed, each of them alone wouldn’t have caused this; in contrast, even without all the other factors the main factor probably would have resulted in injury all by itself.
The Main Cause
The main cause was simply (more…)
I made a stupid exercise mistake last week. One that could impact my fitness routine for months because of the resulting injury. I want to share it with you, because hopefully you won’t repeat it.
Even though injury is no laughing matter, what I’d like to do is make this into a game of sorts. What I’ll do is first, describe the resulting injury. Then I’ll give you various facts about my exercise, eating, and lifestyle leading up to the injury.
Then you guess what the biggest cause of the injury was.
For some of you it will be obvious but for others not so much. In this case, the injury was from running. But lifters could make the same kind of mistake.
Everyone who leaves a reply will get a prize! And the best answer (based solely on my opinion) will get an even bigger prize.
Everyone who posts an answer in the comments section at the end (by Wednesday), with their guess as to the most direct cause, will get a copy of my ebook called Train Better. This 200 page ebook has some of the best WFN articles consolidated for you.
The best answer, in my opinion, will get Train Better AND will get a copy of my lifting routine Fat Burn Furnace.
Duplicate answers are fine, but if the “best” answer is given by more than one person, then the first person gets the routine.
Here’s What Happened (more…)
If I were to say to a roomful of average Americans, “I’ve run 4 times a week, every week, for the past 10 years, without an exception, even when I was sick,” I’d get most of the audience nodding their heads in appreciation and admiration. I’d probably even get some (more…)
Tabata interval training could be credited with kicking off the recent craze towards HIIT – high intensity interval training. This protocol was initiated by the Japanese performance researcher Izumi Tabata in 1996 and 1997 (Medicine and Science in Sports and Exercise, October 1996, Vol 26 and also March 1997, (more…)
The other day my ipod shuffle wasn’t working so I did my run in “silence”. The good news is that it didn’t affect my motivation or speed or anything. The bad news is that I figured out I’m a pretty weird guy…
You see, without my audio, my brain simply (more…)
Runners need to lift weights. And I mean heavy weights. Even if you don’t want to be a bodybuilder, you need weights for strength training and for maintaining muscle mass.
1. Improve Run Speed
You’ll notice your pace increasing when you add heavy weight training to your routine. I’m not (more…)
I love running. I love weight training and bodybuilding. By trying to do both, am I destined to be ineffective at both?
Many of you are runners too. And if you subscribe to this blog, you are no doubt into weight training. I keep hearing and reading on other blogs (more…)