VOLUME IN RUNNING

October 19, 2004

VOLUME IN RUNNING

The volume in running was and, I guess, will be a hot topic for a long time. I've never been against volume per se, but I always questioned how much is enough to run faster or, in other words, what is the priority of volume in training, which is, in my opinion, just another training tool to use to run faster.

It's not our goal to run more, but to run faster is. At the point where fast running starts to deteriorate from running too much, the limits of volume come.

On the other hand, decrease in the speed of running may be related to some specific parameters of technique, such as stride frequency (cadence), which, in its turn, is related to pulling the foot from the ground and falling as well. This is how technique is related to the volume of running.

The same logic could be applied to the speed of running. So, whatever we do in running, in the final account it goes to a single element of running technique - our ability to pull the foot from the ground on time, no matter what the length, speed, distance, surface, racing tactics, fatigue, emotions or any other factors may be. This is the base of my approach to training in general and to running in particular.

Technique is the criterion to make a decision on the length or speed of running. Certainly for this matter we need to know the exact parameters of running to be used as standards, which we have in Pose Method. So far this approach was implemented with good results and with dramatical reduction of injuries in runners and triathletes.

In order to make our discussions of Pose Method more productive, it would be good if you get to know the essence of it. Right now, as I understand, most of the people just guessing about it and making assumptions that their form is close to Pose.

I am open to any discussions, but we should start with finding some common ground on the subject of discussion. By the way, if you didn't read the book by Dr. Tim Noakes, Lore of Running, please look at the stories about the best marathoners and their volume/results consequences. It's quite good materials.

Dr.Romanov

------------------------------------------------------

Comments

Tom Whipple is a knowledgible man in this field and he is familiar with elite runners training, so his comments are pretty much clear about the meaning of volume in running. I do agree that volume and intensity should be blended on an individual basis. It's correct. What is the ratio of these componets is a topic of another discussion.
Regarding toughness I would say that we need it more in fast running rather then in just volume of running, because our goal is to learn how to run faster, but not longer. Volume is just a tool to open our energy production to the level of its maximal use.

Posted by: Dr.Romanov at December 7, 2004 09:52 PM

With respect to running volume (as a parameter to improve performance), VO2 max appears to be increased in a linear manner by increasing running distance to approxiately 60 miles/week. Beyond this mileage there appears to be little improvement in oxygen utilization by body tissues.

Having spoken to many elite distance runners most feel as thougth the mental toughness that comes with 100 miles per week is an important consideration in elite performance.

Additionally, I have spoken with some that feel as though the high volume training improves the abilty of dense connective tissues (tendons, ligmaments, etc.) to handle the marathon distance. They will tell you that if they are running less than 60 miles/week they will be sore and achy following runs greater than 20 miles whereas if they have more volume under their belts runs of this distance do not leave them with aches/pains.

Personally I feel that volume and speed need to be blended on an individual basis. At some point (too much volume?) your ability to recover and have "fresh legs" in order for speed work is diminished. For some this may be 40 miles/week for others twice this much.

One long time running coach has noted that unless his college cross country runner are not comfortably handling 60 miles/week prior to the start of the fall season they plateau early (mid season) and do not continue to reach faster speeds as the season progresses.

Posted by: tom whipple at November 17, 2004 09:15 PM