With Coach Kelvin, offering Online Running Coaching for We Run and the We Run Virtual Running Club, and 1:1 Running Coach for Leeds and surrounding areas.
In this video, I’m going to share some thoughts on running as a volume-based equation.
Running as a Volume-Based Equation
To a certain degree, the more running we do, the better we’ll get, as long as we’re managing our intensity well and we’re not progressing too quickly. We’ve always got to bear that in mind.
Of course, there are limitations. We have a time budget. Some runners simply run out of time, and that’s not just time to get the training in. We’ve also got to think about the time to recover, so the time to train and the time to recover. We can just run out of time.
Time Limits and Mechanical Capacity
A runner might not run out of time but instead reach their mechanical capacity. That runner may be starting to get some niggles and injuries.
When we reach either of those points, that’s where we can stop growing the volume and have a rethink.
For runners who have maximised the time they’ve got to train, they often start to add some intensity into their training so they can still increase the training load. One of the challenges there is that once we add too much intensity, it can have negative effects on our base and longer-term development.
Matching Training Time to Goals
A runner might train as effectively as they possibly can with the time they’ve got and reach a certain level of fitness. As coaches, we help people understand this and make sure that someone’s time budget reflects their goals.
Sometimes that means saying, “With the time that you’ve got to train, it’s either not possible or it’s going to be extremely difficult to reach those goals.”
Strength Training and Managing Niggles
If someone is reaching their mechanical limit but still has time, that’s when it’s time to bring in strength training. If a runner is getting niggles, they might see a physiotherapist, who can help manage that runner’s strength.
By building more strength, the runner can do more running, increase volume, increase intensity, and get better at running. That means getting fitter, faster, and being able to go further.
Even then, that runner will eventually hit another time constraint, where they have to think carefully about how they manage their intensity.
Key Takeaway
To a certain degree, as runners, the more we do, the better we’ll get. There are limitations, and one of the main things we’ve got to bear in mind is making sure that the amount of time we’ve got to train reflects our goals.
I hope that makes some sense. If you’ve got any questions, please pop them in the comments below. For now, happy running.
