LISTEN TO THE EPISODE HERE:

Mikael and David Dhooge answer listener questions on the topic of run training for triathlon.

In this episode you'll learn about:

Running every day vs. 5-6 days a week
The long run - best practices
Can you run too slow?
Hill reps for VO2max development
Pacing and workout design of high-intensity intervals
Key differences between run training for triathletes vs. runners
Running form and biomechanics
Strength training for run performance and injury prevention
Best practices of using "super shoes"

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Shownotes

Running every day vs. 5-6 days a week

03:15-

There is no evidence that running seven days a week is better than running five or six days.
Running seven days a week puts much stress on the legs, and recovery days are essential to prevent injury.
A streak of seven days of running is optional to achieve a sub-three-hour marathon.
Running consistently and achieving good volume is essential for runners.
It depends on the athlete, but in general, five to six days of running may be sufficient for a sub-three-hour marathon.
Mikael agrees that training every day with a high volume is not recommended.
He suggests running five days a week and cycling or swimming twice a week, even if the focus is on running.
Observational studies of elite runners show that some tend to have a rest day.
Many elite runners in East Africa tend to have one day completely off from running.
Coaching-wise, Mikael recommends five or six running days, six at most, for someone training for a three-hour marathon.

Long runs as a percentage of training volume

07:03 -

There is no specific evidence to prescribe a certain percentage of weekly training volume.
Athletes should exercise caution when doing sessions longer than three hours due to the risk of injury.
Long sessions should be limited to approximately 30 to 45 kilometres.
Consistent frequency, as well as total weekly and monthly volume, are more critical factors for training.
Monthly volume strongly predicts marathon time, but only if the long run is longer than 21km and the average run distance is longer than 10km.
Long sessions should have reduced volume and more race-specific intensity as the competition approaches, typically around 2h15 to 2h30.
The mix of sessions should also be considered when looking at weekly and monthly volume and consistent work.
Long runs are crucial, but it is advisable not to exceed three hours to prevent excessive stress on the body.
Diminishing returns exist in regard to the long run for athletes.
There is no evidence on the topic of long runs, so personal experimentation is critical.
Many athletes may focus too much on their long run.
It is optional to have a long run every week.
Length of the long run is subjective, with options such as a percentage of volume, as long as tolerated, or a maximum length.
The minimal effective dose should be the focus in the long run.
Consistency with the rest of your running is essential.
Boston Marathon was on April 18th, and I had one athlete that ran a successful marathon with the longest run being of 2 hours and 24 minutes.
The long run should generally be at most 2.30 hours unless training to complete rather than compete.
Distance training becomes essential when training for a marathon.
Finding what works best for you is vital.
The minimal effective dose should be kept in mind in the long run.
Therefore, focus on achieving goals with the minimum effort necessary.

Hill workouts and VO2max

12:33 –

Hill reps positively affect VO2, economy, speed endurance, and motor unit recruitment.
Engaging fibres and having good technique are essential in hill reps.
Thirty seconds on with one-minute recoveries not only improves VO2 but also has a strength component.
The technique is important in hill reps as it translates to flat running.
One-minute recoveries allow for better recovery and technique compared to 30-30s.
30-30s or 30-15s are better for reaching more time at VO2.
Hill reps may not solely aim for VO2max or maximum time at VO2max.
Shorter recoveries are better for maximising time at VO2max.
Jogging back down the hill doesn't maximise time at VO2max.
Hill reps improve strength and motor unit recruitment economy.
They may improve VO2max utilisation and speed even without maximising time at VO2max and could have benefits beyond VO2max adaptations.
The grade of the hill affects the effectiveness of the session. A 10-12% grade hill may limit heart rate and ventilation.
Hill reps can be done on a treadmill or a long hill to minimise recoveries.
A mix of track and hill workouts is ideal.
Hills stress tendons. So recovery is important.

Zone-two training

16:33 -

The goal is to stress the body and improve mitochondrial efficiency.
Stay below the aerobic threshold (LTE) during training.
Running too slow is not a problem and will still have an effect.
Athletes with higher aerobic thresholds may need to run slower to avoid overstressing.
The entire training program must be considered when deciding on training intensity.
Low-volume athletes may benefit from more time in zone two.
Easy runs should allow for recovery.
Running faster may provide more benefits but stay below the aerobic threshold.
The approach is individualised and depends on the athlete's training program.

VO2max intervals target pace

21:00 -

Self-paced intervals are suitable for improving running speed.
Playing around with session design is important to see how well one can hold their running pace.
Lowering recoveries during intervals helps build fatigue resistance.
One's 5km ability may be more challenging than expected, even if they still need to run it.
For sprint triathlon training, focus on the specific sprint distance pace rather than the personal best on a 5km.
Four times one kilometre is too short for a VO2 session; aim for at least 20 minutes of work time.
VO2 max intervals do not have to be at a 5km pace.
Aim to go close to as hard as possible for a session, but leave one rep in the tank.
No need to intentionally slow down to be closer to the goal pace.

Differences between run training for runners and run training for triathletes

24:29 -

Standard run training involves just running and allows for more volume and recovery.
Triathletes need to consider all the sports they are doing, so they typically run less and cycle more.
Doing less volume and more frequency of running is recommended for runners.
The intensity of training will differ depending on the distance being trained.

Intervals or workouts triathletes should avoid

25:30 -

Triathletes typically require less high-intensity running than 1000m, 3000m, or 5km runners.
As a runner, you may want to incorporate more high-intensity running into your routine.
Triathletes should be cautious with high-intensity running.
For regular runners, the higher intensity may be suitable.

Run workouts or interval structures for triathletes

26:23 -

Triathletes may not do a brick run but have sessions similar to other triathletes.
Ironman pace runs are common for triathletes, while runners don't do them as much.
Runners tend to have a more polarised training approach, while triathletes may incorporate high endurance zone two sessions.
High zone two workouts may be added to runners' winter training, while triathletes may add them when preparing for races like Ironman or Half Ironman.
The race pace for running is higher than for triathlon because runners do it fresh.
Periodisation may differ between coaching for running and triathlon.
Triathletes always run tired and at threshold or sub-threshold levels.
The emphasis on going above the threshold in workouts is less for triathletes than runners.

Injury and long runs

29:30 -

Running twice daily could be a good warm-up before going longer, especially for injury-prone athletes.
Professional runners use this method to increase volume, but it's unnecessary for everyone.
Observational evidence shows that top runners run twice a day, but there is no conclusive evidence.
Long runs can be overemphasised and overestimated, and short-course triathletes are an excellent demographic to look at for training.
Long runs are only necessary when training for a specific race, and even then, they should be done sensibly and individually.
The run-walk strategy is underutilised, especially among injury-prone runners, and could be used during long runs.
More frequency instead of more volume in individual runs is generally better for runners.
Building up the long run should only be done when getting specific for racing.

Running shoes: racing and training

33:28 –

David uses carbon shoes but finds them expensive and uses them sparingly due to low mileage. He believes that carbon shoes are beneficial and necessary for running competitions.
Research suggests that carbon shoes have benefits even at low speeds.
Carbon shoes can provide a psychological benefit and improve running times.
However, carbon shoes can be unstable and potentially lead to injuries, such as navicular bone stress fractures.
To maximise performance, I suggest using carbon shoes in races and doing some training in them.
Carbon shoes are beneficial for speed intervals and recovery from big-mile sessions.
Many professional triathletes use carbon shoes in their key sessions to aid in recovery.
I have tried using carbon shoes for all of their fast workouts and found them to be a confidence boost in their training.

Non-carbon shoes for training

39:55 –

When choosing a carbon shoe, it is essential to consider its stability.
Carbon shoes can be less stable than traditional running shoes, so you must find a stable neutral shoe if that is what you are used to.
Finding a stable carbon shoe can be difficult, but trying to mimic the same type of shoe as your running shoes is important.
The Nike Alphafly and Adidas Prime X can be wobbly and are not ideal for running on cobblestones or uneven ground.
The Essex MetaSpeed shoes are a good option for twisty courses and uneven ground because they feel more like a traditional racing flat and are very stable.
I choose their shoes based on the terrain they will be running on, mainly whether they are cobblestones.
They are stable on uneven ground and feel more like a traditional racing flat.

Stabilisation demands of super shoes in a long race

42:23 -

The wobbling of shoes may cause cramping, but it's uncertain.
Strength training can help mitigate the effects of wobbling shoes by working on foot, ankle, and lower leg strength and mobility.
Plyometrics using a bosun ball can also help strengthen the ankles.
It may be helpful to search for a stable shoe.
Foot, ankle, and lower leg stability and strength work are recommended.
Training in wobbling shoes can also be beneficial.

Strength training: two must-do strength and conditioning exercises

43:49 -

It isn't easy to pick just two excellent exercises for hip and core stability, but I suggest working on hip stability and lower legs.
For hip stability, bridges are an excellent exercise for avoiding overusing certain muscle groups and becoming quad-dependent when running.
Bridges can be done with weights or on a Swiss ball.
Plyometrics are great for strengthening the lower legs, ankles and feet.
Jump squats are an example of plyometric exercises that focus on the bigger muscle groups.
Each person should pick exercises based on their weaknesses, but a hamstring exercise like Nordic hamstring curls or deadlifts can be helpful for injury prevention.
For performance, single-leg exercises like step-ups or split squats are practical.
Step-ups are gentler on the body than split squats and can help with proper pushes off the box.
Lunges are also practical exercises for single-leg, quad-dominant work.

Tendons

47:34 –

Overdoing running is not advisable, and gradually building up frequency and volume is essential to avoid tendon issues.
Awareness of technique while running is crucial, and strength exercises help in general, but a good technique is still necessary to avoid tendon injuries.
Eccentric work like simple step downs, strengthening exercises in general, barefoot walking, and running on even ground or trails are effective in strengthening tendons.
Tendons adapt slowly; progressing is important to avoid issues because tendons don't adapt as quickly as muscles or the cardiovascular system.
Applying gradual progression is the key to avoiding tendon injuries rather than actively strengthening tendons.
Hill work is practical, but puts a lot of stress on tendons, so one should be cautious.
Running on trails is an effective way to strengthen the lower leg, but one should avoid spraining their ankle.
Different body systems adapt at different rates, which is important to remember while running.
Tendons will adapt slowly, so it's necessary to progress slowly and avoid doing anything stupid to avoid injury.

Running form analysis

52:25 –

Moderately experienced runners with a decent base level of fitness and no obvious glaring mistakes in their running form should not consider changing their running habits.
It may not make sense for many runners to overthink changing or analysing their running form as their bodies have adapted to their current style.
Instead of focusing on changing running form, I recommend doing strength training and mobility exercises to give the body the tools it needs to find its optimal running style.
The body will adapt to converge towards something that works for the individual, so it's best to give the body the tools and let it find its way.
Running gait analysis services are only helpful for some runners as their bodies have already adapted to their running form.
To avoid injury and improve running economy, I suggest increasing the running frequency and doing something repetitive to allow the body to adapt.
We must be careful when changing how we run, as the body can react differently, and you may get injured, especially if you've been running in a certain way for a long time.
If you want to change your running form, it's best to do so slowly and work with slight differences.
I agree that the body is adapted to a particular run form and suggests being careful when making changes to avoid injury.

Optimal biomechanics for running

56:55 –

One of the common mistakes to avoid is overstriding, which can be achieved by avoiding too low a stride rate and breaking.
When landing on the foot, it should be in the central part of the body mass and not too far in front.
Avoiding excessive rotation and focusing on hip stability is also essential to maintain forward velocity.
Optimal knee bends should be achieved by having a smaller angle, but not too small, that would be hard on the quadriceps.
It's essential to maintain an upright position and have some stiffness in the lower leg while running.
The concept of optimal biomechanics in the running is inconclusive and may differ for different individuals and speeds.
Following Max Paquette, a biomechanist and researcher, on Twitter and listening to his podcast episode can provide valuable insights on the topic.
Giving the body a certain base level of strength and mobility and running more frequently can help it adapt over time.
While there may not be a clear answer on what is optimal, avoiding common mistakes can help improve running form.

Natural run form

1:01:55 -

Running with a swinging arm at a fast pace is okay and natural.
Over-rotating in the upper body due to the swinging arm might be an issue, but it's not a big deal.
Running faster is better than trying to be more efficient if it means sacrificing speed.
An efficient form may make you slower, which is not ideal.
Haile Gebrselassie also had one arm swinging out more than the other.
Changing the natural running style is unnecessary if it works well for you.
Speed is the ultimate factor in running.

Modifying an athlete's run technique

1:03:38 -

I prefer to keep an athlete's running technique the same as it is individual and has developed over a long time.
Strides, hill strides, and hill sprints can be used to work on specific aspects of technique but only partially change it.
I prefer to focus on giving the body tools through strength training and mobility and then letting the body take care of the rest.
Cadence is individual, and increasing it can be helpful instead of overstriding.
Landing under central mass is also an excellent primary point for technique.
Focusing on breathing patterns can help athletes be more relaxed and more efficient.
I think focusing on hip and glute stability for power is essential during hill strides and bridge exercises.
Athletes' use of quads versus glutes and hamstrings may differ on the bike in triathlon and can impact the best way to run in the race.
Brick runs help focus on fatigue levels in different muscle groups and adjust running techniques to avoid injury and overusing certain muscle groups.

Scientific Triathlon pre-run mobility routine

1:09:45 –

I don't have any updates or a link to a pre-run mobility routine.
The routine consisted of a few dynamic movements to awaken different muscle groups for running.
I suggest continuing the routine if it has been effective in the past.

LINKS AND RESOURCES:

Bernardo Gonçalves

Bernardo is a Portuguese elite cyclist and co-founder of SpeedEdge Performance, a company focused on optimising cycling and triathlon performance. He writes the shownotes for That Triathlon Show, and also produces social media content for each new episode.