In this episode of the Art and Science of Running podcast, Jacob Puzey and Malc Kent explain how to periodize and prioritize training, racing, and recovery to avoid injury.
Periodization
There are essentially two approaches to training and racing – linear and non-linear periodization.
Linear Periodization
The most common approach to training and racing among elites is a linear periodization focusing on one or two goal races per year. While this practice may be followed by amateur athletes, the vast majority of recreational runners simply train from race to race.
The purpose of this discussion is not to say whether one approach is right or wrong, but rather to identify the pros and cons of each approach, determining which approach will work best for you, and what considerations to take into account when designing a training and racing schedule.
Periodization can simply be defined as breaking up a training cycle for a specific purpose by starting from a target and reverse engineering to the start / current place and time..
The essential questions of periodization are:
How do you get from where you are today to where you want to be?
What do you need to do between now and the target date / race to prepare for the demands of the challenge?
Jacob has written about the pros and cons and ways to design training based on both models in the following articles:
However, prior to commencing formal, specific training make sure that your body is functioning optimally. The off-season (or a break between goal races) is the best time to identify and work on weaknesses. For many, winter is a natural off-season from race specific training. Once you get started on a training block it is much harder to start correcting things.
Start with the End in Mind
Periodization changes depending on what your goal is. To a pure classical strength coach that might look different than a pure running coach or a gait analyst, but regardless of the role or goal of a coach or athlete, we can all agree that it is important to reset at the end of each season.
Malc suggests that you start out with foundation work early on. Start with a gait analysis to determine what inefficiencies, deficiencies, or asymmetries you may have and begin to work on addressing them before getting to far into race specific run training.
Malc described a flow chart from left to right.
First thing in the flow of actions is Gait Analysis.
Measure some numbers and see where you’re at. Then see if / how you are improving.
Corrective training – Look at data and then work on qualities that you want to develop.
Strength endurance and then speed strength and then power.
Initial analysis / data collection -> Foundation / correction -> Develop strength, power, speed
It’s All About the Base
Malc explains a concept he learned from one of his mentors, Dave McHenry, a Doctor of Physical Therapy and Strength Coach who has worked with some of the top athletes in the world training at the Nike World Headquarters in Beaverton, Oregon.
“You always have to remember that what you’re getting to at the end is speed. If you’re doing something in the gym and it doesn’t change what you see on the stopwatch then why are you doing it?
To get to speed you have to start with elastic efficiency. Your goal in the gym should be to improve elastic efficiency.
The more elastic efficiency that you have – the ability to put force into the ground and then elastically use that force and recoil to cover the ground more effectively – the faster you will be.
If you’re doing a dead lift, if you’re doing a squat, if you’re doing a lunge – whatever it is – you should always remember that the end goal as a runner is elastic efficiency.
This is an initial workflow of the periodization from a strength and injury prevention perspective.
This is the time to do it – at the end of the competitive season.
You can do a gait analysis in a clinic or lab for 2-2.5 hours in the gym.
Good gait analysis is identifying the root cause and providing actions to start moving forward and address the issues.
Jacob is on the two goal races per year plan in large part due to kid’s vacations from school.
Late winter / early spring build and sharpen toward late Spring / early Summer race.
Summer and Winter are active recovery / base building.
A few more articles by Jacob about the importance of building a base:
DO ANYWHERE BODY WEIGHT CIRCUIT
Arthur Lydiard
Malc asks Jacob if from an individual coaching perspective, have you developed a coaching philosophy?
Most modern distance running coaches have been influenced by Arthur Lydiard.
Most people think of the Lydiard training as hard linear blocks of training.
Jacob explains that despite the graphic representations in books and articles, many people miss the point and overemphasize the various phases of training mistaking prioritization for periodization. For this reason, Jacob has designed a color contiuum to better describe and explain the purposes of different training activities while also demonstrating that not everything is cut and dried into neat and tidy, separate blocks of training.
For example, Peter Snell, one of Lydaird’s most successful middle distance (800m-1500m) athletes, was known to do 2+ hour / 22 mile hilly long runs through hills of New Zealand. Many coaches would suggest that such training is not necessary or specific enough to his races and yet he is still one of the most accomplished middle distance runners of all time.
Greg McMillan
Greg McMillan, a contemporary disciple of Lydiard, mentored and influenced Jacob. Greg learned from some of top marathoning coaches in the world that while the ideas behind Lydiard’s training periodization pyramid are sound, there are tweaks that can be made to the order or priority one places on the various phases to allow for greater adaptations throughout the marathon cycle. The primary difference between a traditional Lydiard pyramid of training and the more contemporary McMillan training pyramid is the introduction of speed work early on in the base phase to prime body neuromuscularly for future hard efforts. McMillan explains this shift in “Time to Rethink your Marathon Training Program.”
Brad Hudson
Jacob explains that he has been influenced by Lydiard and McMillan, but due in large part to the goals of his athletes, he finds that a non-linear approach to training and racing espoused by Brad Hudson is often the most appropriate way to help people training from race to race throughout the year.
Brad Hudson co-authored a book with Matt Fitzgerald about non-linear training entitled Run Faster from the 5K to the Marathon.
Jacob feels that this type of training works best for those who want to train and race year-round.
This approach to training encourages runners to touch on all-systems through all phases of training.
Prioritization vs. Periodization
Jacob prefers the term “prioritization” over “periodization” because it better explains the process in both linear and non-linear models of emphasizing one type of work over another, but it is rare that one type of work is emphasized over the other.
According to Jacob, the long run should be foundation to any week or block of training.
Except for in a transition period, all training blocks should touch on all systems.
Touch on strength, touch on some speed, touch on some variation in terrain, to build the whole body – to become a complete athlete not just a one-dimensional 5K or marathon runner.
Jacob outlines his evolving training philosophy in the article, “Peak Run Performance Philosophy.”
Malc agrees that adding some high neuromuscular activity during the winter helps reduce injury when the more focused training begins. It also helps athletes avoid getting slopping with form and developing bad habits with the ultimate goal of avoiding injury.
This allows you to keep a connection or pathway from the neuromuscular system primed through strides so that you can access it at any time.
Renato Canova
Malc explains the way that elite marathon coach, Renato Canova, views speed in terms of the overall training plan of a marathoner. Brad Hudson’s approach to training has been greatly influenced by Canova.
Canova compares the body to a gun. Your body has to have the key to unlock the door to motor units (or rounds in the chamber).
If someone comes up to some sort of challenge in a run, their fitness or weaknesses will be exposed. But if they can simulate or prepare for that challenge in training they’ll be better able to handle the challenge.
Funnel Periodization
One key component of both Canova’s training and that of Brad Hudson is the inclusion of short, fast hill sprints throughout the training cycle. For more about this key workout, please read “Short + Steep + Swift = Strength”
Malc explains that when you go beyond necessary capacity for 8-12 seconds, when you go out and do a 2 hour long run at much lower than max capacity you can hold good running form because during each of those short hill sprints you have recruited and sent a strong electrical message to the nervous system. This really helps in the management and delaying the onset of fatigue.
Winter Training
What can you do during the winter to stay fit, build base, or work on weaknesses?
Malc and Jacob agree that the
If at this time of year you are doing less running mileage, but you have the time to do 2-3 strength sessions. Once you’ve reached a certain level of strength and ability, you can maintain that with as little as one session a week. If you have diminished your volume and plan to begin building it back up, this is the best time to begin adding strength training.
Malc and Jacob feel that the Foundation Series for Injury Prevention is the best place to start for most people. For full article with videos, please visit: FOUNDATION SERIES FOR INJURY PREVENTION
Individual exercises listed and linked to videos below:
- Introduction to the Foundation Series
- Rolling and massaging
- Side Lying Leg Raises
- Clamshells
- Reverse Clamshells
- Glute Bridge
- Calf Raise to Heel Drop
- Overhead Walking Lunge
- Miniband Box Squat
The foundation series is designed to do before running activities, but all or parts of it can also be done anytime throughout the day. For example, rolling, clamshells, glute bridges, and box squats are activities that Jacob performs and recommends that others do after a run and before bed while unwinding from the day.
Priorities vs. Period
If you are in the early parts of the active recovery or base building phase and the goal of a run or activity is to simply increase endurance or work the aerobic system then it really doesn’t matter which aerobic activity that you choose – pool, elliptical, spin bike, etc. – as long as it is aerobic. However, if you are looking to run at a higher intensity then a treadmill is likely your best bet.
Indoor Training
Training indoors (swimming, aquajogging, spinning, treadmill running, etc.) can be done and is encouraged during the off season for the sake of safety and quality.
It is not possible to maintain the quality / intensity outdoors for many people who experience a true winter, so if you are planning to train specifically for a running event, we recommend running indoors on a treadmill can be helpful throughout the winter.
Here are some helpful articles about treadmill training:
Treadmill Training: Welcome to the Machine by Ian Torrence
Ace Your Race With Treadmill Training by Allison Pattillo
5 Coach-Recommended Treadmill Workouts by Allison Pattillo
6 Ways to Make Treadmill Running Less Torturous by Lisa Jhung
6 Professional Tips on Making Treadmill Running More Bearable by Lisa Jhung
Complaining about running on a treadmill is the ‘epitome of a first world problem:’ Jacob Puzey describes why treadmill training is important to him by Arianne Brown.
Considerations to take into account when deciding whether to purchase a treadmill or not?
- How much space do you have for a treadmill? (Height, width, length, etc.)
- How often do you plan to use a treadmill in your training?
- Do you have someone that can help you move and assemble it?
- What features do you want? (Vert, speed, duration, surface, app compatibility)
- Do you want a treadmill that folds up?
- Conventional treadmills are fundamentally flawed because they are asymmetric and therefore will require some maintenance.
- Slat belt treadmills like Woodway don’t have a motor at the front. They are almost maintenance free, but generally more expensive up front.
- Curve treadmills don’t require a lot of maintenance. They are more compact front to back not as long.
- Curve treadmills are moderately expensive. Don’t buy the really cheap ones that don’t have enough tension in the belt. You want the belt to stop when you jump off of them.
Treadmill training can be effective for marathon training and for safety. Darkness can make road running less safe.
A few more tips:
- Get a fan and place it in front of you while you run.
- Practice fuelling for races longer than 90 minutes by doing long runs and workouts on the treadmill.
- Some treadmills are compatible with apps that offer a variety of audio, video, and vert stimuli to simulate different types of training.
Outdoor Training
Cross training outdoors (cross country skiing, snowshoeing, trail running with microspikes, ice skating, fat biking, etc.) can also be beneficial to get fresh air, add variety, mix things up, and give your body and mind a break from running.
Here are some tips from Coach Jacob for those who experience all four seasons: “5 Tips for Fall Trail Running.”
Start with a Gait Analysis
If you’d like to sign up for a remote gait analysis with Malc, please sign up at www.runfisix.com
Work with a Running Coach
If you are interested in working with a running coach, getting a tailored training plan, speaking with coach Jacob, or working with Coach Carla, please sing up at www.peakrunperformance.com
Book recommendations:
Running That Doesn’t Suck: How to Love Running (Even If You Think You Hate It) by Lisa Jhung
Paperback: https://www.amazon.com/Running-That-Doesnt-Suck-Think/dp/076246674X/
Audiobook: https://www.amazon.com/Running-That-Doesnt-Suck-Think/dp/B07TCJM2NY/
Extremes: Life, Death and the Limits of the Human Body. Kevin Fong by Kevin Fong
Intro and outro music GOIN 4 A WALK by Dallin Puzey.
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