Running Reps

Running, July 20, 2016

Reps are a great way to get the body and mind used to discomfort. As always this type of training has to be completed within capacity - NEVER train through pain that alters your movement patterns.

As Bob Dylan said "Behind every beautiful thing there is pain." Getting the body comfortable with feeling uncomfortable is very beneficial in training and life in general. Running reps is the perfect addition to your training week.

There are a variety of ways to include running reps into your training plan and many methods to carry them out. As a coach I use them to help dial in specific race pace work leading into an event, plus work on maintaining a faster speed than the usual to hone efficient form. The most compelling reason to include this type of workout weekly (depending on the phase you are in) is getting used to exercise induced pain. I am always asking my EVERFIT athletes to strive for uncomfortable in certain sessions - as this is the only way to grow. One of the main problems with society as a whole is that most strive for comfort when in fact we need to schedule in periods of being in pain or uncomfortable for true progression towards the best we can be.

Race Pace

Leading into an event (2-8 weeks depending on event priority) I like to get race pace specific with reps and will prescribe a session that progresses week to week with increasing the number of reps and/ or decreasing the rest time. For example if you want to run a half marathon in 1hr 30min then attempting 4-8 x 1km at 4min 15sec/km pace will allow you to dial that "race pace feeling" in. 3-4 weeks out from the race I love giving my athletes a 2 x 5km TT (with 2-3 min rest in-between) at 2-3 sec per km faster than the planned pace and see how they handle it. This gives us a lot of information on whether the planed race pace is authentic.

Speed

2-6 weeks before the race specific work starts I tend to use speed work reps to hone form and increase the tissue tension of tendon attachments and ligaments to help prevent injury as we increase the length of the race specific interval and race pace work.

As coaches we are taught that AEROBIC training aids tissue tensile strength and allows the platform for speed work. I would suggest that high end speed work takes the tissue tensile strength one step further, and if layered on correctly can have a great effect on decreasing injury rates as the longer more race specific sessions begin.

The time is shorter (anywhere from 15 sec - 90sec), and the rest between will be in a larger ratio (1min of work and 2min of EASY jogging) compared to the race specific work. This will depend on the training history of the athlete. If you haven't completed this type of excessive speed work before then ease into it - always start well within capacity and build slowly to allow adaptation (eg even 4 x 15sec with 1min EASY in-between can be a good session sandwiched between a 15min EASY-STEADY run).

Uncomfortable

Running reps are not supposed to feel "nice". If you don't reach some level of discomfort or pain then you are not getting the benefits associated with them. In saying that you need to listen to your body. If a niggle is developing and is starting to affect your gait then STOP, warm down, stretch and assess the next day. Note down how much you have completed of the session and then plan to repeat if possible (when the niggle has settled) with less reps or a larger amount of rest. Learn to love this type of session, plan to do it with a group of running buddies and soon you will be reaching that next level of running performance. Use the uncomfortable periods to work on relaxing your posture, breathing in your nose and long exhales through the mouth to encourage restorative recovery (check out my review of the incredible book 'Breath' https://www.youtube.com/watch?v=XESK0QZlccE ) and tapping into positive self talk.

Benefits for the Trail

When training for an Ultra trail run completing run reps allow the body to reach a distressed state in less time. Not only does a run rep session develop a fast leg turn over, and better running form but it teaches you to hold that form when it starts to hurt. At the end of a ultra you won't be travelling at the same speed but the mind-set required to hold form and keep moving is similar. Running reps are a time efficient way to get uncomfortable during the week; and when matched with your LONG slow adventure on the weekend will get you trail prepared.

Running reps are beauty mixed with pain. The perfect session to get you faster, more efficient, and ultimately better. Isn't that what we should all be striving for?

Brad Dixon is a sports physio, coach, and wellness evangelist based at EVERFIT Physio & Coaching. His passion is promoting enhancing daily habits that nudge people towards potential and save the planet. His book ‘Holistic Human’ is available here - https://everfit.co.nz/Store/Category/Book . The power is in our daily habits! Connect with Brad at www.everfit.co.nz, Facebook, Strava, Instagram (@everfitcoach), and YOU TUBE https://youtube.com/c/EverFITcoach

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