149: How Adding in 1 Run Transformed My Running Fitness
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The Running Channel Podcast
This episode is titled:
149: How Adding in 1 Run Transformed My Running Fitness
Notable Quotes
"Every time I woke up, my body was like, 'I'll be running today.'"
"It's not just about increasing mileage; it's about improving motivation and enjoyment."
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Get More InsightsEpisode Summary
The episode starts with Sarah, Rick, and Tom discussing winter running challenges and the benefits of using the Wahoo Kicker Run as a treadmill alternative for outdoor training simulation. Sarah shares her experience training with Science in Sport products, especially their beta fuel gels. The conversation shifts to Tom's journey from being a reluctant runner to enjoying ultra marathons, specifically his completion of the Hurtwood 50k. They dissect his transformation and how adjusting run frequency impacted his motivation. Rick shares his upcoming marathon plans, while Sarah talks about her recent muddy cross-country race.
The conversation transitions to discussing how to structure running schedules effectively. Tom explains how adding one more run per week can change one's perspective on running, making it less daunting and more integrated into daily life. They touch on the 10% rule for increasing mileage safely and the importance of rest days in training cycles, including deload weeks to allow for physical adaptations. They also emphasize the mental and psychological benefits of upping the frequency of runs.
Finally, the team answers a listener's question about heart rate zones, clarifying how to calculate one's zones for more effective training. They suggest methods to ensure accurate readings and the importance of understanding how heart rates can differ between individuals. The episode wraps up with a reminder of the upcoming Christmas quiz episode, ensuring a festive end to their running discussions.
The conversation transitions to discussing how to structure running schedules effectively. Tom explains how adding one more run per week can change one's perspective on running, making it less daunting and more integrated into daily life. They touch on the 10% rule for increasing mileage safely and the importance of rest days in training cycles, including deload weeks to allow for physical adaptations. They also emphasize the mental and psychological benefits of upping the frequency of runs.
Finally, the team answers a listener's question about heart rate zones, clarifying how to calculate one's zones for more effective training. They suggest methods to ensure accurate readings and the importance of understanding how heart rates can differ between individuals. The episode wraps up with a reminder of the upcoming Christmas quiz episode, ensuring a festive end to their running discussions.
Key Takeaways
- Incorporating an extra running day can improve motivation and consistency.
- The 10% rule helps manage mileage increases safely, while deload weeks facilitate necessary recovery.
- Accurate heart rate zone calculations are crucial for effective training, and methods exist to verify personal max heart rates.
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