Comments on: Stop running – Start deconditioning? http://coachdeanhebert.wordpress.com/2008/02/12/stop-running-start-deconditioning/ Running - Not just doing it, doing it better! Fri, 25 Dec 2009 16:31:41 +0000 http://wordpress.com/ hourly 1 By: Dean Hebert http://coachdeanhebert.wordpress.com/2008/02/12/stop-running-start-deconditioning/#comment-2052 Dean Hebert Fri, 30 Oct 2009 18:28:15 +0000 http://coachdeanhebert.wordpress.com/?p=103#comment-2052 If your Dr. is allowing you to exercise.. and heavy breathing is NOT an issue then interval training on an stationary cycle is great as is aqua-running (see my posts on this). But, your key to maintaining conditioning is high intensity intervals. It's been shown to be better at retaining what you have gained in conditioning when faced with time off. Aqua-running specifically has been shown quite conclusively to retain conditioning for 6-8 weeks in some studies! But, again.. interval type sessions... not passive easy steady state workouts. If your Dr. is allowing you to exercise.. and heavy breathing is NOT an issue then interval training on an stationary cycle is great as is aqua-running (see my posts on this). But, your key to maintaining conditioning is high intensity intervals. It’s been shown to be better at retaining what you have gained in conditioning when faced with time off. Aqua-running specifically has been shown quite conclusively to retain conditioning for 6-8 weeks in some studies! But, again.. interval type sessions… not passive easy steady state workouts.

]]> By: jsl http://coachdeanhebert.wordpress.com/2008/02/12/stop-running-start-deconditioning/#comment-2051 jsl Thu, 29 Oct 2009 17:09:47 +0000 http://coachdeanhebert.wordpress.com/?p=103#comment-2051 I am out for at least four weeks due to broken ribs and punctured lung (bike accident). I was in the best shape of my life before the injury (ironman training). No more tri's for a while (off-season), but have a big running race coming in early January (Goofey, 1/2 marathon followed by full marathon). I'm worried about what the 4, and maybe more weeks will do to me and what I can do. I will get on the stationary bike as soon as I am able (and it won't cause my heeling to suffer), and want to do whatever I can to get back up to speed as soon as I can, after some forced (and probably badly needed) rest. Thanks. I am out for at least four weeks due to broken ribs and punctured lung (bike accident). I was in the best shape of my life before the injury (ironman training). No more tri’s for a while (off-season), but have a big running race coming in early January (Goofey, 1/2 marathon followed by full marathon). I’m worried about what the 4, and maybe more weeks will do to me and what I can do. I will get on the stationary bike as soon as I am able (and it won’t cause my heeling to suffer), and want to do whatever I can to get back up to speed as soon as I can, after some forced (and probably badly needed) rest. Thanks.

]]> By: coachdeanhebert http://coachdeanhebert.wordpress.com/2008/02/12/stop-running-start-deconditioning/#comment-866 coachdeanhebert Tue, 29 Apr 2008 14:12:16 +0000 http://coachdeanhebert.wordpress.com/?p=103#comment-866 George, You're right, hills are indeed one form of quality running. The big consideration is the nature of the injury you are coming back from. Hills are extremely tough on the body. For instance, Achilles tendon issues would be contraindicate doing hills. Also hills are tough on ligaments and joints so just jumping into them after time off would not be the wisest. On the other hand, if you're just on a limited schedule, it's a great tough workout (very hard on muscles - it really does stress them) and you don't need as many miles. Coach Dean George,
You’re right, hills are indeed one form of quality running. The big consideration is the nature of the injury you are coming back from. Hills are extremely tough on the body. For instance, Achilles tendon issues would be contraindicate doing hills. Also hills are tough on ligaments and joints so just jumping into them after time off would not be the wisest. On the other hand, if you’re just on a limited schedule, it’s a great tough workout (very hard on muscles – it really does stress them) and you don’t need as many miles.
Coach Dean

]]> By: George Z http://coachdeanhebert.wordpress.com/2008/02/12/stop-running-start-deconditioning/#comment-865 George Z Tue, 29 Apr 2008 13:50:46 +0000 http://coachdeanhebert.wordpress.com/?p=103#comment-865 One possible way to get in the quality but at an intensity that might be less damaging: hills. Doing hill repeats could stress the system similar to quality efforts, but at a lower level of muscular stress (although it may not feel like it). One possible way to get in the quality but at an intensity that might be less damaging: hills. Doing hill repeats could stress the system similar to quality efforts, but at a lower level of muscular stress (although it may not feel like it).

]]> By: coachdeanhebert http://coachdeanhebert.wordpress.com/2008/02/12/stop-running-start-deconditioning/#comment-758 coachdeanhebert Mon, 25 Feb 2008 17:07:52 +0000 http://coachdeanhebert.wordpress.com/?p=103#comment-758 Good question. If your injury is one from overuse such as shinsplints, knee pain, fasciitis, or just took the summer off because of the heat, or took the winter off because of the cold, or you are returning from your recovery period after a marathon, etc. then you absolutely should start back with higher quality and absoltuely minimize volume of running. Volume of mile is the number 2 predictor of injuries for runners - the number 1 predictor is past history of injuries. If you have tendonitis or a muscle pull and it is 100% healed quality is also advised but in modest amounts and paces. If you're one of those runners (like so many of us) who is coming back from a muscle pull and it's NOT 100% then of course doing a sprint would be contra-indicated. So, quality is not sprinting. Sprinting is ONE speed which is within the definition of quailty. So, one thing that wasn't stated is that general "quality" running on a track with reps is ideally done at about your 5k pace. THAT pace should not be too much for anyone coming back. What you do is moderate the quantity of reps and refrain from "blasting" one good one at the end (as an example). It is very antiquated thinking advocating long slow miles in a comeback. Quality is where it's at. Good question.
If your injury is one from overuse such as shinsplints, knee pain, fasciitis, or just took the summer off because of the heat, or took the winter off because of the cold, or you are returning from your recovery period after a marathon, etc. then you absolutely should start back with higher quality and absoltuely minimize volume of running. Volume of mile is the number 2 predictor of injuries for runners – the number 1 predictor is past history of injuries.

If you have tendonitis or a muscle pull and it is 100% healed quality is also advised but in modest amounts and paces.

If you’re one of those runners (like so many of us) who is coming back from a muscle pull and it’s NOT 100% then of course doing a sprint would be contra-indicated. So, quality is not sprinting. Sprinting is ONE speed which is within the definition of quailty.

So, one thing that wasn’t stated is that general “quality” running on a track with reps is ideally done at about your 5k pace. THAT pace should not be too much for anyone coming back. What you do is moderate the quantity of reps and refrain from “blasting” one good one at the end (as an example).

It is very antiquated thinking advocating long slow miles in a comeback. Quality is where it’s at.

]]> By: Alex http://coachdeanhebert.wordpress.com/2008/02/12/stop-running-start-deconditioning/#comment-756 Alex Mon, 25 Feb 2008 15:22:02 +0000 http://coachdeanhebert.wordpress.com/?p=103#comment-756 Dean, questions on the second point: "2. If you are injured and forced to take time off - return doing higher quality not long slow distance to regain your former condition faster. (We all know by now that increased miles of course causes far more injuries than quality running - so limit the miles but make them count!)" I didnt know that, I always assumed the hight impact of speedwork caused more injuries and LSD runs. Isnt it dangerous for someone coming back from an injury to do hills/fartleks/interval? Dean, questions on the second point:
“2. If you are injured and forced to take time off – return doing higher quality not long slow distance to regain your former condition faster. (We all know by now that increased miles of course causes far more injuries than quality running – so limit the miles but make them count!)”

I didnt know that, I always assumed the hight impact of speedwork caused more injuries and LSD runs. Isnt it dangerous for someone coming back from an injury to do hills/fartleks/interval?

]]> By: jonathan http://coachdeanhebert.wordpress.com/2008/02/12/stop-running-start-deconditioning/#comment-752 jonathan Fri, 22 Feb 2008 12:37:46 +0000 http://coachdeanhebert.wordpress.com/?p=103#comment-752 Hi Dean, nice blog I think the mental side of it is essential - if you are an elite runner or a serious age grouper - your edge "goes" the day you miss a scheduled run Hi Dean, nice blog

I think the mental side of it is essential – if you are an elite runner or a serious age grouper – your edge “goes” the day you miss a scheduled run

]]> By: kdays http://coachdeanhebert.wordpress.com/2008/02/12/stop-running-start-deconditioning/#comment-750 kdays Thu, 14 Feb 2008 08:02:32 +0000 http://coachdeanhebert.wordpress.com/?p=103#comment-750 Dean, loved your article! Your article was submitted to appear in the <a href="http://www.kdays.com/category/running/carnival-issues/" rel="nofollow">kdays.com Running Blog Carnival</a>. <a href="http://www.kdays.com/2008/02/14/running-blog-carnival-issue-2008-03/" rel="nofollow">Issue #2008-03</a> came out today. Cheers! Dean, loved your article!

Your article was submitted to appear in the kdays.com Running Blog Carnival. Issue #2008-03 came out today.

Cheers!

]]> By: Running Blog Carnival - Issue #2008-03 >> kdays.com http://coachdeanhebert.wordpress.com/2008/02/12/stop-running-start-deconditioning/#comment-749 Running Blog Carnival - Issue #2008-03 >> kdays.com Thu, 14 Feb 2008 07:29:20 +0000 http://coachdeanhebert.wordpress.com/?p=103#comment-749 [...] Dean Hebert presents Stop running - Start deconditioning? posted at The Running World According to Dean. Just how much time off from running before your [...] [...] Dean Hebert presents Stop running – Start deconditioning? posted at The Running World According to Dean. Just how much time off from running before your [...]

]]>