The 100-Mile Week: Should You Try It?

Training for a marathon requires more time and effort than most think. It is not all about just running. Getting your body to be able to reach 26.2 miles safely and injury-free requires several other components. The priority should be to make sure we can get to that 26.2-mile mark without getting injured, burnt out, or being zombie-like throughout the entire process. Besides running several days per week, training will require extra time for strengthening sessions, stretching and more sleep. Because of this, there are a variety of different training plans you may find that are a “minimalist” approach, which include the least amount of mileage per week that will get you ready for race day.

On the opposite spectrum, there are those hard-core marathoners who have been training for years and attempt those very high mileage weeks without a problem. The most difficult part of this type of high volume training is the amount of time it requires. If you have a regular work schedule and a family to tend to, the hours remaining in your day will just be for training and sleeping. Evidently, you must be okay with the sacrifice. For the regular person, a normal training plan will usually consist of 50 to 60 miles per week at the most, whereas high mileage would be considered 75+ miles. Scattered throughout the week with some days including a morning and evening run, it can definitely be doable.

What about the elite runners out there hitting 130 miles per week? It sounds crazy but there is a science behind this extraordinary mileage. The classic 100-mile week is something even the everyday hard-core marathoners try to achieve. Some may say it is completely unnecessary, and that may be so, but if research shows a benefit to getting you to that next level, it may be worth a try. Fifty miles per week probably feels hard enough when first starting out, so considering doubling up your training will most definitely seem impossible. The key to getting to this point is to gradually and safely increase the workload. And no, this training approach isn’t for everyone OR the only way to progress in distance running.

Why 100?

Running Economy

Well, training to hit a weekly mileage of specifically “100” miles is merely just to get to the triple digits, because in essence 95 miles will provide the same benefit. Several studies have been done on high volume training and have concluded that there are many benefits linked to improving running economy. Basically, this means the more miles you run the less your body will have to work during the race, allowing you put that extra energy into faster paces. This is due to muscle and tendons training to adapt to prolonged running. These adaptations lead to increased elasticity of joints including the ankle, which in turn leads to a more forceful and less vertical push-off from the ground with each step. This will save a good amount of energy over time.

Aerobic Endurance

The goal of marathon training is to get our bodies to be able to run far, and if possible, fast.. The higher mileage programs essentially increase the amount of mitochondria and capillary density in the body, as well as hemoglobin and red blood cells. The growth of these factors leads to more and better oxygen transport through the blood cells to the muscles. This is why marathoners are eventually able to run farther and faster over time. Once you train to run more miles your body will learn to use fat as fuel and store more glycogen, which means more energy will be readily available for when you really need it, like at the end of a race.

Resistance to Fatigue

When you go from running 50 or 60 miles per week to 100 miles per week, the majority of those extra miles should all be performed at a slow, easy pace. The lower intensity, high mileage prepares not only our bodies for long races but also our minds. When you ask someone who is not a runner how they feel about running 26.2 miles, they will most likely think it’s a crazy idea. That’s because our minds become just as fatigued at the thought of running for so long as our bodies do. Many of the training runs in a 100-mile program will be 10-15 mile easy runs, where your body will undergo uncomfortable fatigue and soreness at times. It is during these long, slow runs that we get our mind accustomed to this sensation so that come race day, we can push through it.

Should I Try It?

Training to reach a weekly target of 100 miles is definitely not easy, but it is doable. The difficult part besides the extra time and sacrifice it will require is the high risk of injury it brings. More time on your feet means more chances of both accidental injuries as well as overuse-type injuries. It is important to gradually increase mileage every week. This means setting enough weeks in your training cycle to build up to 100 miles with no more than 5-10% increases per week and low mileage weeks built in every few weeks. The most important rule is to listen to your body not only for signs of pain but also for symptoms of overtraining and fatigue as well. Along with the 100 miles should also be at least 7 to 9 hours of sleep each night and 2 to 3 days of strengthening exercises. If these components are possible with your schedule then incorporating this extraordinary mileage program can be attainable.

Sick While Tapering? Here’s Why & Ways To Prevent It

Training for a marathon requires several months of hard running, at least decent nutrition, and adequate sleep. The last two to three weeks are extremely important to the training cycle, as it is when the body prepares for race day by enhancing recovery while maintaining the fitness gained throughout the prior months. The goal of this taper period is to get the body to a more relaxed state and fueled for race day. To reach this goal, there should be a gradual drop in mileage and heavy weight lifting, and a focus on proper nutrition. Many runners use this time to lounge on the couch and go overboard on the carb-loading, but it should be more structured than that! A drastic change in routine during the taper is not such a good idea because the body has been used to tackling loads of miles and exercise and a diet to sustain that activity level. It may shock the body and possibly cause illness. The common occurrence of illness during the taper period may be due to other reasons as well.

Overtraining Syndrome

Studies have been done to assess the response of the body’s immune system to physical activity. There is not much evidence to conclude that properly trained and recreational athletes are more susceptible to illness than non-athletes. However, there seems to be an effect on immune function with prolonged intense physical activity. The strongest correlation is the susceptibility to illness and the over-trained athlete. Overtraining syndrome is when there is insufficient rest with a high volume of physical stress, and many times this is combined with other stressors such as emotional, nutritional, and environmental stress. If this pattern continues, after a certain time chronic fatigue will set in along with poor recovery.

Low Plasma Glutamine

Over-trained athletes often present with low levels of glutamine in the body. Glutamine is an amino acid that is responsible for the healthy functioning of lymphocytes, which are the white blood cells that keep our immune systems working properly. With low levels of glutamine, athletes who are undergoing intense physical stress, as in overtraining syndrome, are more susceptible to infections. Although the main focus to prevent a drop in lymphocyte function is to avoid developing overtraining syndrome, glutamine supplementation is an option to keep levels where they need to be.

Post-Exercise Immunosuppression

There is a drop in some aspects of immune system functioning following exercise, especially intense exercise, such as a long cycle or run. This window of opportunity for infections can last between 3 to 72 hours. Some studies have shown that over-trained athletes who have a combination of stressors may extend this window even longer than a three-day period. This may be a reason why illness arises during the taper period. Our hardest training is performed right before the taper begins and with a window of opportunity extending to three or more days, we are more susceptible to falling ill. This is where proper nutrition is key. It is beneficial to have a wholesome diet full of the essential vitamins and minerals the body needs to lower our risk of developing infections.

Tissue Damage

Intense exercise causes tissue trauma that triggers higher levels of cytokines in the blood due to chronic inflammation. Elevated cytokines will causes a suppression of certain lymphocytes that are responsible for immunity. This occurs mostly in over-trained athletes who do not recover properly. A protective response of the body is automatic behaviors that will lead the athlete to decrease training intensity. This is due to the communication of cytokines with the brain to induce mood changes and fatigue.

Taper Illness Recovery & Prevention

The first plan of action to prevent taper sickness is to avoid falling into overtraining syndrome. Throughout the several months of training it is vital to incorporate enough rest time. Not every body is the same. Some tolerate less recovery than others. It is important to keep in mind that without proper recovery, our bodies cannot perform at their best. As mentioned above, good nutrition should also be a top priority every day during training. A diet full of essential nutrients and vitamins is key to keep our bodies working properly, as well as maintaining a low risk of acquiring infections.

If you are reading this while you are already sick and in the midst of your race taper, then the best action to take is to get plenty of rest during this time and drink a good amount of fluids. Nutrition is extremely important during illness, as our bodies require more energy to assist in the healing process. Appetite may be low or nonexistent during sickness, but it is vital to make sure to eat enough calories and make sure it is all from high-quality foods! The taper will require continued training runs at a lower intensity and volume, but if your illness consists of fever, body aches, and chest symptoms, it is best to take a few days off from physical activity. If symptoms are from the neck and above, such as a runny or stuffy nose and headache, it is usually safe to head out for easy runs. Remember, the taper period is not meant to improve performance and taking a few days off will not lower your fitness levels. Forcing running during this time while you are sick may only prolong your illness and negatively affect your race day outcomes.

Sources

Elena Papacosta and Michael Gleeson, Effects of Intensified Training and Taper on Immune Function, Journal, Jan 31, 2020.