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.

TRX Training: Your Best New Workout Partner

Sponsored by TRX. All opinions are my own.

Getting back into a strength training routine is exciting, but can be tough to maintain if you don’t see results right away. The key to sticking with it is to make sure you switch up your program often and choose exercises that you actually enjoy. I try my best to mix up my fitness routine with the gym, home workouts, and outdoor sessions at the park. You don’t need bulky gym equipment and cardio machines to get results. You can get an effective workout anywhere with simple bodyweight exercises and minimal equipment.

I used to avoid brining much equipment with me to the park, since it can get heavy to carry and take a while to set up. I’d end up just focusing on bodyweight and resistance band exercises. For years I’ve watched videos on the TRX straps and have used them a couple of times at local gyms, so I decided to give them a try all over again. I’m so happy I finally took the leap and got myself the TRX Home2 System! They come in a small carrying case and are extremely lightweight, so they are easy to take anywhere. I will definitely bring these along when I travel!

I first used the TRX Home2 System at home by simply using the door hanging option. It was simple to install and remained secure throughout my entire workout. The TRX straps come with a suspension strap that you easily wrap around a beam, pole, or safely around a tree trunk, like I did for my park workout. Adjusting the length of the straps is even easier! The entire setup took me less than a minute, so I highly recommend the TRX straps if you are looking for a quick workout option you can take anywhere!

The best part about the Home2 System is the versatility. I am able to get in strengthening exercises, mobility work, and stretching. It’s the best all-in-one workout partner! As a runner, these are all important to be able to improve my paces, keep my core strong, and prevent injuries. Shifting the angle of the straps while working out can make the moves more challenging, so you can pretty much guarantee continued improvement in strength and avoid plateauing. My favorite moves are the variety of abdominal exercises I am able to do like plank variations and elevated sit-ups.

I’ve been using the TRX Home2 System about three times per week now and love the challenge! Whether your goals are to get strong, lean, more flexible, or rehab from an injury, TRX can help you get results fast without ever getting bored. Have you tried the TRX Home2 System straps yet?

Strong Calves for Fast Running

Runners basically require every muscle in their bodies to be strong in order to run well and with less risk of injury. Even knowing this we continue to pick and choose what body parts we feel are more important when fitting in exercise. What ends up happening is we run out of time during our weeks and squeeze in a few squats and lunges, and maybe a couple of core exercises and head on our way to run. One muscle group that is often ignored is the calves, which are composed of two different muscles—the gastrocnemius and soleus muscles. Runners are not the only ones who require these areas to function at their best, but everyone is in need of strong and flexible calves for basic daily activities.

The basic function of the calf muscles is to lift the heels up and shift the body weight onto the toes. This motion is required for pushing off during stepping, whether running or walking, as well as climbing stairs. The other important role of the calves is for circulation. These muscles are in charge of pumping blood and fluids out of the lower legs and up to the heart. They perform this function by compressing the veins around them when contracting, forcing blood upward and out of the area. When the calf muscles are relaxed, especially for prolonged periods of time such as when sitting at work, the veins in the muscles and the surrounding area fill up with blood and fluid causing swelling.

Calves for Runners

The calf muscles are in charge of that final push-off during running to propel our bodies upward and forward. They play a crucial role in our stride length and pace. Since this muscle group is smaller than the other main groups higher up in the legs, the quads, hamstrings, and glutes, they fatigue at a much quicker rate during runs. During long runs and races, our slowed pace may be greatly due to the calves tiring out. Even if the hip flexors are significantly strong to drive our knees high during a stride or our quads strong enough to extend our leading leg far forward to lengthen our stride, our pace gets affected if the calves are too weak and tired to push off efficiently.

Runners must rely on the feet and ankles in order to keep sufficient balance. Running, especially fast running is considered a single leg balance movement, therefore our stability is important in order to master faster paces. The calf muscles play a role in this stability as they provide the strength required to prevent swaying forward. If the calves are not strong enough for this role, the end result is increased stress to the Achilles tendon. The same goes for insufficient strength for the push-off—the Achilles will have to take the load. Achilles tendon issues such as tendinitis and strains can be a prolonged and limiting condition for runners, which may lead to tendon tears—an issue that will leave you out of running for several months to over a year.

Calf Strengthening

Runners should incorporate exercises for the calf muscles two to three days per week, along with proper stretching techniques after runs. Focusing on both the gastrocnemius and soleus groups and other supporting ankle muscles is key to keeping proper stability in the feet and ankles. Basic standing heel raises are the most common way to strengthen the calves, but since the gastrocnemius group has two heads—the lateral and medial heads, ideally one should also perform heel raises with their toes pointing outwards as well as inwards. To strengthen the soleus muscle group, heel raises should be performed with the knees bent, as in a squat if standing or simply sitting with a dumbbell or other weight over the thighs for added resistance.

To keep the calves flexible, stretching after runs is important. The easiest stretch is to place the balls of the feet on a step, keeping the heel on the ground and lean the body forward. Keeping the knee straight will mostly stretch the gastrocnemius muscles while performing with the knee bent hits the soleus more effectively. Foam rolling is also another great way to break up any adhesions in the muscle groups that are causing tightness. Significantly tight calves are what leads to Achilles tendon strains, therefore runners should emphasize flexibility exercises as much as possible.

Other effective exercises to keep the calves strong and ready for running are plyometrics. Jumping rope, box jumps, squat jumps and any other explosive movements are great additions to your exercise program that will strengthen the fast twitch muscle fibers of the calves and Achilles tendon. Strong fast-twitch fibers are required to perform an efficient push-off during running. Adding in one or two plyometric moves to your warm-up routine before easy runs or in between other exercises is an effective way to incorporate calf strengthening even if you are short on time. If you want to be a fast runner, you must keep in mind that stronger muscles are needed for faster paces.

Sources

Samuel R. Hamner, Ajay Seth, and Scott L. Delp, Muscle Contributions to Propulsion and Support During Running, Journal, Jul 22, 2018

Balance Training: A Key to Injury-Free Running

Most runners are primarily focused on improving their endurance and speed during their training cycles. Strength and flexibility are usually a secondary focus, especially if the runner has had a history of an injury and has been educated on the importance of these components. Balance training, on the other hand, seems to be of less importance to runners. In general, balance declines as we get older—by up to 75% by the time we are 75 years old. This is why older people are prone to falls, which is currently the leading cause of injury and death in the geriatric population. Balance is fundamentally the skill of keeping the body aligned and upright by reacting to changes in our center of mass at all times. Taking this definition into consideration, it seems balance should also be a primary focus during training, since after all, running is basically a one-legged balancing act.

Balance is (Almost) Everything

Most people will think of running as an activity involving a push-off phase, forward propulsion, and a landing. These are all most definitely parts of the running cycle, but about 50% of running is an action of falling forward. Thankfully, we developed the ability at an early age to stabilize ourselves against falling while running. This natural reaction gets harder to control as we run longer and faster, since the muscles in charge of this action get fatigued. And if running straight with no disruptions gets harder to control when we are tired, then the task of maintaining our balance is that much more difficult when having to make a sharp turn, stepping over uneven surface, or having to make a sudden stop to avoid a collision with a person or object. Improving our body’s balance directly will not only improve running form and posture, but it will also decrease injury risk and pain.

How to Train Balance

Balance is controlled by proprioceptors in our muscles and joints, which are basically tiny sensory nerves that can anticipate changes in our body’s center of mass. When we step on a pebble that causes a loss of balance, the proprioceptors fire this sensation to our muscles, so that they can react as quickly as possible to stabilize our joints and avoid a fall. For the case of running, the main proprioceptors to focus on when working on balance training are the ones located in the feet, ankles, and hips. It is always best to start working from the ground up as the feet and ankles are the first to sense any position changes from running on uneven surface, for example.

Exercise (and Run) Barefoot

One theory of why Kenyans are one of the fastest and most efficient runners is because they grew up walking and running barefoot on uneven terrain, therefore constantly strengthening their proprioceptors and intrinsic foot muscles that control balance. This enables these runners to devote the majority of their energy to forward propulsion while running. Unlike the Kenyans, most of us have grown up running in some good-looking shoes with excellent support and cushioning. On top of that, we opt for road running when training for a marathon. This means we leave our proprioceptors pretty quiet during our entire run. The only time those nerve receptors are active is when there is a sudden change in our position that we are not prepared for.

Strengthen Balance Muscles

A part of every runner’s strengthening program should include core, hip, ankle, and foot exercises. Most of us occasionally incorporate upper leg strengthening, which is important, but often forget to directly strengthen the joints and muscles below. The foot and ankle joint are probably one of the most important body parts for runners, as they carry the entire weight of the body at all times. The feet absorb the initial impact of striking the ground, which makes them extremely vulnerable to injury.

Easy exercises to work the ankle stabilizers can be done with resistance bands, strengthening the four main movements of the joint. For the intrinsic muscles of the feet, towel curls are an effective strengthening exercise. Place a small towel on the floor and try to pick it up with your toes for 10 to 15 repetitions at a time.

Simple exercises for strengthening the hip stabilizers can also be done with resistance bands such as clamshells, bridges, standing legs lifts, and lateral squat walks. All of these moves can be done without the bands, along with bodyweight squats, step-ups, lunges, and heel raises. Isolating one leg at a time is also useful, especially if you have experienced a one-sided injury or low back pain in the past. Incorporating a handful of these moves before or after runs is the easiest way to make sure to get them in.

Uneven Surface Training

One of the most effective ways to challenge your balance muscles and proprioceptors further is to perform lower and upper body exercises standing on a wobble board, balance disc, foam mat, or other unstable surface. This will help work the ankle and hip stabilizers, intrinsic foot muscles, and the entire core all at once. As mentioned above, most runners training for marathons limit their runs to the road. Trail running is a beneficial way to strengthen the proprioceptors as you constantly challenge the joints and muscles with the varying terrain.

Keep in mind the reasoning for emphasizing balance training along with your regular marathon preparation. Good balance will help relax the body more while running, leading to better posture and less tension when fatigued. This means less energy wasted and more to use for the push-off phase and increasing speed. Keeping these specific muscle groups and proprioceptors strong will ultimately make you a better runner by allowing your legs to effortlessly move faster, while lowering your chances of injury and pain.

Sources

Scott Mullen, MD, Jon Cotton, MD, Megan Bechtold, DPT, and E. Bruce Toby, MD, Barefoot Running: The Effects of an 8-Week Barefoot Training Program, Journal, Nov 4, 2019.

Anna Brachman, Anna Kamieniarz, Justyna Michalska, Michał Pawłowski, Kajetan J. Słomka, and Grzegorz Juras, Balance Training Programs in Athletes – a Systematic Review, Journal, Nov 4, 2019.