Reader Gay Y. submitted a question regarding running so I thought who better to chime in than CFB friend Nicol Akins, an 8 time “All Big 8 Runner” out of the University of Missouri-Columbia.
Question: Everything I've read and my own personal experience says if you keep doing the same thing, your muscles figure it out and then you are less effective at burning calories. You need to "mix" up your workout routine and you need to rest your muscles. However, runners seem to go out and run every day. Don't they have the same problems relative to resting muscles and hitting plateaus?
Answer: It's a great question Gay. Keep in mind that runners need to log base miles which is what strengthen muscles, builds endurance, and enables them to become more efficient in their sport. This is an aerobic activity performed at a low intensity.
Because runners can keep volume and intensity light, they are able to workout daily while still reaping the benefits of a recovery period. This is because aerobic activity does not require the same rest as an anaerobic activity such as high intensity strength training or HIIT.
With that said, there are plenty of runners who believe in cross-training activity, whereas they take one or two days a week off from running and concentrate on complimentary activities such as cycling, swimming and rowing.
According to Nicol, "Running is a very linear sport and the body's memory does kick in making running every day seem easier and easier, but it can damage your knees and other muscles if you do not keep those areas strong through cross training".
On off days Nicol recommends a mix of complementary exercises. "Spinning and/or cycling is one of the best cross training sports, but remember, this is also a very linear sport as well. Spinning/cycling will increase your level of strength, particularly in your quads and hamstrings."
Nicol points out that "swimming (which works all the muscles) and muscular cardio training such as a group body pump class (using high reps, low weight to get the heart rate up) can definitely be helpful."
Nicol also happens to be a firm believer in both yoga and Pilates and points out that these modalities "will help in preventing injuries and keep the core strong."
So, while you may see runners hitting the pavement daily, keep in mind that they are not constantly training at a high intensity and many cross-train, which helps them achieve their overall fitness goals.
If you have any questions submit them to
AskTheTrainer@CatapultFitnessBlog.com. Also feel free to post suggestions for any topics you would like to see covered!
About Nicol: Nicol Akins is a wife, mother of two, marathoner and founder of
DiRTY ReD Athletic Wear for Women.
Train hard; stay strong.
Peace.
Susan
Question: Everything I've read and my own personal experience says if you keep doing the same thing, your muscles figure it out and then you are less effective at burning calories. You need to "mix" up your workout routine and you need to rest your muscles. However, runners seem to go out and run every day. Don't they have the same problems relative to resting muscles and hitting plateaus?
Answer: It's a great question Gay. Keep in mind that runners need to log base miles which is what strengthen muscles, builds endurance, and enables them to become more efficient in their sport. This is an aerobic activity performed at a low intensity.
Because runners can keep volume and intensity light, they are able to workout daily while still reaping the benefits of a recovery period. This is because aerobic activity does not require the same rest as an anaerobic activity such as high intensity strength training or HIIT.
With that said, there are plenty of runners who believe in cross-training activity, whereas they take one or two days a week off from running and concentrate on complimentary activities such as cycling, swimming and rowing.
According to Nicol, "Running is a very linear sport and the body's memory does kick in making running every day seem easier and easier, but it can damage your knees and other muscles if you do not keep those areas strong through cross training".
On off days Nicol recommends a mix of complementary exercises. "Spinning and/or cycling is one of the best cross training sports, but remember, this is also a very linear sport as well. Spinning/cycling will increase your level of strength, particularly in your quads and hamstrings."
Nicol points out that "swimming (which works all the muscles) and muscular cardio training such as a group body pump class (using high reps, low weight to get the heart rate up) can definitely be helpful."
Nicol also happens to be a firm believer in both yoga and Pilates and points out that these modalities "will help in preventing injuries and keep the core strong."
So, while you may see runners hitting the pavement daily, keep in mind that they are not constantly training at a high intensity and many cross-train, which helps them achieve their overall fitness goals.
If you have any questions submit them to AskTheTrainer@CatapultFitnessBlog.com. Also feel free to post suggestions for any topics you would like to see covered!
About Nicol:
Nicol Akins is a wife, mother of two, marathoner and founder of DiRTY ReD Athletic Wear for Women.
Train hard; stay strong.
Peace.
Susan