Run Run Away

Question:

I like the guide of "if you can do it 2 days in a row, it is easy".  That is a simple way of explaining it to people.

So what about people who do a couple of LSDs back to back. Those are not easy and if you don’t rest very well after that, I take it the risk of injury is quite considerable. cheers, nina

Response:

- Hide quoted text — Show quoted text – It might "start to flatten out" but a survey of runners running about 40mpw still showed improve benefits.  I could not find the link to the study in my URL list… If someone has it, I would like to add it back.  It was the annual survey of runners and health or something like that. OK, Sam, here’s the beef: Arch Intern Med 1997 Jan 27;157(2):191-8  Williams PT Life Sciences Division, Lawrence Berkeley National Laboratory, Berkeley, Calif, USA This is part of series of research done by Dr. Paul Williams at LBL, called the "National Runners Health Survey" (still going on, I think).  There are a number of very interesting reports,  (some in the archive) which can be accessed by going to the Lawrence Berkeley web site (www.lbl.gov) and using their search for :   "national runners health survey"                   OR   "Paul Williams" Here is one of these that I have posted in the past:      http://www.lbl.gov/Science-Articles/Archive/fast-runners.html Lyndon "Speed Kills…It kills those that don’t have it!"  –US Olympic Track Coach Brooks Johnson

Lyndon,   you work on the study? cool! Anyone else here a participant in this study? (I am.) — Ed Prochak running    http://www.faqs.org/faqs/running-faq/ netiquette http://www.psg.com/emily.html — "Two roads diverged in a wood and I I took the one less travelled by and that has made all the difference." robert frost

Response:

It might "start to flatten out" but a survey of runners running about 40mpw still showed improve benefits.  I could not find the link to the study in my URL list… If someone has it, I would like to add it back.  It was the annual survey of runners and health or something like that.

It was probably something written by Paul Williams. This really isn’t one of my areas but: I found a reference to the February, 1997 New England Journal of Medicine. Weekly mileage and heart attck risks http://healthresearch.lbl.gov/men.html and here’s the women’s http://healthresearch.lbl.gov/women.html Chapter 1 in The Complete Book of Running for Women by Claire Kowalchik has a number of different health benefits of higher mileage. (I thought the title was Ruuning AFTER Women.) More mileage helps HDL and faster running helps lower systolic blood pressure http://www.lbl.gov/Science-Articles/Archive/fast-runners.html LDL isn’t affected by higher mileage for BOFs http://www.lbl.gov/Science-Articles/Archive/seniors-runners.html 1995 US Govt study about guidelines underestimating the benefits of running for women http://www.lbl.gov/Science-Articles/Archive/running-women-study.html More than 30 miles helps prevent heart attack http://www.pponline.co.uk/encyc/0072.htm (1997 chat session with Paul Williams http://www.omnimag.com/archives/chats/bm101597.html ) Yet another Paul Williams-based article http://www.pponline.co.uk/encyc/0072.htm Brief overview of studies about exercise and cholesterol (with references) http://www.drlenkravitz.com/Articles/cholesterolNEW.html Increased mileage doesn’t necessarily cause death (at least not right away) http://www.active.com/story.cfm?story_id=8878 This one doesn’t exactly address the question but seemed related http://www.nwrunner.com/features/11-02_sportsmed.html 1996 lit review of running injuries including higher mileage (Caution: PDF file) http://www.general.monash.edu.au/muarc/rptsum/muarc104.pdf Ultrarunning advice including health http://www.movinshoes.com/surf/shawn4.html BOF testosterone production between couch pots and 40+ mpw runners (very suspicious) http://www.johnberardi.com/articles/hormones/ageing.htm Gait retraining to prevent injuries with higher mileage http://www.viconstandard.org/archives/2002no1/gait_retraining_in_runn… etraininginrunners_frameless.htm And the alternative – running/jogging can be hazardous to your health http://www.barmethod.com/health_column.htm http://www.acofp.org/member_publications/sports_0602b.html The rec.running report archives may be found at http://kinder.cis.unf.edu/rec.running

Response:

It might "start to flatten out" but a survey of runners running about 40mpw still showed improve benefits.  I could not find the link to the study in my URL list… If someone has it, I would like to add it back.  It was the annual survey of runners and health or something like that.

OK, Sam, here’s the beef: Arch Intern Med 1997 Jan 27;157(2):191-8  Williams PT Life Sciences Division, Lawrence Berkeley National Laboratory, Berkeley, Calif, USA This is part of series of research done by Dr. Paul Williams at LBL, called the "National Runners Health Survey" (still going on, I think).  There are a number of very interesting reports,  (some in the archive) which can be accessed by going to the Lawrence Berkeley web site (www.lbl.gov) and using their search for :   "national runners health survey"                   OR   "Paul Williams" Here is one of these that I have posted in the past:      http://www.lbl.gov/Science-Articles/Archive/fast-runners.html Lyndon "Speed Kills…It kills those that don’t have it!"  –US Olympic Track Coach Brooks Johnson

Response:

I like the guide of "if you can do it 2 days in a row, it is easy".  That is a simple way of explaining it to people.

– Hide quoted text — Show quoted text – Sorry if this has been covered.  I usually run about 3 miles 3 days per week. I alternate my running days with rest days because I was told a long time ago by a fitness instructor that it was important to do it that way for general cardiovascular reasons.  However, in perusing this group I see many are running up to 5 days a week without rest days in between.  Is my information dated?  Is it okay for me to run my 3 miles Monday through Friday?  (I have no health issues.)   To amplify and maybe modify some of what Sam and Lyndon said …   Way back when, when you were getting started, doing your 3 mile run was a hard day.  After a hard day, you do need a recovery or at least an easy day.  For a beginner, recovery almost certainly means no running.   But, apparently, you’ve been doing your 3 miles 3 days a week for some time now and it is a comfortable level.  (Right?).  In that case (or when that does become the case) a 3 mile run is no longer a hard day, it’s an easy day.   You can follow an easy day with another easy day.  Then put in a rest/recovery day.  In other words, more days will be ok.  Just, you can’t increase the mileage too fast.  Sam gave some good description on how to increase days.   Since ‘hard day’ and ‘easy day’ are very person-dependant, and dependant on training level even for a given person, here’s my definition of ‘hard’ vs. ‘easy’ days: * From a status of being healthy and rested/recovered, if you can   do the workout comfortably on two consecutive days, it is an   easy workout.  If you can’t, it is a hard workout and should   be followed by an easy or recovery day. in other words, my relaxed 85-ish minute run on Sunday is, for my current training level, hard.  I couldn’t have readily done another the next day. On the other hand, later on in my preparation and for quite a few people around here right now, a relaxed 85 minutes will be an easy day. — Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur

activities notes and links. Sagredo (Galileo Galilei) "You present these recondite matters with too much evidence and ease; this great facility makes them less appreciated than they would be had they been presented in a more abstruse manner." Two New

Sciences

Response:

Fit means being able to do something with minimal effort. If you are run 10Ks or marathons, you need more training. Otherwise it is important to cover a minimum of ten miles, and health results start flattening out around 20 miles.

It might "start to flatten out" but a survey of runners running about 40mpw still showed improve benefits.  I could not find the link to the study in my URL list… If someone has it, I would like to add it back.  It was the annual survey of runners and health or something like that.

Response:

Fit means being able to do something with minimal effort. If you are run 10Ks or marathons, you need more training. Otherwise it is important to cover a minimum of ten miles, and health results start flattening out around 20 miles.

Response:

Sorry if this has been covered.  I usually run about 3 miles 3 days per week. I alternate my running days with rest days because I was told a long time ago by a fitness instructor that it was important to do it that way for general cardiovascular reasons.  However, in perusing this group I see many are running up to 5 days a week without rest days in between.  Is my information dated?  Is it okay for me to run my 3 miles Monday through Friday?  (I have no health issues.)  

  To amplify and maybe modify some of what Sam and Lyndon said …   Way back when, when you were getting started, doing your 3 mile run was a hard day.  After a hard day, you do need a recovery or at least an easy day.  For a beginner, recovery almost certainly means no running.   But, apparently, you’ve been doing your 3 miles 3 days a week for some time now and it is a comfortable level.  (Right?).  In that case (or when that does become the case) a 3 mile run is no longer a hard day, it’s an easy day.     You can follow an easy day with another easy day.  Then put in a rest/recovery day.  In other words, more days will be ok.  Just, you can’t increase the mileage too fast.  Sam gave some good description on how to increase days.   Since ‘hard day’ and ‘easy day’ are very person-dependant, and dependant on training level even for a given person, here’s my definition of ‘hard’ vs. ‘easy’ days: * From a status of being healthy and rested/recovered, if you can   do the workout comfortably on two consecutive days, it is an   easy workout.  If you can’t, it is a hard workout and should   be followed by an easy or recovery day. in other words, my relaxed 85-ish minute run on Sunday is, for my current training level, hard.  I couldn’t have readily done another the next day. On the other hand, later on in my preparation and for quite a few people around here right now, a relaxed 85 minutes will be an easy day. — Robert Grumbine http://www.radix.net/~bobg/ Science faqs and amateur activities notes and links. Sagredo (Galileo Galilei) "You present these recondite matters with too much evidence and ease; this great facility makes them less appreciated than they would be had they been presented in a more abstruse manner." Two New Sciences

Response:

I run five days in a row before taking two days off for a total of about 25 miles a week. I’ve been running for almost 2 years with no injuries or  health problems. I find it best to vary running distances and routes to keep it interesting. bds – Hide quoted text — Show quoted text – Hi all, Sorry if this has been covered.  I usually run about 3 miles 3 days per week. I alternate my running days with rest days because I was told a long time ago by a fitness instructor that it was important to do it that way for general cardiovascular reasons.  However, in perusing this group I see many are running up to 5 days a week without rest days in between.  Is my information dated?  Is it okay for me to run my 3 miles Monday through Friday?  (I have no health issues.)   Thanks. Jay

Response:

Hi all, Sorry if this has been covered.  I usually run about 3 miles 3 days per week. I alternate my running days with rest days because I was told a long time ago by a fitness instructor that it was important to do it that way for general cardiovascular reasons.  However, in perusing this group I see many are running up to 5 days a week without rest days in between.  Is my information dated?  Is it okay for me to run my 3 miles Monday through Friday?  (I have no health issues.)  

2 days per week keeps your current fitness level or improves it slowly. 3 days per week is best tradeoff between low risk of injury and ability to get fitter (increase distance one of your runs, it is great being able to run 60-75 minutes). I was running no more than every 2nd day when I trained for my first marathon, and usually took 2 days off after my longer than half marathon training runs every 2nd weekend. — Writing to the above address will blacklist your mailserver. Hvis du skriver til ovenst