Research Articles
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Brian Torrance assists in running coaching and program development in Aerobic Power Training Systems. He has a Bachelors of Physical Education Degree and a Masters of Science degree from the Department of Medicine, both from the U of A. Brian is currently working at the University in a large population health study titled Healthy Hearts. Brian brings a hand’s on approach to his coaching and program development using specific, individualized plans to suit an athlete’s capabilities. Brian’s tips for race preparation will get an athlete to their best for race day. Each month Brian will contribute an article that will aid the development of an endurance athlete. |
Research Articles Reaching Your Running Potential
Reaching Your Running Potential
Written by Brian Torrance
What Works?
Reaching your potential with volume
I often get asked from APTS athletes, “What works for you?”
For me, my beliefs and understanding on how to train started about ten years ago, when I became serious about my training. My knowledge (or lack thereof) back then, included a training program of 3-4 runs a week and if I was training for a marathon, 2 runs, 2 hours or longer. This translated into my first marathon in 1998: 3 hours and 12 minutes and I was proud. This was followed by a second marathon in San Francisco a few years later: 3 hours and 45 minutes and I realized I was heading in the wrong direction. And more importantly, I was not running to my potential.
Potential
As I have stated in previous articles, we are all born with certain genetic limits. I am fortunate that endurance sports were in my family and the genes that were passed on to me gave me a body that used oxygen efficiently. My 90 year old grandmother still walks twice a day. My 63 year old mom was a sub-3:30 marathoner. Finally, my out-of-shape, former tobacco-loving brother, still runs 10 km in 45 minutes. Yes, it’s great to have positive genes in the family but it’s not the only thing.
A good endurance athlete is comprised of two things. One is genetic ability but the second, which is our focus, is one that we can do something about: Training. Among many things, training includes volume, intensity, desire, and staying injury free. I will address the side of training and volume, influenced by some of my great coaches, and state that to run faster, you must run more. I started to believe that high running volume was indispensable for maximal aerobic development. The more I ran, the faster I became. It’s a simple thought but it started to hold a lot of weight.
Volume
It’s a thin line between adding volume and adding too much volume. For me it started gradually and over many years worked up to an amount of mileage that I started to see big improvements. The rule is to not increase your mileage greater than 10% per month. When I began taking my training more seriously, I increased my training to five days a week, and then built to everyday and it finally matured into 12 runs a week. The increase in volume didn’t occur overnight, it took years.
The body will need adjust to the added stress but will become more efficient in a short period of time. You may fall asleep during movies and any time you are watching TV, but don’t worry, the body is becoming fitter.
Volume = Consistency
Its no coincidence that increased volume represents consistency in training. Being consistent is the path to success. You often hear athletes have a fantastic race and they attribute the success with being consistent over a number of months and years.
Start the process slowly and look at “building” your overall fitness. Increased volume will provide a solid base of fitness for you to reach personal bests and reach your potential.
