Practicing running is obviously the best way to improve your running. But depending on how much extra you add to your training week, it either can set you on a path to successful goal achievement or to overuse, pain and injury.
Here is an email from an Army recruit who wants to pursue Special Forces programs, where running and rucking are required at both fast pace and high volume. Building up to that kind of volume and conditioning can take time -- even several months.
You do not just jump into a running program of 25-30 miles a week when you ran only eight miles total last week. That mentality is typically what harms impatient recruits.
Be patient and progress logically.
Hello, Mr. Smith.
I've been doing an Army Special Ops prep program and have noticed that my running base is lacking. I also have a Special Ops Advanced Injury Prevention plan and was planning on using that in conjunction with the Army Special Ops prep. I was planning to replace all the running in that program with the one in the running plan just to build a better foundation, while still prepping for the other rigors of SFAS [Special Forces Assessment and Selection]. Do you think this would work or do you recommend a different plan of action? Thank you in advance! Van
If you are being challenged adequately with the current program, you do not need to add more mileage or total volume. Be smart. It is your call, and you need to consider whether you replace the running with the supplement or add the supplement to the running in the book (which I think is too much for people "whose running is lacking.")
In cases like this, less is more. Do the plan. If you want to add an extra mile, set of intervals or sprints here and there, that is fine. But adding an entire running program likely would double your current mileage and break you.
To avoid common overuse injuries (shin pain, feet and knee pain, iliotibial band syndrome and hip pain), typical progressions of running range from 10%-15% over what you have established as your weekly running base. There are other ways to make things more challenging without adding more total miles per week.
Consider the following options:
Do more goal pace running vs. long, slow distance. Focus on maintaining your goal pace in timed runs for as long as you can. When you fall off your pace, stop, breathe for a minute and then start running again at your goal pace.
What is goal pace? To be a good runner in a spec ops program, you need to be able to run a six-minute mile for shorter runs (2-3 miles) and a seven-minute mile for longer ones (4-6 miles) comfortably. That means your goal pace for 400- to 800-meter runs would be between 1:30-1:45 and 3:00-3:30 respectively. Training to maintain that pace for several sets takes time, but as you progress, you will see the rest sets reduce in time, and you will maintain your speed throughout any set pace.
Add a sprint day when you want to limit your distance that day. If you only have two miles to run to meet your weekly amount, consider doing a series of 50-100m sprints, building up to 200-300-400m sprints. In about 10 sets of various distances, you can accumulate two very tough miles and work conditioning to another level and energy system.
Go non-impact sometimes. You do not need to run more to get better at running. Run faster but also take a day when you do not run. Instead, do some very challenging sprint intervals on a bike, elliptical, rower or in the pool. You still can work your lungs and legs without the impact of running and actually improve your conditioning. Many opt to do a non-impact day every other day between runs for a break from impactful running, especially if you are new to running or are heavier.
It takes time to build a base. That should take only a month or so, but be patient and start the process early to give yourself more time to work out the snags that occur in training. Those include aches, pains and overuse injuries. Be smart and avoid them by adhering to the running volume totals each week.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to starting a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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