WHAT IS THRESHOLD RUNNING?
Yes, threshold running is important. It’s a training method designed to help runners push past their comfort zone and increase their overall speed and endurance. The concept is based on the idea of running at a pace just below the point where lactate starts to accumulate in your blood, known as the lactate threshold. By training at this level, athletes can improve their ability to process and clear lactate, allowing them to maintain a faster pace for longer periods of time.
Many top athletes, both male and female, incorporate threshold sessions into their training schedules. For example, Eliud Kipchoge, the world record holder for the marathon, and Mary Keitany, a multiple marathon champion, both use threshold running workouts as part of their regular training.
Understanding Threshold Running
You’ve likely encountered the term “threshold running.” But what does it actually mean? It’s a type of training focused on running at the point where your body shifts from aerobic to anaerobic exercise. Threshold running is sometimes termed “comfortably hard” running – a state where you’re pushing your boundaries, but not sprinting flat out.
Imagine pushing your limits, feeling your heart racing, your muscles straining, but maintaining that very intensity – that’s threshold running. It’s a concept that every runner should comprehend and integrate into their training routine.
The Science Behind Threshold Running
The science behind threshold running is about the delicate balance between lactate production and lactate removal in your body. When running at a comfortable pace, your body efficiently clears the lactate produced by your muscles. When you speed up, you hit a point – the lactate threshold – where lactate builds up in your bloodstream faster than it can be removed. Recent research from the Journal of Sports Sciences points out the effectiveness of threshold running in improving endurance performance. The trick is to edge close to this point without crossing it, as running beyond your lactate threshold causes fatigue to set in rapidly.
How do I know my running threshold?
There are several ways to determine your threshold pace:
Measure in a lab
Although labs are the most expensive option, getting a lab test is the most accurate way to determine your threshold. In a sports science laboratory, you’ll undergo a graded exercise test, where the intensity of the exercise increases gradually while your heart rate, lactate levels, and other physiological measures are monitored. The point at which your lactate levels start to rise significantly is your lactate threshold.
Use a running watch
This method is far less accurate than a lab test, but it can be used as an indicator of your threshold pace. Many GPS running watches have built-in features that estimate your lactate threshold based on heart rate data collected during your runs. While not as precise as a lab test, it’s still a useful tool to get a rough idea of your threshold pace.
Use perceived effort
You can also use a chart to estimate your threshold pace based on your race times or training paces. Here is a link to a Pace Zone Index (PZI) chart from TrainingPeaks that can help you determine your threshold pace. To measure your pace without a fitness watch, you can use a stopwatch or a smartphone app that tracks your time and distance during a run.
What are the benefits of threshold running?
Incorporating threshold sessions into your training has numerous benefits, including:
- Improved endurance: Training at your threshold pace helps your body become more efficient at processing lactate, which in turn allows you to maintain a faster pace for longer periods of time.
- Increased speed: As you push your body to run at a higher intensity, your overall running speed is likely to increase.
- Enhanced mental toughness: Running at a challenging pace can help you build mental strength and resilience, which are crucial for success in long-distance races.
- Reduced risk of injury: Threshold sessions are less intense than all-out sprints, which means there’s a lower risk of injury while still reaping the benefits of high-intensity workouts.
How often should I do threshold running?
To reap the benefits of threshold running without overtraining, it’s essential to strike the right balance. The 80/20 rule is a helpful guideline to follow. This rule suggests that 80% of your weekly mileage should be at an easy, conversational pace, while the remaining 20% should be dedicated to higher-intensity workouts, such as threshold running.
For most runners, this means incorporating one or two threshold running sessions per week, depending on your overall training volume and goals.
5 ESSENTIAL THRESHOLD WORKOUTS
Here are five threshold running exercises to include in your training:
- Tempo runs: Run at your threshold pace for a continuous period of time, usually between 20 and 40 minutes. This type of workout helps you become more comfortable maintaining a faster pace over longer distances.
- Progression runs: Start at an easy pace and gradually increase your speed until you reach your threshold pace for the last part of the run. This can help you learn to pace yourself and finish strong in races.
- Cruise intervals: Run at your threshold pace for intervals of 5-10 minutes, with short recovery jogs in between. This type of workout builds both speed and endurance.
- Fartlek workouts: Mix periods of threshold running with varying speeds and recovery periods throughout the run. This helps to build both speed and endurance while keeping the workout fun and engaging.
- Steady state runs: These are continuous runs at your lactate threshold pace, usually for about 20-30 minutes. This workout reinforces the “comfortably hard” intensity. It’s a classic method to boost your threshold running capabilities.
Alternatives to Threshold Running
Threshold running is a fantastic way to push your limits and enhance your performance, but it’s not the only method in a runner’s toolkit. Here are some robust alternatives that can add variety to your training and target different aspects of your running fitness.
Sprint Workouts
Sprint workouts or speed training are all about fast, hard running over short distances. Unlike threshold running, sprint workouts focus on maximum effort for a brief time, typically between 100 and 400 meters.
Running at such high intensity improves your neuromuscular coordination, increases your stride power, and boosts your running speed. This form of training also works on your anaerobic fitness, training your body to function even when oxygen supply doesn’t meet demand.
Hill Training for Runners
Incorporating hills into your running routine offers a myriad of benefits. When you run uphill, you’re effectively adding resistance to your workout, which can strengthen your leg muscles, increase your power, and improve your running form.
Running downhill also has its advantages. It teaches you to be light on your feet and can improve your leg turnover rate, crucial aspects for maintaining speed and preventing injury.
Hill training, thus, creates stronger, more resilient runners. It’s like weightlifting for your running muscles, but it also provides a cardio challenge similar to threshold running, as the incline increases heart rate and breathing.
Interval Training
Interval training is a versatile and time-efficient way to improve your running fitness. It involves alternating between high-intensity running and low-intensity recovery periods. These workouts can be tailored to any fitness level and can focus on different aspects of running fitness, including speed, endurance, and threshold.
Similar to threshold running, interval workouts train your body to recover more quickly and efficiently from bouts of high-intensity exercise. However, by including periods of maximum intensity, they also develop your anaerobic fitness and running speed.
It’s worth noting that these alternatives to threshold running serve different purposes and have unique benefits. You don’t necessarily need to choose one over the other. Incorporating a mix of these workouts into your training can provide a well-rounded approach, keeping your routine fresh, challenging, and beneficial for your overall running performance.
Each method has its place in a runner’s training arsenal. The key lies in understanding your fitness goals and tailoring your training accordingly. Whether it’s threshold running, sprint workouts, hill training, or interval sessions, a balanced and diversified approach will keep you motivated and continually improving on your running journey.
The Role of Nutrition in Threshold Running
Whether you’re a beginner or a seasoned marathoner, fueling your body correctly can make a significant impact on your performance, especially when doing threshold running.
Understanding how nutrition ties into your training can help you push through the toughest workouts, recover faster, and ultimately, improve your running speed and endurance. Here, we’ll explore some key nutritional aspects that every runner needs to consider.
Pre-Run Fueling
The food you eat before your run can affect how well you’re able to perform during your workout. A pre-run meal or snack should be high in carbohydrates, moderate in protein, and low in fat. This combination helps to maximize glycogen stores (your body’s primary energy source during moderate to high-intensity exercise) and minimize digestive discomfort.
If you’re planning a threshold run first thing in the morning, a small carbohydrate-rich snack, like a banana or an energy bar, can provide a quick energy boost.
Nutrition During the Run
For runs lasting longer than an hour, taking in some carbohydrates during the workout can help maintain energy levels. Energy gels, chews, or sports drinks are popular choices among runners due to their quick absorption and portability.
Post-Run Recovery
After a hard threshold run, your muscles are primed to absorb nutrients and begin the recovery process. Consuming a mix of carbohydrates and protein within 30 minutes post-run can help replenish glycogen stores and kickstart muscle repair. A recovery smoothie, low-fat chocolate milk, or a sandwich with lean protein are excellent choices.
Hydration
Staying adequately hydrated is vital. Dehydration can impair performance and lead to fatigue. Aim to drink small amounts of fluid throughout the day, and rehydrate post-run to replace any fluids lost through sweat.
Remember, each runner is unique and what works for one person might not work for another. It’s all about experimenting and finding what works best for you.
The Psychological Aspect of Threshold Running
Threshold running isn’t just a physical challenge; it’s also a mental one. When you’re pushing your body to its limits, your mind plays a crucial role in how successful you’ll be. Here, we’ll dive into some psychological strategies that can help you power through your threshold runs.
Visualization
Mental imagery can be a powerful tool for runners. Visualize yourself running strong and smooth during your threshold workouts. Picture yourself achieving your running goals, whether it’s finishing a race or hitting a new personal best.
Positive Self-Talk
What you say to yourself can significantly impact your performance. Replace negative thoughts with positive, empowering statements. Instead of thinking, “This is too hard,” try telling yourself, “I can do this,” or, “I’m getting stronger with each step.”
Mindfulness
Being present and in the moment can also enhance your running experience. Pay attention to your body, your surroundings, and your breath. This mindful approach can help you stay focused and calm, even when the going gets tough.
By incorporating these mental strategies into your running routine, you can develop a strong mind-body connection that can propel you towards your running goals.
Making Threshold Running a Habit
Like any new training method, consistency is key when it comes to threshold running. Here are some tips to help make threshold running a regular part of your routine:
Set Goals
Having clear goals can give your training purpose and keep you motivated. Your goal might be to complete a certain number of threshold runs per week, or it could be performance-related, like aiming to increase your pace over time.
Schedule Your Workouts
Plan your threshold workouts ahead of time, and treat them as non-negotiable appointments. This will help you stay accountable and ensure
Threshold running Roundup
Threshold running is a game-changer in the running world. It’s about finding that perfect balance, pushing your body, and training smart. The science-backed benefits are abundant. So next time you lace up your running shoes, remember the ‘comfortably hard’ mantra. Your body will thank you for it, and the results will speak for themselves. Here’s our key points:
- Threshold running is a type of training focused on running at the point where your body shifts from aerobic to anaerobic exercise. It is meant to help athletes push their boundaries and increase their overall speed and endurance.
- The science behind threshold running involves understanding the delicate balance between lactate production and lactate removal in your body, aiming to run just below the point where lactate starts to accumulate rapidly.
- You can determine your threshold pace through various methods like lab testing, using a running watch, or using perceived effort and referencing pace charts.
- Incorporating threshold running in your training brings numerous benefits such as improved endurance, increased speed, enhanced mental toughness, and a reduced risk of injury.
- To balance between reaping the benefits of threshold running and avoiding overtraining, the 80/20 rule is recommended. Incorporate one or two threshold running sessions per week.
- Five threshold running exercises can be included in your training: Tempo runs, Progression runs, Cruise intervals, Fartlek workouts, and Steady state runs.
- Other alternatives to threshold running include Sprint workouts, Hill Training, and Interval Training, each offering its unique benefits.
- Nutrition plays a significant role in threshold running, with key aspects to consider being pre-run fueling, nutrition during the run, post-run recovery, and adequate hydration.
- The psychological aspect of threshold running is as important as the physical one. Strategies like visualization, positive self-talk, and mindfulness can help runners power through their workouts.
- Making threshold running a habit involves setting clear goals, scheduling your workouts, and practicing consistency.
