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oakley radar path review, Bib Pickup Bib pickup will be available the day prior to event and location will be communicated via the email supplied to Active. it has long been the approach of choice when runners are "peaking" for a big event.D. a coauthor of the new paper and a world class ski orienteering performer "Intervals will top up an already well-trained system but you cant keep them going for long or you get injured or flat"
Are 20- to 30-second sprints the best way to improve running fitness Probably not SIT training can give you a big bang for your buck especially when you dont have much time to train However a number of running-performance studies point to four- and five-minute intervals as the best way to increase aerobic capacity and running efficiency In other words run several 800- to 1600-meter repeats at about your 5K racing speed or slightly faster
"It would be ludicrous to train for half-marathons and longer events with just SIT workouts" says Tarnopolsky "You get many other adaptations from longer continuous runs that you cant get from just intervals"
How does SIT training fit in with public health guidelines that advise 150 minutes of exercise a week Actually those guidelines acknowledge that 75 minutes of more vigorous exercise like running at any intensity is equivalent to 150 minutes of gentler exercise like walking Now Gibala appears to have pared down the 75 minutes to 30 minutes Too good to be true Theres no way to know at this time "We dont have a clue about the long-term health benefits" says Tarnopolsky "All the exercise epidemiology studies have been done with populations working at the level of a fast walk or an easy peasy runquite different from SIT training"
Are there risks involved with SIT training Of course Continuous running produces enough injuries on its own; faster sprint training is likely to increase the risk of injury Though there is scant research on cardiac risks of high-intensity exercise doctors are cautious about advising SIT workouts to their older patients "Middle aged and sedentary people with risk factors need to be screened before doing anything high intensity" says Joyner "With moderate intensity exercise most people can just start"
Running coach Greg McMillan [8] says he has used SIT workouts successfully with novice runnersthe types who run three miles three times a week always at the same pacebut that he is very cautious about potential injuries "I encourage these runners to add a pace-change run though a little gentler than all-out sprinting and they generally get a nice fitness boost from this" he says (Several SIT studies have shown that longer slower sprints such as 60 seconds at a time versus 20 to 30 seconds can also lead to significant improvements in VO2 max)
Whats the bottom line on SIT training for runners It has its placea modest place perhaps And it's probably most useful in special situationslike for example long trips when you dont have much time to train but want to maintain as much fitness as possible "I tell people all the time that theyd be amazed by what they can get from a 20-minute run that varies 60 seconds hard with 60 seconds easy" says Joyner
That said few individuals can continue doing SIT workouts for long In one seven-week study of hard intervals the researchers wanted to add more weeks The subjects refused to go on The training was just too hard for them to tolerate any more "SIT training looks great for the short term but if you try to extrapolate to a longer term I doubt anyone could keep up this kind of training for very long without getting injured bored stale" says Tarnopolsky
He continues: "Endurance runners need to log the miles to build tenacity ligament and muscle toughness under fatigue cardiac adaptations mitochondrial biogenesis capillary adaptations and ability to use lipids Then they should titrate to higher intensities to top up mitochondrial function and lactate tolerance at the speeds of their races"
McMillan summarizes: "Ultimately training should be well-rounded so you dont miss any of the benefits that come from different types of endurance running It's also important to focus on avoiding injury so the runner can keep training and building toward their ultimate running success" Harry Cordellos will be missing from the starting line of Sunday’s Bay to Breakers [4] 12K in San Francisco. Nonetheless,
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