Run Gait Changes Lead To A Training Issue
EN Family, I need your advice.
After years of being injured, I'm finally back to training consistently. I've been flying a bit under the radar (as much as you can on Zwift and Strava) and am finally at a place where I can confidently say "I'm a triathlete again!"
I'm putting up about 100-110 miles per week on the bike now and about 13-18 miles per week running. While not massive numbers, I am training every single day (minus the occasional strategic rest days) and have been for 4 months now. I've been very smart in the build up and have told myself to "stay in my own lane" I tend to get so eager and fly out of the gate like a race horse then end up hurt again. Im happy to inform, those ways are long past me and consistency is the name of the game.
The consistency is the part I'm most happy about, it's been almost 4 years since I've been able to string together two weeks of solid training much less months and months. And because of this, I'm actually seeing massive fat loss and muscle gain. I finally am starting to feel like my old self and overall, Mariah is a super happy camper and I am feeling confident in this foundation I'm laying and eventually will be able to build upon.
Alright, now the real reason I need your help. I regularly go to PT as I find it so important for my body and I realized with adding HIIT classes and the repetitive lateral movements, I was starting to see issues in my running. I backed off the specific HIIT classes I was taking and am now training solo for strength and weight training, but those pains lead me to get a much overdo gait analysis.
MAN am I glad I did! NO WONDER I WAS HAVING SO MANY ISSUES IN THE PAST! I was basically doing everything I could to waste energy, make my knee work overtime and not have my glutes fire properly.
I'm four weeks into my new gait and I am so happy, no pain, more energy.... its great.... minus one problem....
When I am actively running in my new gate and being extremely intentional about my form, I am FLYING. Like ZOOOOMMMMM. Which on one hand is GREAT and on the other hand, my poor lungs can't keep up. I've not done the cardio build up to sustain that run pace long term.
I've tried slowing down, but almost instantly my run form slacks.
So, my question is.... how do I adjust my training for this? Do I need to find ways to make my brain be able to hold the proper form slower as my speed increases naturally? Do I only attempt interval runs and strides until I get there? Work more on the bike to get my lungs stronger? Bottom line is, my HR is so high I can barely catch my breath after 8-12 mins of running at that pace, but it FEELS SO GOOD ON MY BODY with that run form. However, I want to be able to go out for medium to long runs and keep a consistent pace.
With things like this, I'm a total newbie, despite years and years in the sport, so please, team.... take me to school. I value your input.
Mahalo as always!
Comments
Mariah
Wow! I'm so happy for you and excited you're over your injuries and feeling like your pre-injury self! Smart move quitting those HIIT class with the lateral movements. Stick to sport specific HIIT exercises (e.g. bike/running/swimming) as that will make you stronger at biking, running and swimming. 😀
Here's my take or random thoughts
I recommend slowing down slightly (just above the point where your new gait changes) and re-build your run volume for the next few weeks. Instead for running for 8-12 mins straight and gasping for air, try a run/walk interval: run 2'/walk 30" and repeat for 20 mins, next week repeat for 30 mins, next week run 3'/walk 30" for 30-40 mins, next week run 5'/walk 30', etc. The 30" walks will allow your HR to recover and you to refocus on your new gait.
Most of all be patient...build a solid running foundation, but do not run too fast or too far too soon. Get on the RDP and you'll build a stronger faster Mariah! Exciting times ahead for you!
I Hope this helps.
Wow, great news Mariah. I like @Derrek Sanks outline. I like to work backwards from the goal race.
e.g June 15 race
12 weeks until race.
Things I look at:
Then if it is 3 runs that week, I usually make 2 runs shorter (45-60min) and then the other one long. I would choose 1 of the runs to run the faster intervals as outlined like Derrek said until I can do the whole run at the new found speed and then I would work on doing that for the other run as well. I think your fitness would improve to the point that you might notice that both those runs will get faster without you having to really focus on more than one at a time. As for the long run I would pull back 10-15sec per mile when running it. If that means some walking to begin with then so be it.
eg.
Week 12 - 13.1 miles, 6 miles, 6 miles
Week 11 - 12 miles, 6 miles, 5 miles
Week 10 - 11 miles, 5 miles, 5 miles
Week 9 - 10 miles. 5 miles, 4 miles
Week 8 - 9 miles. 4 miles, 4 miles
Week 7 - 8 miles. 4 miles, 3 miles
Week 6 - 7 miles, 3 miles, 3 miles
Week 5 - 6 miles, 3 miles, 2 miles
Week 1 to Week 4 - 6 miles, 3 miles, 2 miles
@Mariah Bridges Congrats on getting back and the new consistency.
I'd agree with the run/walk as outlined by Derrek. My only caution is just watch the ramp up. 20' to 30' is a 50% increase. Don't be worried about walking I found in 2017 that my 2x(4X1 mile) walks to and from work really helped with my durability and keeping me healthy. I completed that IM run on a max of 23 miles per week and only 3 weeks over 20 miles if I recall correctly. Utilize the walk and don't be worried if its longer than 2'. Use your HR and form as a guide.
Also I'd ask the following.
Keep a max time and distance in mind and don't go over those markers, particularly early on in the process even if you feel good. Keep any stretch goals for time or distance limited. I found that when I typcially when for a stretch goal week running I inevitably was back to a down week following that, see the note about down weeks below.
When I am starting out from no running I track time a mileage to ensure that I'm not getting too crazy with the increases. I mention both as now you are running faster so covering more distance. Don't be afraid to take down weeks where you drop the mileage significantly. I do this when my stretching, hot tub, massage is not keeping up with the niggling pains I typically get. Hard to say when this will be for your but don't be afraid to step back.
As for the bike you are in a better state than many of my come backs but I find if I'm getting in 3X60' on the bike OS style my lungs can usually keep up with running. I just start out cycling with the 2X6' @FTP and work up to 2X12-15'. If I've been doing this for 4-6 weeks prior to an OS then I can work in some Z3-Z4 work but it's not easy. So if you HR is really high as it apparently is after 8-12 minutes work in some walking.
Working the bike more is an option but given you have made good progress on the durability I would not recommend cutting the running back as you will have to build up all over again. I use the bike first approach when losing weight early on to avoid plantar fascia issues before picking up running.
While your volume is not huge it is big for your current fitness monitor your body for signs of fatigue or over training with all the extra run intensity. As you are almost 4 weeks in to this process you may have to check back on if you are not seeing progress with the gait adaptations and a lower HR in the next couple weeks or so.