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Exercise: What are you optimizing for?
We plan for so many aspects of our lives...
You should have a distinct goal in mind ... Me? Longevity. makes it easy to plan my daily workouts.
Many runners/cyclists end up in our offices when there is no plan... or an unrealistic plan.
We plan for so many aspects of our lives...
You should have a distinct goal in mind ... Me? Longevity. makes it easy to plan my daily workouts.
Many runners/cyclists end up in our offices when there is no plan... or an unrealistic plan.
Most of the injured runners I see run too fast, too often. And their only goal is to become faster. When it comes to a RTR program... we talk for a long while about 80/20 training. 80% is easy.. your Zone 2 HR. If it works for the world's top runners and cyclists..well...
Base training... regardless of what your ultimate goal is-- remains critical. That's many months of Zone 2 training... why? Your mitochondria! You need to increase their number, efficiency, ability to use fat (flexibility), and ability to clear lactate- comes later.
Zone 2 training is so important to grasp... I always get slapped on these posts by those who just push it every day. Their bias is simply that training slow makes slow runners/cyclists. I'm not here to change minds... but they're wrong. Over-training is a key issue.
Here you go... I wrote this about Zone 2 training a few months ago... it helped me understand why it is so critical. I was even able to convince @pkedrosky ;-) @doctorinigo helped too. https://www.howardluksmd.com/sports-medicine/zone-2-hr-training-live-longer-less-injury/
We thought it was critical that people heard this from Dr. San Millan, so @pkedrosky and I recorded this popular podcast. https://open.spotify.com/episode/0lldZ04DhP41T94oJ2lZPI?si=syz5tvhpRrSH1gFYbG-8nQ
One key element of Zone 2 training or training, in general, is understanding how your body is coping. @altini_marco has been key in terms of contributing to my understanding of using HRV to guide my training. Here's the first of a 4 part series. https://medium.com/@altini_marco/the-ultimate-guide-to-heart-rate-variability-hrv-part-1-70a0a392fff4
Overtraining is just one of the many ways that runners / cyclists get themselves into trouble. Many injuries that sideline us were preventable training errors. https://www.howardluksmd.com/sports-medicine/training-error-tendinopathy-and-overuse-in-runners/
From personal as well as professional experience... (I don't always listen to my own advice 
) -- @pkedrosky and I recorded this one about overuse issues, building resiliency, and getting past our own self-inflicted injuries. https://kedrosky.org/podcast/why-do-injuries-happen-how-do-you-know-and-how-do-you-make-them-go-away/
) -- @pkedrosky and I recorded this one about overuse issues, building resiliency, and getting past our own self-inflicted injuries. https://kedrosky.org/podcast/why-do-injuries-happen-how-do-you-know-and-how-do-you-make-them-go-away/
80/20 training works for the top endurance athletes in the world... it can work for you too. But... back to the first tweet-- you need to know what you're optimizing for. Have a plan... monitor it and execute it. Consider HRV to assist you. https://www.runnersworld.com/uk/training/motivation/a27718661/what-is-80-20-running/
Endurance athletes need to push heavy things too... they need resistance training. Not only to improve their training... but, at least in my case to promote longevity. Muscle mass is critical. https://www.howardluksmd.com/sports-medicine/muscle-mass-strength-and-longevity/
We live in bubbles... my bubble here on Tw is no different. Y'all might run 6 min miles... but 99% of people can't. And an exercise program is their best medicine. Why? Insulin resistance. For 50% of people, this is highly relevant. https://www.howardluksmd.com/sports-medicine/carbs-triglycerides-relationship-predict-the-presence-of-insulin-resistance/
And we haven't left out folks with creaky knees and hips due to Osteoarthritis (OA). You need to exercise too. OA is not due to mechanical influences most of the time. It is biological. And your joints like to move. This is for you. https://www.howardluksmd.com/knee/arthritis-knee/exercise-improves-knee-arthritis-pain/
People with OA can optimize their lifestyle for longevity too. They should not be left sitting on a couch. Encourage them... educate them. Running, walking, etc will not worsen their disease. https://www.howardluksmd.com/knee/arthritis-knee/walk-exercise-run-knee-arthritis/
