True Life: I used to be a high mileage runner
| July 28, 2011 | Posted by Lauren under Marathon Training, Running |
This is a post I’ve been thinking about writing for quite some time. I keep putting it off, though, because I’m never sure the right way to talk about this without sounding preachy…or boring. But when I got this comment from Katie yesterday, I knew it was time to just put my thoughts out there. (Katie, on the other hand, probably has no idea what she unintentionally started with that comment…)
I get on an ego kick and knock out a lot of miles in a week, and realize its way more mileage than what my training guide calls for. This makes me think I need to tone it down a lot, but then I read blogs by far more seasoned runners (such as yours) and I think “well if they are cover 45 miles during week 2 of marathon training, my 26 miles at week 2 is NOTHING!”
So today I want to talk about mileage. Specifically, running a lot of miles during marathon training.
If you had asked me several years ago what I thought was the number one best way to get faster in the marathon, my answer would have been simple: run more miles. After all, the only thing I did between my first and second marathons to take 20 minutes off my time and qualify for Boston was just to run more. Yes, it’s possible that I ran faster in training (but these were prior to my Garmin-wearing, pace-obsessed days, so I can’t be sure), but I didn’t do any speed work or pace runs or anything. I just ran…. a lot.
Because for most of my life, that seemed like the natural thing to do. All the runners I admired ran really high miles. And when I made the switch from high school cross country/track to college cross country/track, one of the big things we did differently was just to run…a whole lot more.
I have to admit, this made me feel pretty awesome. Once you start running upwards of 60 miles/week, you start to feel pretty hardcore. Weekly mileage became a badge of honor, of sorts, and I loved the feeling of going out for “just” a quick 10-mile mid-week run.
The problem was, even though my mind thrived off that schedule, my body did not. Throughout my running career, I spent a lot of time injured. Part of this was probably due to the inexperience of high school coaches and my changing body. But a lot of it was my own fault – jumping in quickly to high mileage, or trying to sustain a much more intense schedule than my body could handle. Unfortunately, it took me a long time to realize this. I’m stubborn, remember? And sometimes I can be a little slow on the uptake.
So, when my senior year of cross country ended and I found myself without any real running goals for the first time in my life, it seemed like the natural next step would be to train for a spring marathon. That winter, I found an intense training plan that focused on running a lot of miles…and dove right in.
From the first week of training, I loved it. I had never cared much for the fast track workouts or pressure of short races, but running long suited me. I felt at peace out there on the roads, running along at a comfortable pace. And I got a thrill from running as many miles in a week as I could.
But, as you can probably guess, my excitement was short-lived. I had jumped in too quickly, and ended up aggravating an old piriformis/sciatic injury, one that had sidelined me for an entire season of winter track in high school. Not wanting to mess around with nerve pain (and not having had the guts to actually register for a marathon at that point) I called the training off.
Fast forward to the next winter. I was living in Boston with two of my best friends from college and we all had decided to train for a spring marathon. My roommates were newer to running than I was, and both decided to follow a basic Hal Higdon plan. Not me, though. No, I was an experienced runner. I couldn’t start off with that low mileage…or run such few days per week. Not if I wanted to do well, anyway. So again, I selected a plan with really high mileage. And I loved it. When I completed my first of many scheduled 20-mile runs, I was on top of the world.
…until I got injured, that is. This time it was a severe case of shin splints, an injury I had struggled with periodically during my entire running career. Being stupid (my experience not listening to my body and my post about how not to avoid injury are for another day), I pushed through it, until it became unbearable to run. I’m pretty sure there must have been at least one stress fracture in there, because after a month straight of cross-training, the pain hadn’t completely disappeared.
My two smart runner friends, on the other hand, successfully completed their training without injury, and toed the lines of the spring marathon in one piece. While I also ended up making it to my own starting line, it was through the use of some slightly controversial methods that I won’t go into at the moment (Nothing illegal – geez!! But you wanna hear the story of my first marathon and how I couldn’t run for months afterward?? Maybe someday I’ll tell you), and even though it was incredibly painful, it remains one of my best memories because I ran the first half with my Dad. …again, a story for another day.
Fast forward another year or so. I had finally gotten over the pain of my first marathon and was determined to give it another try. A BQ was taunting me by only 5 minutes, and this time I was bound and determined to get it. Being the dense, slow-to-learn runner that I was, I pulled out that “trusty” high mileage plan again. I swore this time it’d be different. This time I was going to be smarter about recovery, get more sleep, and make it to the starting line uninjured. So away I went. I stuck to that plan like glue. I ran 6 days a week without fail. Got excited when I started hitting 60+ miles.
All the while my body was breaking down around me, no matter how hard I tried to prevent it. I got really sick, I struggled with hip problems. And I toed the line of my second marathon feeling worn down and burnt out.
This is what one looks like after finishing a marathon. Awesome.
Don’t get me wrong. My strategy wasn’t entirely unsuccessful. The second marathon ended up going well, and this is the marathon where I achieved that PR that didn’t fall until last spring. But my body was broken down, and I started thinking that there had to be a better way.
To make a long story (slightly) shorter, it took a few more marathons to really take a step back, reassess, and start letting go of my high mileage-loving ways. Last winter I started training for the National Marathon with a new approach. I incorporated regular cross training, more rest days, more quality runs, and lower mileage. Although my schedule said I peaked at 50 miles, the truth is those weeks included a day of cross training, so there was never actually 50 miles of running in one week. Sometimes I still ran 6 days a week, but some weeks I let myself drop down to 5…or even 4.
It was hard at first, to get used to this new style of training. To not feel like I was slacking off when I watched many other runners bang out 50, 60+ mile weeks. To not feel like I just didn’t stack up as a distance runner.
But I couldn’t deny that things felt different. For the first time, I was able to incorporate a bunch of races into my training schedule without feeling burnt out. And though I didn’t completely escape injury during those months (due to my own clumsiness), I made it to the end without being sidelined by training related injuries.
And before those of you who read my National Marathon recap and remember that during the race, I was struggling with hip pain call me out, that pain came on because I got too excited by racing, and did too many training races within a short period of time. What can I say…I’m slow to learn.
That’s great, LB, but would you get to the point?
The point is, that last spring I ran the best marathon of my life, after having run less days and less overall mileage than I ever had during any training cycle. Instead of focusing on getting in as many miles as I could, I focused on making each mile count. I ran speed work, I practiced my marathon goal pace, I let myself take it easy with recovery runs, and I trained by running local races. All of those things had a much greater positive affect on my training than whether I ran 40 miles that week or 60.
I realize that low(er) mileage training is not for everyone. There are some great runners who are able to run 60 miles a week without blinking. It doesn’t wear them down and they feel great doing it. But others of us are just not built for it. It’s not a cop-out, it’s the truth. My mom and I suffer from the exact same injuries when we start running higher mileage. Our bodies just don’t like it, and are quick to let us know.
I also realize that to some of you reading this, my mileage may seem high. I do still like to run 5 or 6 days a week when I can. And I know that there are many of you that only run every other day. But what I’m saying is that you shouldn’t feel like less of a runner if you do so. And you shouldn’t feel pressure to force yourself into running more miles than is really healthy for your body.
What I’m saying is - it is possible to train for a marathon without running really high weekly mileage. And it’s possible to be a successful marathoner without even running everyday.
You still need to put in the effort – to do your long runs and safely build up your base to make sure your body can handle the stress of a marathon. But running a lot, all the time, is not the only way to train.
Okay so, this picture doesn’t exactly relate to the post, but it’s my new shirt and I’m in love (especially because it perfectly matches these shoes.)
…for most of us…anyway. It’s true that once you start hitting a certain status in marathon running and want to start competing, you’re probably going to have to start putting in some major miles. It’s the only way to keep up when you’re at that level. But something tells me that most of us are running marathons for personal glory, not prize money. And in that case, it’s way more important to get in quality training runs that will build up your strength without leaving you burnt out than to get in a high quantity of runs.
True life: I used to be a high mileage runner. And I still miss it, sometimes. There’s a little piece of me that wishes I could go out and run as much as many of the other runners I admire. But I have to keep reminding myself (and I hope you will too), that less miles per week doesn’t make you less of a runner. And ultimately, getting to that starting line feeling strong, without suffering from nagging injuries or burn out, is the most important thing.
Wise words!
I should bookmark this post and check back with it each time my competitive side gets too vocal…
You should totally propose this idea to True Life. I’d watch your episode
I love that you listened to your body, made necessary changes, and ended up running a huge PR! It’s so inspirational. Thanks for sharing you’re awesome story.
I find it incredibly interesting how all of our bodies are different, and how we each have a “too many miles” threshold. I cannot even fathom running 60 mpw. But then again I’m the girl who can’t even ovulate on fertility drugs if I run 20 mpw!
Ditto! It really is so inspiring, girl!
haha, well…I did propose the idea to MTV, but so far I haven’t heard back. They don’t know what they’re missing…
But in all seriousness – thank you both!
Lauren! I love this post. Its perfect for me. Being a “newish” runner (ok 2.5 yrs, is that still “newish/”), I don’t run as many miles as a lot of my counterparts. The most I’ve ever done in one week is 43 (I’ve only run 40 miles per week twice in my life). Most of the time I’m somewhere between 30-37, sometimes less than 30 when I’m coming back from time off. I read other people’s blogs and am sometimes like “Gah! How can they run 50 miles so easily!!! Maybe thats why they’re a lot better than me!” There is probably some truth in that, but a lot of those people have been running a lot longer than me and have more experience under their belt. This post gives me confidence that I can still achieve my goals (XX:XX marathon!) at a lower mileage as long as I do quality work (which the RC takes care of). I try to always tell myself “quality > quantity” when I started to get freaked out by other people running amazing mileage and me thinking that I won’t reach my goals because I don’t. So, thanks, Lauren! I hope I can still acheive my goals off of 35-40 miles per week with smart training.
Believe me, I still think that sometimes. Because 50 miles does not feel “easy” to my body (sadly). But you definitely CAN get that marathon time by running less. Just trust that coach of yours…
After getting a stress fracture training for my first marathon, I realized my body will probably never let me be a high mileage runner. There are times I am jealous of people who can run that much, but after doing training cycle #2 with only 3 days of running and lots of cross training, I know this way is better for me personally.
p.s. you write awesome posts. that is all.
Thank you Liz!
Great post! I struggle with this idea myself. I’ve never been a really high mileage runner, but I think I do better with more. I ran really well in shorter distances last spring and I think it was because of the higher miles I did in the fall during marathon training. It seems like if I set myself up with a good mileage base, then when I transition to a period with a bit more cross training I really see my times drop. Or at least that’s what I think resulted in my success. I guess I’ll have to see if that pattern repeats itself!
I also think that having a good base can really help with racing shorter distances – I ran my fastest 5K this spring after coming off of marathon training (and not having done any short distances in a really long time). So there’s got to be something to it! I think the trick is figuring out just how much of a base your body needs to perform its best, without starting to break down.
You have no idea how much this post has helped me. I’m a relatively new runner. Last week I almost gave up because I have very low mileage compared to other people. Now, I know it’s okay, and I won’t give up. Thanks.
Hi Joy – I’m glad I could help. Remember – we all start somewhere!
I love this. I totally used to run 6 days a week and it landed me majorly injured. now i keep to 3 times a week and welll hmmmm not injured but shoes are a struggle
oh well. it is stilll sooooo much better than the old days! i think you have totally made the best choice for you.
I think this post just goes to show that there are so many different runners and that our bodies all react differently to the same training, which is one there is one end-all-be-all training plan. (However, if you do know what it is, please let me know!) I have a friend who says that running doubles will definitely make you a better runner, but I don’t agree at all…first of all, you need to have pretty high mileage to do that, need the time to run twice per day, and need to be able to handle all that running! If all of us were pro runners, allowing us to focus solely on running, cross training, stretching, lifting, eating properly, etc etc etc, perhaps we could all handle a few more miles. Sadly we’re not that lucky, so we have to balance our lives with our miles. If you can run well at 40 miles, more power to you…the risk of injury at 60 miles certainly isn’t worth it, especially since most of us aren’t running for prize money. (Just a coveted age group award…please??)
When I come across that training plan (you know, the one that guarantees you’ll run a sub-3:10 marathon if you just stick to it), I will definitely share!
We have talked about this topic often and I’m so glad you put your thoughts and experiences into a post for your readers. We are very different runners, but you continue to be an inspiration and a motivation to me because you understand that running is different for everyone and stand behind the notion that no amount of miles is too few or too slow to consider yourself a runner. Well said, LB!
Last line is why I love you so much! We talk about this all the time and agree- you don’t have to run mega miles to be a superstar runner AS you’ve proved time and time again with your race recaps : )
For me personally, in 2009 when I trained for my first marathon, I thought I had to run 5-6 days a week. Then I got injured (overuse injury in my achilles- mainly caused by adding mileage too quick and speed) and I had to defer my NY number. In 2010, I successfully ran 2 marathons with little injury and only running 3-4X a week. Thats what works for me. I know the next time I run a marathon I will want to run 4X a week with all quality runs. To run to just get the distance or the mileage in seems pointless to me. I think its all about quality over quantity.
Thanks for sharing your insight- can’t wait to hear about that first marathon with half with your dad!!!!
What a great post! I think you’re totally right – it’s important to do what works well for YOUR body!
Thanks for the great post. It means a lot for you to take the time to write a thoughtful account of your history and experience with high mileage. It’s a tough issue to tackle, especially in the blog world and media when we see so much high mileage and try to emulate to improve!
By the way, where’s the shirt from? It is AWESOME!
And thank YOU for this great comment! I really appreciate it.
The shirt is from Nike – they have it in a bunch of bright (awesome) colors.
I love this. I am a 4x/wk runner. Could I run more? Sure. I’ve NEVER been the high mileage runner you’ve been and I’ve never seen 60 miles in a week or probably even 50, EVER, but I have gotten a ton of injuries. I realize I hold endurance pretty well and that 4x a week is the best for me, I feel now I could even train for a 26.2 on 3x a week. Granted, I’m not close to a BQ, so it’s way different. For my next real training I’m going to try to run 4x a week. One easy, one speed, one hill, one long. Same number of days, but I bet that adding in just a little speedwork and more hills will make it better. That is my goal (more effective workouts instead of MORE workouts).
Yes! I love that strategy!! Speed work and hills are not fun, but they make a huge difference. (Also – good luck this weekend!!)
Great post, Lauren! Sometimes I get stuck on the belief that higher mileage always = better. And then again, I’m kind of injury prone as well. I love putting in a lot of miles because I love running, but it’s so not worth it when it causes injury and illness. I think I’m still trying to figure out what mileage works the best for my body and experimenting by increasing pretty gradually. There’s no point in training if you never make it to the starting line!
I think it’s great you’ve found what works for you and it obviously paid off with your big marathon PR! thanks for sharing your learnings (especially for the stubborn folks like myself!)
I hear you on the stubbornness!
I love this post, Lauren. I am hoping to use the Run Less, Run Faster approach to my next marathon training. I did Hal Higdon for my first, and even though it was not a lot of mileage, it was a lot of empty mileage–just running miles and miles at a slowish pace. And for my first triathlon, I followed a Team in Training plan that had us doing two sports a day, 6 days a week, and mostly all at moderately easy paces…and by the end I was SO burned out. For my next triathlon, I took the same plan and cut it back a TON, mostly doing one sport a day, except for a brick workout on the weekends, and only 5 days a week, this time with some speed/tempo/hillwork. And I felt SO much better, raced a lot during the training, and still PRed in my “A” race! I totally think that my body does better with less mileage and more focused workouts!:)
Great post Lauren! I wish I read this about 15 years ago.
Good luck Friday night! Beat the Wamps!!
Thanks Dad! Rest assured – they are all going down! (I mean…I’m not supposed to be racing!!)
I had a similar experience – I thought just running all the time was the way to go. And I didn’t mind it at first, because I’d rather run an easy 8 miles than do speed work. The problem is that it’s those awful speed/tempo/hillwork runs that will help you get faster. And for me, running a lot all the time was a sure-fire way to get burned out.
“…getting to that starting line feeling strong, without suffering from nagging injuries or burn out, is the most important thing”
Yes, brilliant! I love this post!
AMEN! I’m trying to max out at 60 miles this cycle and I’m feeling tired and a bit run down. I’m rethinking that idea so your post is rather timely
I LOVE high mileage but the few times I’ve gotten above 50 my body seems to wanna give up. My last cycle I maxed out at 43 (gasp!) and I felt incredible. But I’m pushing myself to BQ in Sept so I really want to stick with more miles but I know I have to do what my body wants, not what I think I should do!
Great post Lauren (as usual!).
I think it’s all about finding that balance. More miles isn’t necessarily a bad thing, and having a good base will definitely help you get that BQ. You just have to figure out where the line is for you (way easier said than done, though!).
I never knew this about you until you recently mentioned it (I think in a comment?). I was never hugely into the high school track world, but my brother was, and the emphasis was definitely on more more more. Even in college, his coach had him running much more than his body wanted to, leading him to become worn down and crash in almost every race. Until he learned to say/admit that 70-80 miles per week was not good for him, he didn’t see improvement. But I think he can really relate – when you’re in a competitive team environment, it’s hard to say “no, I’m only going to do this, while you guys all do more than that.”
This was a great story to read because it shows that results do not just come from running a lot, and getting fixated on hitting X number of miles per week is not helpful. You have found such a smart approach to training that works for you, and that is so inspiring to other runners, myself included, who need to stay low(er) mileage to stay injury-free and have quality workouts.
I love your last paragraph on not allowing number of miles to define you as a runner. So true! Loved this post, Lauren!
Thanks Corey!! I’m definitely not perfect, so I still struggle with that balance…but I’m trying!
And I can totally relate to your brother’s experience. You can’t exactly tell your coaches that you don’t want to run their workouts.
We are seriously the same person! In college we had some 70 mile weeks and it completely destroyed my body. Here and there I will bust out a 60 mile week, but the majority of my weeks linger b/w 30-50. I run 4-5 days max. My first marathon I ran 7 days a week, sometimes twice a day. I got sick and did horribly! My best marathons have been on lower mileage, quality over quantitiy any day. I love, love, love this post. It is SO easy to get sucked into comparing yourself to others and their training plans. In high school and college it was with our teammates, now it this world of techy awesomeness, we have blogger friends we compare ourselfs to. It can be completely maddening, you just got to find out what works best for you and stick with that! Keep the great posts coming!
Thank you!! And yes – our running histories are crazy similar!
I agree that it’s so easy to be sucked into the comparison trap with other bloggers. On the one hand, it can be a really great way to stay motivated in your training. But the flip side is that it can also make you start questioning yourself, or make you feel like you aren’t doing enough. Sometimes putting your training out to be judged by the world (while also following so many others) makes it tougher to find your own balance and stick to it.
Wow, I don’t know how I’m only just seeing this…but glad I did…and glad I could play a wee role in getting you to post such a great story! Thanks much, this is super helpful, and while I’m new to the blogger world–this is why I love it! There are friends with helpful advice all over the place, and so supportive!!!
Definitely going to try to stick more to my plan, because this is my first marathon, and all I need to do is FINISH it!
I wanted 6 miles today, but I did 4
Great job!
And thank you for motivating me to finally write this post1 It’s been something I’ve been thinking about for a long time.
[...] big thanks to Kelly, RB and everyone else for the input. And please continue to chide me when I come up with harebrained schemes to run way [...]
Nice post! I am fairly new to running and I love reading stuff like this from you more accomplished athletes! It sounds like different things work for different people and for lots of people-less is more. My husband is an ex high school/college track athlete and is really into the high mileage stuff, but I suppose that is the way he is wired after all those years of competing and running-and it works for him. I am running my first marathon this fall and am keeping it to 4 days a week, max 5. I did 4 days when training for my half and I really appreciated the every other day off as a newbie runner.
I agree – some people thrive on high mileage, but others don’t. Finding that balance can be hard sometimes, but once you figure out what works, it’s good to stick with it.
Love this post! So very true. I’m doing a low-mileage training plan for my 2011 fall marathon in hopes that cross-training will help my poor IT band stay functional (finally).
I gotta ask — girl in your photo… Brittany A.? If so, she ran track with me in high school! Love that girl.
Yes it is!! Brittany is awesome…both as a person and a runner!
That’s kind of crazy – what a small world!
Great post! I am just reading your blog for the first time and I can see that this is one I should probably be following! I 100% agree with you on the mileage. I have done the weeks of being in the 60′s+ and have no desire (or time) to go back!
Great post! I ran in college and I feel very fortunate that our coach never pushed high mileage (we averaged 40 mpw as freshmen/sophomores and I bumped up to ~45 by senior year). 5 of those weekly miles were also in the pool as aqua jogging. And you know what? I was rarely/never injured. I mean, our program wasn’t perfect, but I have to give the coach credit for his mileage smarts. I think one of the toughest things about running is the comparison trap – unlike team sports, running is all about the numbers (miles, times, splits), so it’s easy to start thinking that more = better = faster
I think one of the best ways to discount this “one size fits all” mileage plan is to speak out with personal experience and by telling your story, you’ve done just that. Keep on doin’ what you’re doin’
I have a feeling it will lead to great things (aka PRs)!
Love this post! : ) I’m very similar to you. I started out comparing myself to other bloggers, and expecting myself to be able to jump right into their high mileage. I quickly learned (after also a bad case of shin splints) that my body couldn’t take that (at least not yet, but probably never). I’m training for my first marathon and I’m not pushing it. I’m running slow. I’m taking rest days. And I’m focusing on quality over quantity. Hopefully it works out!
Love your story! This is exactly what I needed to read today. I’ve been a runner for 4 years now, and I’m training for my first marathon in May. I’m doing exactly what your best marathon training mentioned: quality runs, rest days, cross train days, etc and i feel great! My roommate and I just got into a heated discussion about how she runs 60+ miles a week and thinks there is no way she would even be able to do a marathon at that mileage. I walked away, knowing my lower milage training suits me best, but frustrated in how unsupportive she was. Thanks for your encouragement! (: