Nearly all of us dash into it hoping for and expecting results which are quite unwarranted. Nature is unable to make a really first class job of anything if she is hustled. To enhance our best, we need only, and should only, enhance our average. That is the basis we ought to work on, for it succeeds every time when the other fails. So, in running, it is essential to take to it kindly.

Many beginning runners experience their first injury fairly on in their running career. Often, after successfully completing their first race and full of enthusiasm, they increase their training realising that more miles equals better racing and end up at the physio’s. For most untrained people, the cardio vascular system will adapt to a training stress far more rapidly than the ligaments, muscles and tendons. So, often the new runner will be able to run a distance without experiencing any breathing distress but will end up with shin splints, runners knee or any one of a dozen overuse injuries. So, for newcomers, it is essential to follow this law. Many runners expect to run the same mileage in 10 weeks that it took international runners 10 years to build up to.

What about experienced runners returning to training after a period of injury or just an end of season break?

One system for incorporating this principle into training has been devised by Phillip Maffetone. He is an exercise scientist and coach who has worked principally with triathletes. He would advocate using the Maffetone formula for at least three months at the beginning of your training year.

To establish this, you start with 180 and then subtract your age in years.

Then

If you are recovering from a major illness, recent hospitalisation or are on regular medication, subtract 10

If you have not exercised before or have had a period of not exercising due to injury, or lack of interest, subtract 5

If you have been exercising recently without interruption, subtract 0

If you have been training uninterrupted for 2 years without injury, add 5

You then do all you running at a heart rate that does not exceed this figure.

So, a 50 year old runner with no medical conditions but who is returning to running after being made redundant would use the following calculation:

180 – 50 – 5 = 125.

How realistic is it?

Looking at Train Smart principles, your training has to be tailored to you as an individual, both physiologically and psychologically. The Maffetone method has been used successfully by many runners and those that have used it often have lower injury rates and swear by it. For many runners, me included, the idea of crawling along at a pace barely above walking for at least three months would be enough to drive us loopy!!

So, whether it is using something as structured as the Maffetone formula, or just building your weekly mileage, the slow and steady route is definitely best.

Train Smart!