HIIT Training for Endurance Runners

It’s no secret that if you want to get better at a skill, you need to practice that skill. In that vein, the SAID Principle (Specific Adaptation to Imposed Demand) eloquently states that our body will adapt specifically to the demands placed upon it. In other words, if one wants to be a better cyclist, one should ride a bike. If one wants to be a better swimmer, one should get in a pool from time to time. And if one would like to be a better runner, well, they should run.

Frequently, runners who are preparing for a specific race will train for the event by regularly running at or below the speed that they hope to run in the race. This allows their bodies to specifically adapt to the challenge that they will be faced with on race day and also ensures that they will be able to finish the race at a predetermined pace, based on their current speed adaptation. While finishing any race is an accomplishment which should be congratulated, regardless of time, many runners aim to set personal records , or PRs, every time they compete.

The training style described above pushes ones limits only slightly. It often results in small increases in PRs or gradual increases in race distances. While both are commendable, this particular method of training leaves many runners wanting more. Luckily, there are ways to significantly increase the speed at which a race is completed and the distance that a runner is able to race.

Insert, High Intensity Interval Training (HIIT) or Sprint Interval Training (SIT). HIIT or SIT refers to exercise that is characterized by relatively short bursts of vigorous activity, interspersed by periods of rest or low-intensity exercise for recovery. Aside from being a fun way to break up the week’s monotonous long mileage runs, studies have shown that adding HIIT or SIT workouts to ones training regimen once or twice a week can provide multiple benefits to endurance athletes such as (you guessed it!) faster race times and the ability to run longer distances. Additionally, it has been noted that these workouts also improve upon oxygen uptake[i], 5 km run performance[ii], and skeletal muscle oxidative capacity[iii]. 

Now that you know why this type of training is so beneficial, it's time to test it out for yourself! On Sunday, September 13, 2015, the Ventura Marathon will take place in Ventura, CA. As the exclusive training center for the marathon, Burn 60 Studios will be emphasizing endurance training during some of our regularly scheduled HIIT and SIT workouts every week leading up to the event  We will also be offering an exclusive discount to anyone who signs up to be a part of the Burn 60 5K Team.

Up for the challenge? Register here using coupon code: Burn60Rocks2015 to receive a 50% DISCOUNT on registration!


Reference:

[i] Walter AA, Smith AE, Kendall KL, Stout JR, Cramer JT. J Strength Cond Res. 2010 May; 24(5):1199-207.

[ii] Denham J1, Feros SAO'Brien BJ. J Strength Cond Res. 2015 Feb 2. [Epub ahead of print]

[iii] Burgomaster KA1, Howarth KRPhillips SMRakobowchuk MMacdonald MJ,McGee SLGibala MJ. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.

[iv] Gibala MJ1, Jones AM.Nestle Nutr Inst Workshop Ser. 2013;76:51-60. doi: 10.1159/000350256. Epub 2013 Jul 25.


february run club: the footwear feature

RUN
RUN

When it comes to running, what you wear on your feet makes a big difference in how you perform. A properly fitted shoe will make you feel lighter on your feet and prevent common running related injuries such as blisters, shin-splits, and tendonitis. However, finding the proper fit is not always so easy, as there is a lot that must be considered when looking for your perfect shoe. Will you be running on a smooth indoor surface or varied outdoor terrain. Do you plan on running a long distance at a steady pace or are you working to improve your speed? How old are you? How fit are you? When you hit the ground running, what part of your foot hits the ground first?

Yes. ALL of these things and then some MUST be taken into account when searching for the perfect shoe. It is a lot to digest and often we are much too busy to consider all of this before we hit the track or the treadmill. Hence, may of us are running in the WRONG shoes and have been doing so for quite some time.

It is because of this that our Run Club has decided to put the focus on footwear during the next few weeks, with a series of exclusive FOOTWEAR FEATURE dates! These dates will include trails and demos from the leaders in running gear. The fist of these demos happened last night and featured the brand new "Transcend" from Brooks Running. The revolutionary design of the Transcend features a plush upper, rounded heels, guide rails, and ideal pressure zones making it perfect for runners who appreciate extra support.

brooks pink
brooks pink

Please see below for the rest of our FOOTWEAR FEATURE dates!

mizuno
mizuno

Thursday, February 6th 2014:Mizuno Running will feature their Rider + Inspired sneakers

newtonrunning
newtonrunning

Thursday, February 20th 2014: Running Form Clinic lead by Newton Running + Demos

8 great running tips for success from top athletes and runners

1.  Accept the challenge "Everyone is an athlete. But some of us are training, and some of us are not." -Dr. George Sheehan, runner/writer/philosopher  

2.  Shoot for this (at least) "Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors." -Dr. Kenneth Cooper, aerobics pioneer

3.  Be a minuteman "The biggest mistake that new runners make is that they tend to think in mile increments-1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles." -Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach

4.  Wear good running shoes "Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make." -John Hanc, author of The Essential Runner

5.  Think big (and wide) "Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You'll save yourself needless foot pain." -Ted Corbitt, ultrarunner and 1952 Olympic marathoner

6.  Take the "talk test" "The 'talk test' means running at a pace comfortable enough to converse with a training partner-but not so easy that you could hit the high notes in an Italian opera." -Runner's World editors

7.  Listen to the rumbling "If you feel like eating, eat. Let your body tell you what it wants." -Joan Samuelson, 1984 Olympic marathon champion

8.   Relax to the max "When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed." -Dave Martin, Ph.D., exercise physiologist

so you want to join a run club?

runclub1
runclub1

Running is one of the best, if not THE best, forms of exercise out there.  This challenging, cardio workout tones the entire body and helps to keep the heart healthy and the mind happy - not to mention one very obvious benefit: it's FREE!

In considering the above, it should come as no surprise that we here at Burn 60 Fitness Studio in Los Angeles, California LOVE to RUN! In fact, we love running so much that we recently joined forces with Front Runners LA to form FrontRunners Run Club Powered by Burn 60.

runclub2
runclub2

Now two weeks into it's second month of existence, our still very new Run Club is already thriving.  We meet every Thursday evenings at 6:30PM outside of Front Runners LA in Brentwood and run anywhere from 3 to 6 miles on average.  People of ALL fitness levels are welcome to participate! We are a non-competitive group - each working to achieve our own personal fitness goals and encouraging one another in the process.

What's more, every run is coupled with a special theme! Last month included a Q&A with professional running coach David Siik, a wine and cheese social during which the ladies of the group were well versed in the importance of a proper fitting sports bra, and an especially exciting demonstration event by Brooks Shoes! More recently, members were given the chance to train with Burn 60 Fitness Director Charlotte Mooney (talk about an awesome opportunity and a great way to incorporate some cross-training!).

run club 3
run club 3

Below is a list of upcoming Run Club dates and Specialty Events. If you would like to become a member of Front Runners Run Club Powered by Burn 60, you may do so by applying here.*

october run club
october run club

*Membership is FREE and STRONGLY encouraged!

strength training: an essential part of a runner’s regimen

We all know strength training is essential to toning and sculpting an appealing physique.  It builds muscles, decreases body fat and increases lean body mass.  But why does any of this matter if you’re a runner?

“When you build your muscles you are able to go longer distances and you don’t get as fatigued.” – Kaitlyn Mello, a runner currently training for the Nike Women’s Half-Marathon.

She’s right. Strength training consistently (2-3 times a week) increases your running economy (how efficiently your body uses oxygen).  The stronger your muscles are, the less effort running will require.  Less effort means less energy burned at a given speed or distance, allowing you to run farther and faster.

In addition to improved performance, strength training dramatically reduces the risk of injury to runners.  Running has a way of pinpointing weakness in the body.  The goal of a runner should be to target these particular muscle groups, creating balance from head to toe.

The trick is to start small.  Utilize the weight of your own body, performing basic exercises like squats, lunges, pushups and sit-ups.  Once this becomes easy, begin to incorporate weights (they should be heavy enough to challenge you, but not so heavy as to induce strain).  Ideally one should work their way to exercises that require unilateral movements, as these will most closely mimic the biomechanics of running.

Burn 60 Trainer Anna Renderer demonstrates key strengthening exercises for runners here.

Sources:

Holland, Tom. “Strength Training for Runners”. Active. The Active Network, Inc. Web. 28 August 2013.

Thapoung, Kenny. “Run Your Fastest Race Yet”. Women’s Health Blog. 6 August 2013. Rodale, Inc.  Web. 28 August 2013.