Doctors,
Thanks for an engaging podcast on running injuries and programming.
How would you program running for a powerlifter if their priority was first health and second increasing running capacity?
How would that programming be different if they had two vs three days a week to run?
I’ve incorporated a long run day and a sprint day and don’t know what to do for the third day (or if it even matters).
Thanks so much!
Hey spalmerboy - thanks for the questions. Glad to hear you enjoyed the latest running podcast.
I assume they are wanting to de-prioritize SDB if they are saying health and then running capacity are their primary concern? If so, we’d need to define what running capacity means to them. Is this the ability to run a particular distance in a particular time?
If they want to maintain powerlifting as their primary focus and add in running as conditioning then the majority (if not all) of our templates do this already. We recommend folks initially just beginning to do more cardiorespiratory activity (as anything is better than nothing) and then take steps towards meeting National PA Guidelines. Depending on the competitive level of the powerlifter, the recommendations may change based on proximity to next competition.
This depends on the answer to the first question. If they just want conditioning then I’m not overly concerned on parameters outside of novelty of activity which will further the need to start low and progress slowly (similar to our recs for resistance training). If running is the only mode for conditioning out of interest, then I would likely do the following for a 2 day program:
One higher volume / lower intensity day (volume = time/distance, intensity = pace of run / terrain) and one lower volume and mod - high intensity (think anywhere between 100 - 400 m repeats or time factor of sprints:jog). If we have three days then I will often do H/L/M style with running and manipulate volume and intensity accordingly.
Much of this is dependent on the individual, their goals, and prior training history; especially as it relates to what low → high volume/intensity means.
Thanks, Dr. Ray!