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By Janda Ricci-Munn, April 6, 2011 10:00 am

A common belief amongst competitive distance runners is that in order to increase one’s fitness, one must run … a lot.  Although I will be the first in line to advocate the fact that success in distance running requires a steadfast commitment to a long-term, rigorous training progression, I will also caution that obsessing first and foremost about the number of miles run during a given week can also present its fair share of pitfalls. Unfortunately, many runners make the mistake of correlating weekly mileage to the effectiveness of their training program. The thinking goes something like this: “If I run 80 miles per week instead of 40, my fitness will increase twice as fast, and I’ll be much faster and stronger come summer.” Let me explain why this thinking, although admirable, is flawed.

Know What Your Training For
A successful training program is one that prepares an athlete to perform in a very specific manner at a specific event/course, under specific weather conditions. For instance, training for nothing but cool weather, 5k events that all occur on relatively flat, fast courses will leave you severely undertrained for a marathon that takes place on a hilly course and features hot and humid weather conditions. Intelligent training design begins with asking yourself the following question:  “What am I training for?” Once you know the answer, you begin planning  your course of action.

Plat Specific Training Phases
The next step to intelligent training design is to plot the specific training phases that you will progress through as you build towards your key, or series of key events. Despite what some experts may claim, there are a number of training approaches that one can employ when training for a given event, the most effective of which will best meet the individual athlete’s needs. For instance, some athletes may choose to sprinkle a little more intensity into their routine during the early stages of their progression while keeping their total training volume relatively conservative. Doing so may provide slower or newer athletes with an opportunity to hone their speed while also building the necessary endurance base that will carry them throughout the remainder of their event specific build up. Another group of well trained,  naturally gifted athletes who already possess a high degree of top end fitness/speed may choose to forgo higher training intensity altogether in favor of a much higher volume approach during their base phase preparation.  Although proponents of either approach may vigorously argue the merits of employing one routine or the other, I’ve been around long enough to confidently say that there is more than one way to induce the high degree of event specific fitness that one must attain by the time the big competition rolls around.

This brings us back to our initial discussion on the prioritization of weekly training volume. The number of miles that an athlete runs during a particular training week or block is completely arbitrary and, during the pre and competitive training cycles in particular, nearly meaningless in terms of how the athlete’s degree of event specific fitness is going to be affected. Give me two athletes of equal ability who are training for a local 5k and allow one to run nothing but 70 – 80 miles per week at relatively easy paces while the other employs a more event specific, complex training routine that “only” sees her topping out at 50 miles per week, and I guarantee you that our 50 miler runner will win, by a large margin, on race day.

Know Your Training Saturation Point
With the exception (in some cases) of the base phase training phase, total training volume, at least when measured in terms of miles and/or total hours, should never constitute a priority. A very effective, albeit simple, way to the define the uppermost limit of appropriate training volume is looking at it this way:  The athlete should strive to train as much as possible until their total training volume begins to negatively impact the event specific training sessions that allow for gains in event specific fitness to occur. This training “saturation” point is going to be different for every athlete of course;  many Olympic level athletes may be able to maintain a steady diet of 100+ miles of running per week along with a full load of event specific quality work, while your run of the mill recreational runner may find that 30 miles per week works best.  As a general rule, increasing one’s fitness means increasing one’s capacity to train harder and more often, so for those of you who currently train on the lower side of the training volume perspective, don’t despair:  as you continue to log the key workouts along with those supplemental base miles, your fitness will increase, and who knows … perhaps someday you’ll be able to boast of the fact that you train like an Olympian too!

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By Cliff Koraska, March 31, 2011 9:48 am

As we age, our bones become weaker, and more prone to fractures and breaks. Muscles also lose their strength, which can attribute to falls resulting in broken bones and other injuries. It is important that we continue a regular exercise routine as we age, to help bones and muscles stay strong. Cardiovascular exercise is also important, to help ward off heart disease.

For an elderly individual, a workout does not need to be intense, but a simple walking program is an appropriate weight-bearing exercise to promote bone and muscle strength, as well as cardio health.

When considering an exercise routine for an older individual, it is also important to consider the terrain of the workout location. Choosing to exercise on a treadmill, is often a safer choice than walking outdoors, as falls due to tripping on uneven sidewalks, or rocky terrain are more likely outdoors.

There are 3 specific benefits of the Landice L7 treadmill in exercise for the elderly:

• VFX Shock Absorption – Landice treadmills provide a walking surface that has been deemed “softer than grass,” which is important for users suffering from arthritis, or former knee or foot-related injuries. (Read more about Landice shock absorption in this article.)
• Low Step-Up Height — Landice treadmills have a step-up height of only 7 ½ inches, making it very easy for users to get on and off the treadmill, reducing the possibility of a user tripping when getting on or off of the treadmill.
• Zero Start Speed — Landice treadmills provide a zero start speed, meaning users can access the treadmill and step onto the belt before it begins moving. This is another factor that can help reduce the risk of falls and injury for Landice users.

Please consult your physician before beginning any exercise routine.

For more information on Landice residential treadmills, visit Landice.com.

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By Cliff Koraska, March 25, 2011 10:17 am

by Janda Ricci-Munn

This week’s sample training session features the infamous “over-under” interval training format.  Over-under interval training is in many ways similar to “fartlek,” the key difference being that true fartlek training does not utilize exact paces, distances and/or durations when specifying periods of hard and easy running.  While fartlek training allows the athlete to run as hard, or as easily as he or she pleases, for as long or as little as he or she would like, over-under work requires that the athlete stick to a pre-determined series of distances and paces.   By employing over-under interval training, the athlete is able to train the precise energy systems he or she is hoping to develop.

Although over-under intervals can be utilized for both aerobic and anaerobic type training, today’s example centers around the development of lactate threshold.  The objective of today’s main set is to stress the athlete’s cardiovascular and aerobic systems by executing a series of 8 minute intervals in which the athlete will hover just below, and just above, his or her lactate threshold.  The most important element of the workout is to ensure that the easier of the two paces, which we will refer to as “baseline,” is adhered to throughout the entirety of the workout, especially as fatigue levels increase late in the session.  A common problem that many runners encounter when executing over-under workouts on the roads or track is that they fail to maintain proper baseline pace upon completion of the more intensive “up tempo” segments of the interval (in today’s example, the 15 sec. “VO2max” portion of each 8 min. repetition) as fatigue levels increase.  This is where use of a treadmill can prove to be exceptionally beneficial; the athlete is effectively forced to maintain goal velocities on both baseline and up tempo segments.

Over-under training is a great way to spice up your approach to interval training and, when planned correctly, can offer the same benefits as standardized interval work.  Athletes should note that in addition to varying speeds, variation of course/treadmill grade is another viable option when approaching this type of training; for example, the 15 second up tempo segments listed below could be exchanged for 15 seconds at 4 – 5% grade while maintaining baseline speed.  Don’t be afraid to get creative with your approach to over-under training, but do your best to keep the training relative to the events you’re training for.

*Please note that this workout is only recommended for experienced, well trained runners who have gained medical clearance from their family doctor to engage in highly strenuous physical activity.  If you’re new to running, see some of my earliest training tips for ideas on how you can bring your baseline endurance up to par and prepare for the more advanced training sessions that I’ll be presenting here in the weeks to come.

Treadmill:  Over-Under Interval Session

1 Hour Total

Warm Up:

• Minutes 1 – 10 = Gradually build from Extensive → Intensive zone by increasing speed by .2 mph every other minute.
• Minutes 10 – 15 = GRADUALLY build to Steady State/low end tempo zone by minute 15 by increasing speed by .2 mph every minute.
• Minutes 15 – 18 = GRADUALLY build to high end tempo effort by minute 17 and maintain through minute 18 by increasing speed by .2 – .3 mph every minute.
• Minutes 18 – 20 = Walk

Main Set:  3 x 8 minutes alternating 45 seconds @ low end of tempo zone x 15 seconds @ low end of VO2max zone.

• 2 minute walk/slow jog between intervals

Post set – Min. 60 = Cool down jog.

*Post cool down jog = 2 – 3 minutes of easy walking.

Post session = Hydrate & stretch followed by eating.  (see some of my “post training” training tips here in the Landice blog archives for additional information on how to stretch and  what to drink/eat once you have completed your workout!)

Training Zones: (Run Specific)

Regenerative:  Super easy/walk in the park effort.  Usually corresponds to <70% of Max Heart Rate.

Extensive:  Easy “base line” aerobic effort.  Usually corresponds to 70 – 75 % of Max Heart rate.  Comfortable effort that you could easily maintain all day.

Intensive:  Elevated/honest aerobic effort.  Usually corresponds to 75 – 80% of Max heart rate.

Steady State:  Concentrated aerobic effort.  90 minute (fast end) – 2.5 hour (low end) race pace. Usually corresponds to 80 – 85% of Max. HR but can be higher in well trained athletes.

Tempo: 45 (fast end) – 90 minute (low end) race pace.  Uncomfortable.  Requires a high degree of concentration.  Corresponds to 85 – 90+ % of max HR in well trained athletes.

VO2max:  By percentage/Perceived level of exertion:

• 90%:  Max effort you could maintain for up to 45 minutes.  HR zone:  88 – 92% of max HR.
• 92%:  Max effort you could maintain for up to 35 minutes.  HR zone:  90 – 94% of max HR.
• 94%:  Max effort you could maintain for up to 25 minutes   HR zone:  92 – 96% of max HR.
• 96%:  Max effort you could maintain for up to 17 minutes.  HR zone:  94 – 98% of max HR.
• 98%:  Max effort you could maintain for up to 10 minutes.  HR zone:  98 – 100% of max HR.
• 100%:  Think max effort you could maintain for up to 6 minutes.  HR zone:  Up to 100% of max HR.

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By Cliff Koraska, March 24, 2011 4:17 pm

Many pieces of exercise equipment won’t just be found in fitness centers or home gyms, but some are also used in medical rehab clinics for patients recovering from injury, surgery or illness.

Treadmills are often used to help patients return to weight-bearing exercise after injury or surgery. They can also be used to help patients who have had neurological damage or spinal injury learn to walk again.

While Landice Rehabilitation & Wellness Treadmills are often used in training of elite athletes, our treadmills have also been used in treatment of neurological,  post-operative conditions and sports-related injury rehabilitation.

Landice Rehab Treadmills feature zero starting speed, a crucial element in any rehab treadmill. Our treadmills also come fitted with extended parallel medical handrails, VFX shock absorption system and patient-attachable safety lanyards. They are easy for patients to step onto, with a low, 7½” step-up height.

The most important factor of rehab for any patient is the ability to specify rehabilitation to each patient’s unique needs. Landice treadmills offer a variety of customized settings for speed and incline, as well as built-in programs designed to suit the user’s needs.

As rehab patients begin training on a treadmill, prevention of further injury should be a primary concern. Landice treadmills come with VFX Shock Absorption, which is designed to significantly reduce the shock of impact on the body’s muscles and joints.

Researchers at Harvard University studied the effects of stiffness of running surface on performance and concluded that a stiffness rating below 15 klbf/ft is necessary for comfort and injury prevention. Landice VFXPlus treadmills have a stiffness of 7klbf/ft — five times softer than grass.

Click here for more about the Landice VFX Shock Absorption system and to watch a video about shock absorption.

Find all the features and options of our Rehabilitation Treadmills here.

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By Cliff Koraska, March 17, 2011 10:00 am

While there is nothing to replace a running workout for runners who are training for a race, the elliptical is the most common go-to machine for cross training workouts. Elliptical machines provide a low-impact cardiovascular workout, reducing the stress day after day of running can put on a runner’s body.

For runners, there are three keys to elliptical workouts that should be considered:

1. While the elliptical is a great alternative to running, it cannot replace a run workout when training for a race. However, elliptical workouts are an ideal solution for weight management and cardiovascular exercise, during cross training, or injury rehabilitation.

1. During an elliptical workout, pay less attention to the distance logged as the time and effort you put into your workout. Aim to exert a comparable amount of energy during your workout as you would in the same amount of time running.  There should be some resistance on the machine to achieve a good cardiovascular workout, but not too much — try to maintain 160-180 strides per minute.
2. Use caution when training for marathons or half marathons – be careful not to overuse the elliptical other than on days of cross training or for injury prevention. To best prepare for a long race such as a marathon or half marathon, running is the best workout.

Varying the incline of the elliptical during your workout is another way to reach a workout level similar to that of running. As with any exercise, interval training on the elliptical is most effective at weight management and maintaining cardiovascular strength.

Please consult your physician before beginning any workout routine.

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By Landice, March 9, 2011 11:06 am

Running on the L8

Whether you refer to yourself a competitive or recreational runner, the fact of the matter is, if you’re investing time and effort into your training program, your end goal is improvement.  As a runner, improvement means being able to run faster than you have before over a given distance and/or performing at a level that you were previously unable to.  Although competitive running events are most often the best proving ground for the hard work that you lay down on a week-to-week basis, self assessment sessions can prove to be equally beneficial and are an integral means of evaluating the effectiveness of your training program.

There are a wide variety of ways to assess your body’s response to a given training progression. One of my staple, albeit very simplistic and unscientific, assessment sessions while competing as a long course triathlete, involved my favorite Sunday long run route:  A 25k (15.5 mile) run over undulating terrain.  I’d know that I was coming into “good form” when I could complete the course while running within 10% of my race day goal paces without having to push too hard to do so.  There are a variety of very controlled and precise tests that one can pay for to assess improvement as well; VO₂ max and lactate testing sessions are 2 options that come to mind.  These tests are typically executed within the confines of a laboratory setting and provide a plethora of data for the testing subject.  Unfortunately, they also come with a price tag and can be hard to access in some parts of the country.

A simple, yet very effective means of assessing your aerobic fitness on a month to month basis is by employing the “T20” test.  This test can be carried out on a flat section of road, the track or even the treadmill.  You’ll want to make sure that you’ve kept your training fairly light for the 3 – 4 days preceding the test to ensure that your system is well rested and ready to perform up to its full capacity.

The testing session involves 3 segments:

1. The warm up segment.  Approach this the same way that you would a normal track or treadmill based workout.  See my prior training tips if you are unfamiliar with proper warm up protocol.
2. The testing segment.
3. The cool down segment. Once again, employ the same cool down protocol you would upon completion of a normal track or treadmill based workout.

Equipment: You will need a heart rate monitor and stop watch.

Course & Conditions: You should strive to execute the testing session on the same course and  under similar conditions every time you employ it as air temperature, humidity levels, wind, course gradients, etc. will all have an effect on your ability to maintain a specific pace at a given heart rate/oxygen consumption rate.

Unlike a race, there is no need to run at maximal effort during the testing segment.  Upon conclusion of the warm up routine, the athlete will run for 20 minutes continuously (hence the term “T20”).  The athlete should use the first 10 minutes of the testing segment to gradually build to 85% of maximal heart rate.  In order to do so, he or she will need to gradually increase pace along the way.  If you choose to run on the track or treadmill, a safe pacing strategy would be to start off at your estimated marathon race pace and to then build by 3 – 5 seconds per mile every quarter mile/400 meters until heart rate finally reaches 85% of maximum.  Once you have attained said heart rate, maintain your pace through the end of the 20 minute segment.  Although allowing your heart rate to drift a couple of beats above 85% is just fine, try to limit it to no more than that.  Reduce pace if need-be in order to maintain the goal heart rate along the way.

Upon completion of your cool down, note the amount of distance that you traveled during the second 10 minute segment of the 20 minute run.  Denote this distance, along with the corresponding heart rate, in your training journal.  You would be wise to also denote the environmental conditions that you faced when executing the test and your degree of fatigue leading into the test (i.e. how you felt during your warm up, and during the hours preceding the testing session).

As previously mentioned, for the distance runner, one of the main objectives of one’s training program is to increase the speed at which one can run for sustained periods of time; a key ingredient in your ability to do just that is to increase your running economy.  Simply put, running economy is a measurement of the amount of oxygen your body consumes at a given speed.  Oxygen consumption rates can be correlated very closely to heart rates, as it is the blood that transfers O₂ to the working muscles; as the athlete begins to push harder, the muscles demand for O₂ increases and blood must be pumped to the musculature at a faster rate in order to deliver it.

The T20 test is a very simple and effective means of tracking your body’s response to the training load.  If your training program is an effective one, you should note an increase in pace at the same heart rate every time you execute the T20 test.  My recommendation would be to test every 6 – 8 weeks, but testing every 4^th week is also okay as long as you are not unrealistic in your expectations when it comes to self improvement (for a well trained endurance athlete, an increase of even 1 – 2% in pace per month would be considered outstanding).  If you find that your T20 pace fails to improve after 6 – 8 weeks of solid training, it’s time to re-examine your training program and identify where it’s falling short; this is where a good coach can help of course!

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By Landice, March 9, 2011 10:00 am

Cross training, by definition, is training in a variety of ways to improve overall athletic performance and reduce the risk of injury. Elliptical machines (also known as elliptical cross-trainers) are often used by runners and other athletes to add variety to their training schedule.

An article in Runner’s World Magazine outlines eight benefits of cross training for runners. Many of these benefits are also true for other athletes, not just runners. The list includes:

• Injury prevention – For runners specifically, overuse injuries are common. Cross training can help prevent injury by providing adequate recovery time after injury (preventing reinjury), correct biomechanical irregularities and muscular imbalances.
• Rehabilitation — In the event of an overuse injury, cross training can help an athlete maintain fitness without being further injured or prolonging the recovery process.
• Greater running fitness – Cross training can enhance a runner’s efficiency, increase a runners power and increase the amount of time a runner can spend working out without fatigue or injury.
• Active recovery – While rest is important in any workout routine, studies suggest the athlete who performs active recovery workouts between primary workouts will perform better than the athlete who does not.
• Enhanced Motivation — Performing the same workout routine day after day will get boring, no matter how much you enjoy the exercise. Adding variety by training on an elliptical rather than the treadmill every now and then can help increase your motivation to run.
• Rejuvenation — Reducing training intensity buy working out on an elliptical during the off season, allowing your body to rejuvenate, will help improve performance during the next season
• Enjoying other sports – Training for a variety of sports could help improve performance in one specific sport
• Fit pregnancy — Using an elliptical to train during pregnancy can help a mother stay aerobically fit without the dangers of running or high-impact sports.

No matter what sport you prefer, be it running, rowing, or rock climbing, adding variety to your workout routine by cross training is a valuable aspect of any training routine. While runners use the elliptical to cross train, other athletes, such as rowers, will benefit from cross training on the treadmill. The key is in understanding how to appropriately use cross training to most benefit your exercise routine.

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By Landice, March 2, 2011 10:00 am

If you’ve ever been inside a gym or fitness center, chances are you have seen and probably even worked out on an elliptical machine. You may even have an elliptical set up in your home gym. But do you know what the difference is between an elliptical and a treadmill? Which machine will give you the best workout and burn the most fat?

The bottom line in any fitness plan is this: frequency and intensity of your workout, coupled with your caloric intake is ultimately the determining factor in how much fat you will burn. An equally intense hour spent working out, whether on a treadmill or elliptical will burn roughly the same amount of calories.

One primary benefit of the elliptical over the treadmill is the reduced impact on the elliptical. When choosing an exercise machine, first consider whether or not you can exercise on it without being injured.

Note: You should first consult your physician before beginning any exercise routine.

For individuals who are overweight, the elliptical is a better choice because the elliptical is a non-impact machine, and will build bone density because it is a weight-bearing exercise. Treadmill workouts have the same weight-bearing characteristics, but working out on a treadmill does require impact, which could be hard on knees, ankles and feet.

If you’re looking to burn fat while working out on an elliptical, there are several program options to help motivate you to reach your fat-burning goals. The Landice Executive Trainer Elliptimill comes with 5 built-in programs, as well as time, distance and calorie-burning programs. These programs will adjust resistance and incline based on the information input, such as the user’s weight and age.

If you’re comfortable managing your own workout, select the manual program option, which allows the user to manually set incline and resistance to vary workout intensity and burn more fat.

To burn fat while workout out on an elliptical, remember these key factors during your workout:

• Interval training — Short bursts of high intensity exercise is important in any cardiovascular exercise.  Increase the intensity of your workout for a 1-3 minutes with 1 minute of rest in between.
• Speed — Varying speeds is one method of interval training. Increasing speed will increase heart rate, reaching a cardiovascular workout level while burning fat.
• Intensity — Intensity is a factor of interval training.  Increased intensity by adjusting incline or resistance of the machine.

It is also important to note that it is easy to feel like you are working out harder than you actually are on an elliptical machine.  Use the heart rate monitor to measure the intensity and fat-burning qualities of your exercise routine.

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By Landice, February 23, 2011 11:22 am

As society has become more mechanized, Americans are becoming increasingly sedentary. People rely on vehicles to get around, rather than walking, running or biking. A sedentary lifestyle is a precursor for an unhealthy heart.

Environmental factors contributing to a sedentary life include the example set by parents in the home, as we discussed in this article published on NeighborsGo, but also the type of entertainment an individual may choose.

Choosing to spend the evening in front of the television, rather than being active can lead to a habitual sedentary life. Making the choice to spend 30 minutes to an hour exercising at least three days a week can significantly enhance cardiovascular health.

In a recent episode of Think (NPR) with Kris Boyd, Dr. Ben Levine and Dr. Tony Babb discuss the importance of exercise in cardiovascular health. First distinguishing between the different kinds of exercise – strength training and dynamic (aerobic) exercise, the doctors explain that endurance and strength can increase the health of the human heart.

Endurance training, which is typically long intervals of training, will make the heart dilate, while strength training will strengthen the walls of the heart. As muscles get larger with strength training, they will use sugar more efficiently.

While it is important to note that not all obese individuals are lacking in exercise, the key is in putting diet and exercise together. Weight loss results when more calories are put out than are taken in. To burn 1 lb. per week, an individual must burn 3,500 more calories in that week than are consumed.

A sedentary lifestyle is bad for cardiovascular health. Period.  According to the American Heart Association, “Physical inactivity is a major risk factor for heart disease and stroke and is linked to cardiovascular mortality.”

The steps to a healthy heart begin with exercise. In the radio interview, the doctors encourage listeners to get moving. Find a type of physical activity you will enjoy, whether indoors or outdoors and get started.  If the weather is bad outside, walk or run on a treadmill or get on an elliptical trainer for just 30 minutes.

According to a study by the American Heart Association, regular physical activity can also reduce or eliminate these other risk factors:

• High blood pressure – aerobic exercise can lower blood pressure.
• Cigarette smoking – smokers who become physically active are more likely to cut down or quit smoking
• Diabetes – people at their ideal weight are less likely to develop diabetes.
• Obesity and overweight – regular physical activity can help people lose excess fat.
• High levels of triglycerides – High triglycerides are linked to coronary artery disease in some people.
• Low levels of HDL – Physical activity can increase HDL (good) cholesterol levels and reduce the risk of coronary artery disease.

The bottom line, there is significant medial evidence that regular physical exercise not only leads to a healthy body weight, but also contributes to cardiovascular health. Get up and get moving!

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By Cliff Koraska, February 14, 2011 3:48 pm

Put down the sweet heart candies, chocolate-dipped strawberries and champagne. The greatest gift you can give yourself this Valentine’s Day is the gift of a healthy heart … a real one, not a hard candy heart.

According to the American Heart Association, an astonishing 81,100,000 Americans suffer from some form of cardiovascular disease (according to 2006 statistics) including high blood pressure (73,600,000), coronary heart disease (17,600,000), stroke (6,400,000) and heart failure (5,800,000). Not news to celebrate.

The good news is that every day people across America choose not to be included in these alarming statistics simply by slipping on running shoes and spending 30 minutes on the treadmill or elliptical machine.

Benefits of Cardio Exercise

• Cardio exercise such as running and exercising on an elliptical machine strengthens the heart muscle, enabling the heart to function more optimally and efficiently.
• Cardio exercise improves efficiency of coronary blood flow (blood that flows through the heart, keeping coronary blood vessels pliable and functioning optimally.
• Cardio exercise helps in lowering and regulating the body’s blood pressure, allowing the heart to more easily move blood through the coronary arteries.
• Cardio exercise reduces and regulates cholesterol — a fatty, sticky substance that can build up in the arteries, restrict blood flow and cause cardiac arrest.
• Cardio exercise helps the body manage blood sugar levels by stabilizing and reducing the amount of sugar flowing through the blood stream.

Valentine’s Day is a celebration of love. Love yourself this Valentine’s Day by choosing heart-healthy habits that promote health. Be sweet to yourself. Your heart will thank you.