Metabolic vs. Structural training

This is not a reference to a type of training, but more so the outcome/result of training over time. The point is simply that an athlete gains aerobic fitness (or even anaerobic fitness/tolerance) quicker than their structure – their bones, muscles, tendons and ligaments – can handle that fitness. For this reason I’m increasingly an advocate of a lot of non-running work for distance runners so that they can tolerate more fast running.

Our run group does a session each Monday night with exactly this focus - we do a range of drills and core strength exercises.

Metabolic changes occur faster than structural changes…and that’s usually why you get hurt. You’re fit and you can hammer out a hard session, but your shin muscle (posterior tibialis) can’t handle the stress and soon the inside of your “shin” is sore. Or your glute muscles are weak and your IT band tightens during the run and in the later days you can’t run because of your IT band. You get the picture. For some reason you can gain the fitness to run a solid 5km, 10km or 15km effort before your body is ready for it if all you do to train your body is run. Yes you can foam roll and yes you can get on a message table weekly, but I still think athletes need to do a lot of work to get strong to be able to withstand both the training paces and volumes and the race paces that athlete dreams of running.

So develop or continue a good exercise routine on a regular basis at home, in the park or in the gym – get help if you need ideas and suggestions. They will build your durability and resilience beyond what just running will do alone. It’s time well spent.