x2 - Running doubles!

This year our coaches are going to be imparting more of their knowledge on you in the form of blog posts, so here we have a great running post from coach Henry, who's talking about running double run sessions to improve your run fitness. I really like this blog post, I hope you do too! 

It’s easy to assume that the practice of running doubles (2 runs in the same day) should be reserved for elite athletes, or the serious club runner with an abundance of time on their hands, but in reality it’s something that could play a role in everyone’s running programme.

Firstly, let’s talk volume. No matter what length event you’re training for, from 5k to an ultra, getting the miles in matters. The physical and physiological benefits are indisputable – you only have to look at the top ten finishing times in a half marathon in the 80s (running mileage boom years) compared to now – where the average entrant typically runs far less per week (and is far slower). That’s not to say that
we should all revert to the 80s, but learn lessons and apply what we learn to make our training more effective, our bodies stronger and our running performances better.

So, apart from boosting your mileage stats at the end of the week and looking impressive on Strava, are there any other benefits to running doubles.

Recovery: One of the most overlooked aspects of fitness training, but by far the most important, especially when you consider that it includes diet, sleep/rest and training patterns. It is the latter where running doubles is applicable. Recovery can be enhanced from a hard session earlier in the same day. For example, after running intervals or hill reps in the morning, adding an easy 3-5 miles later in the same day will increase blood flow and help flush lactic acid and waste products from the worked muscles. It’s important to note that you can get a similar recovery benefit from other forms of cross training – anything that’s going to boost blood flow to the primary muscle drivers.

Splitting the load: If your training plan says 8 miles on a Thursday morning, it could well wipe you out for the rest of the day doing it all in one go. It’s not only a tough workout, but the chances are you’ll be sat on your glutes for the rest of the day with limited movement and waste products festering in your legs. Dividing the 8 into two 4’s can have numerous benefits:

  • a double ‘flush’ of those waste products
  • an extra boost of human growth hormone production – helping build and repair skeletal muscle
  • If you’re training for fat-reduction, you’ll enjoy two post-exercise spikes in your resting metabolic rate (RMR)
  • Pace – because the runs are shorter, you can push the pace slightly higher than you would if tackling the whole 8

Challenging your body: Studies suggest that running twice a day in a depleted state can train the body to burn fat more readily and use glycogen more efficiently. It’s also likely to stimulate mitochondrial production – which is linked to a delay in the fatiguing process. All benefits that would make you a stronger athlete.

However, whilst we’ve discussed the recovery benefits of running twice a day, it’s something that will also challenge your body. This is an important point. By shortening the time between runs, your body is challenged to recover quicker and this in itself is a significant training stimulus. Get the balance right, and the faster recovery process is a good thing, but get it wrong and your body will spiral into an over-trained, fatigued state, where injury and lay-off from running become far more likely. Implement with caution.

For the seasoned runner searching for the extra % in performance: Experienced runners with a suitably long training and racing history can benefit from increases in speed and strength from doing 2 targeted workouts in the same day. Provided they have a solid aerobic base, this approach is for the individual who has almost reached their performance plateau and is aiming for the ambitious PB. In contrast to the recovery application, the tempo run here would be followed with a shorter, pace-intensive session as the second session (rather than easy recovery miles). For example, running mile reps at faster than your morning tempo speed. Whilst there are benefits to be had in this way, it’s not a protocol that would be relevant to the vast majority of runners, so use wisely.

Conclusions and suggested applications of doubles:

  • perform just one double session per week
  • start off using them for splitting your runs (eg. 5 miles in the morning, 4 miles in the evening)
  • progress to a tougher morning session – using the double for muscle recovery
  • finally, if all the training essentials are good (biomechanics, recovery status, strength and conditioning, running form), try those twin intensity sessions
  • make sure you still keep one day for pure rest
  • also keep your one long, uninterrupted run – there is no substitute for this in terms of muscle strength, building endurance and challenging you mentally
  • always train smart and listen to your body
  • don’t go back to the 1980s (unless it’s for your playlist) but do think “why were times so much faster then?” and apply some of the lessons to your own running.
  • value recovery as much as you value your training sessions

Enjoy your doubles!