Splitting, training in Interval Training (IT), doing 30/30, or going around in circles on a track is not your thing? No problem, I’ll give you 10 tips on how to progress without splitting.
What Is The Split?
The goal of split training is to train at its own pace of racing regularly. But it’s not a question of running a semi at a target speed (understand the pace at which you’re going to run your half-marathon) every day, hence the interest of splitting the workout.
While it is important for a seasoned runner to do this type of session on a regular basis, it is still possible for ordinary people to work on different levers to progress in running or trailing.
Below are the tips for progressing without splitting. Don’t hesitate to share this article!
Running Slowly But For A Long Time
I often see over-regime runners. They are easy to recognize: out of breath, scarlet reds. They run each of their outings as if it were a competition.
Running is a way to decompress, to work out, to relieve pressure. And often they get carried away by the hellish pace of social life where everything has to go faster and faster. I understand them, I’ve been there, too.
But let’s take advantage of this moment of running to make a break, to enjoy. It’s all about lifting your foot, running slower and running longer. This is a good way to progress without splitting.
How do you know if you’re not running too fast?
All you have to do is run around and talk without being out of breath. If you are running alone, the other technique is to run with water in your mouth and breathe through your nose. If you can’t do it, you’re already running too fast! Very quickly, you will discover exhilarating sensations of respiratory ease, which will take you very far. We are also talking about LSD (for Long Slow Distance) to describe this pace of training in ultra-trail.
Without realizing it, you develop your aerobic base, your fundamental endurance.
Running More Often To Progress Without Splitting
There is no secret. To progress, you have to train. And by adding a session in your week, you’ll quickly realize your progress.
But be careful not to increase your training volume too quickly at the risk of injuring yourself. From week to week, you should be careful not to increase your training volume by more than 20% compared to the previous week.
For example, you run twice 1 hour a week (so 2 hours). By switching to 3 weekly sessions, you’ll be careful not to exceed 144 minutes of training during the week (calculation: 120 minutes – (120 minutes x 20%)). For this first week of 3 workouts, it will be enough to run 3 times 45 minutes or a session of 1 hour, 1 session of 30 minutes and a session of 45 minutes … Very quickly, you will progress without splitting.
One of the things you can step on to improve your performance is your weight. There are ideas that circulate that a kilo less could save 5 minutes in the marathon. If weight loss saves time on the lap, the minutes gained will be different depending on each runner. An overweight runner who loses a kilo and a sharp runner who loses a kilo will not have the same performance gain. However, this is the general idea that you should remember: losing weight saves you time on the race (equal training, of course).
It will be necessary to remain vigilant about weight loss, because the goal for a runner is to lose fat, not muscle. This will allow us to reduce fat to 8-10% in men and 15% in women. Underneath, this becomes dangerous for health, especially without medical follow-up.
Weight loss should be gradual by adapting a healthy and balanced diet, with portions adapted to the target weight, while maintaining a regular workout. Any rapid weight loss can be counterproductive. As with training, the evolution will have to be gradual to have results over time. And you’ll see that quickly, you’ll progress without splitting.
Progress Without Splitting With The Fartlek
Fartlek consists of running with different accelerations, while varying the trajectories and terrain. It’s about getting the body used to running fast, so you can delay acidosis, which is when you can’t keep up when you’re running fast.
Change the pace by playing with the terrain: acceleration to the next tree, acceleration between streetlights, slalom between stakes or trees. In short, treat yourself!
Variety of Terrain
This can take into account two main aspects. The first is the typology of the soil: running in the forest or on rough terrain, you will strengthen your deep muscles, especially at the ankles, which will allow you to have a more efficient stride.
The second aspect is the elevation. Running sometimes on gentle slopes, sometimes on steep slopes, sometimes on stairs helps to optimize your muscular abilities with effort.
You can incorporate Fartlek and fundamental endurance sessions into the terrain variation. Example: fartlek in the forest, running in respiratory ease while climbing a slight hill, etc.
In endurance sports, muscle up in a completely different sense than that of weight rooms. This is not about gaining muscle volume.
Muscle building in running or trailing has several advantages. But as part of the progress raised in this article, namely progress without splitting, it will bring you two great benefits:
By working on specific muscle building, i.e. strengthening your legs, you optimize the power of your muscles. Simply put, muscle building will learn to use 80% of their capacity instead of 50%. It is important to work at body weight by making for example front slits, squats, burpees, etc.
By working on general muscle building, you will improve your posture. It’s about working the abs with sheathing sessions or working the shoulders with pumps. This way, you will maintain your posture during your runs and you will be more efficient.
Improving Your Diet
The goal of improving the diet is not necessarily weight loss. Here I want to talk to you about power as a lever to improve your performance, and therefore meet your goal which is to progress without splitting. The subject is broad, but overall, the approach is simple: alkalize your diet. This means making it as acidic as possible by removing refined sugars, prepared products, frying and alcohol (reducing them will already be quite good), reducing the amount of red meat (once a week for example), by eating more vegetables.
The other food item is to eat varied and balanced food. We forget catchy titles such as “you have to eat absolutely such food for its benefits”. Varying, this must be your food motto.
Prefer foods with a low glycemic index. So, prefer whole pasta al dente, for example, to overcooked white pasta. The easiest way is to take unrefined products (complete) and eat various vegetables (beware of fibre anyway).
Stretching Regularly Allows You To Progress Without Splitting
Stretching is subject to many sometimes contradictory studies. According to the latest studies, the important thing to remember is to avoid stretching during training, and immediately after the exercise. During training, this would be counter to performance. Immediately after, especially after intense exertion, this could cause damage, onset of tears or even tearing.
It is best to achieve warm-up ranges at the beginning of the workout, after a little slow running. After training, take the time to shower and then have your snack, before doing your stretching.
As a reminder, stretching is not softening. They must be progressive and not painful.
Recovery is often overlooked. Now, this is where everything is played and ensuring it, it is also a good way to progress without splitting.! We think it’s during training that we progress, which is not totally wrong. But without recovery, you couldn’t make progress. Indeed, during your training, you manhandle your body. Simply put, you create muscle microlesions, you deplete your body’s energy stocks, you weaken the tendons… At the end of your training, you are rather tired, which often gives the feeling of the job well done. But that’s where it all starts!
From there, everything will be played in recovery: the body, noticing that the body has been abused, will rebuild/repair the “damage” caused by training, but strengthening it, making your body stronger. From then on, the food supply will bring the “materials” to this reconstruction. The higher the quality of this diet, the better your recovery (or even point 7 above, improve your diet).
It will also involve draining the organic waste you accumulate during training: massage, electrostimulation, cryotherapy… are effective methods to eliminate toxins and improve your recovery.
Finally, to reduce inflammation and recover faster, use cold with a cold water gel on your legs for several minutes, or just cryotherapy.
Doing A Complementary Sport
Running and trailing are traumatic sports for joints, tendons and muscles. Instead of adding a new session to your schedule, why not schedule a follow-up workout. Be careful, it will not be a question of weightlifting, but a sport such as cycling (on the road or in the woods), swimming, cross-country skiing, rollerblading, etc. are sports that will allow you to work on your endurance and your general physical preparation, without straining your body too much. And once again, you’re going to progress without splitting.