Episode 10: Running Intensity with Ty Mangum
10/28/20 • 77 min
In this episode of The Making Strides Podcast AJ and Adam interview sports scientist and endurance coach Ty Mangum about high-intensity training. Most runners know what it is like to run hard whether it be in a workout or race, but most runners don't know how hard they should/can go or how often. What if you're a beginner rather than a seasoned runner? How might that change your approach to high intensities? What if you're on the track or in the mountains for an ultra? Each relies on different adaptations and therefore requires unique aspects of "training at intensity". Ty expands on some of the differences and how you might go about addressing them. Whether you are a coach, runner, or both this is for you if you want to understand training the aerobic more efficiently!
3:00 Defining the concept of "training"
4:00 "High-Intensity" defined
7:10 How to know how hard you’re going
9:15 Finding your max HR
12:00 Age predicted HR max
14:45 Terrain for Max HR test
15:50 Specificity of training
19:45 Different levels of fitness have different needs
23:00 "Time at intensity", how much do we need?
30:00 Execution of an interval session
35:10 Duration of intervals
43:10 "Sub-threshold" work
49:10 Running economy
57:45 Interval ladders
63:20 Progression of workouts
67:55 Layering in intensity
69:20 Who’s best at holding 90% of HRmax?
72:25 What’s your VO2 max?
74:20 Preference... running or cycling?
---
AJ's website at Up and Running Physical Therapy
Up and Running PT facebook page
Email us with any questions or requests at [email protected]
In this episode of The Making Strides Podcast AJ and Adam interview sports scientist and endurance coach Ty Mangum about high-intensity training. Most runners know what it is like to run hard whether it be in a workout or race, but most runners don't know how hard they should/can go or how often. What if you're a beginner rather than a seasoned runner? How might that change your approach to high intensities? What if you're on the track or in the mountains for an ultra? Each relies on different adaptations and therefore requires unique aspects of "training at intensity". Ty expands on some of the differences and how you might go about addressing them. Whether you are a coach, runner, or both this is for you if you want to understand training the aerobic more efficiently!
3:00 Defining the concept of "training"
4:00 "High-Intensity" defined
7:10 How to know how hard you’re going
9:15 Finding your max HR
12:00 Age predicted HR max
14:45 Terrain for Max HR test
15:50 Specificity of training
19:45 Different levels of fitness have different needs
23:00 "Time at intensity", how much do we need?
30:00 Execution of an interval session
35:10 Duration of intervals
43:10 "Sub-threshold" work
49:10 Running economy
57:45 Interval ladders
63:20 Progression of workouts
67:55 Layering in intensity
69:20 Who’s best at holding 90% of HRmax?
72:25 What’s your VO2 max?
74:20 Preference... running or cycling?
---
AJ's website at Up and Running Physical Therapy
Up and Running PT facebook page
Email us with any questions or requests at [email protected]
Previous Episode
Episode 9: Road vs. Trail Shoes
In this episode of the Making Strides Podcast AJ and Adam discuss the various differences around trail vs road shoes. When should you make the investment to get trail shoes? Do you always need them for the trail? What makes a trail shoe a trail shoe? All of these and more are answered. Additionally, they discuss some unusual things some do with their running shoes and other helpful tips around the topic of running shoes. If you have been wondering about what type of shoes to get, this episode is a must to listen to.
3:00 The main differences between trail and road shoes
6:30 The outsole
8:45 The midsole
10:20 The weight of a shoe
15:15 The upper
19:40 Crazy things some do to their shoes
23:00 Underrated feature of trail shoes
25:30 Overrated feature of shoes in general
26:30 When is it time to retire your shoes
32:45 Should you get trail-specific shoes to run on trails
39:10 Trail vs road shoe fit
---
AJ's website at Up and Running Physical Therapy
Up and Running PT facebook page
Email us with any questions or requests at [email protected]
Next Episode
Episode 11: Accountability as a Runner with Regard to the "Performance-Injury Paradox"
This is a Solo Strides episode with Dr. AJ Cohen, talking about accountability as a runner and what it means to toe the line between pushing your potential and getting injured.
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