Episode 11: Accountability as a Runner with Regard to the "Performance-Injury Paradox"

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?

---

Ty's website

Ty's Instagram handle

AJ's website at Up and Running Physical Therapy

AJ's Instagram

Up and Running PT facebook page

Adam's website at RunMental

Adam's Instagram

RunMental facebook page

Email us with any questions or requests at [email protected]