Unlocking Your Running Potential with Polarized Training
Polarized training is a popular method for improving running performance that involves training at either a high or low intensity, with very little time spent in the middle. But what exactly is polarized training, and how can it help you become a stronger, faster runner?
What is Polarized Training?
Polarized training is a method of training that focuses on two intensity zones: low intensity and high intensity. The low-intensity zone is typically defined as running at pace where you can comfortably hold a conversation, while the high-intensity zone is running at close to maximum effort, where you cannot speak more than a few words at a time.
The goal of polarized training is to spend the majority of your training time in the low-intensity zone, with only a small percentage of your training time spent in the high-intensity zone. This approach is based on research that suggests that spending too much time at medium can be less effective for improving running performance and ultimately lead to increased chance of injury.
Polarized training can also be referred to as the 80/20 method. This is based on the principle that around 80% of your runs should be at low intensity, with only 20% at high intensity where you’re really working hard and pushing your heartrate.
Benefits of Polarized Training
Polarized training has numerous benefits for runners, including:
Improved endurance: By focusing on building a strong aerobic foundation with low-intensity training, you can improve your endurance and run longer distances without fatigue.
Increased speed: By incorporating high-intensity workouts into your training, you can improve your speed and become a faster runner. This is aided by the low-intensity runs keeping you fresh for those impactful sessions.
Time-efficient: Polarized training can be a time-efficient training method, as you spend the majority of your time in the low-intensity zone, which can help reduce the risk of injury and allow for quicker recovery between workouts.
How to Implement Polarized Training
To implement polarized training, it's important to determine your individual low- and high-intensity zones. This can be done through a combination of heart rate monitoring and perceived exertion. Once you've determined your zones, you can begin to structure your training program accordingly.
A typical polarized training program might include:
Low-intensity runs: Spend the majority of your training time (around 80%) in the low-intensity zone, with the goal of building a strong aerobic foundation and improving endurance.
High-intensity workouts: Incorporate high-intensity workouts (around 20% of your training time) into your program, such as interval runs, hill repeats, or tempo runs. These workouts should be challenging and push you to your limits.
Rest and recovery: Make sure to incorporate rest and recovery into your training program, as this is essential for allowing your body to recover and adapt to the demands of training.
Common Mistakes to Avoid
When implementing polarized training, there are a few common mistakes to avoid:
Going too hard on low-intensity days: It's important to stay in the low-intensity zone on your low-intensity training days, as going too hard can lead to burnout or injury.
Skipping high-intensity workouts: It's important to incorporate high-intensity workouts into your training program to improve speed and running economy.
Neglecting rest and recovery: While polarized training can be effective for improving running performance, it's important to incorporate rest and recovery into your training program to avoid burnout and injury.
Conclusion
Polarized training is a highly effective method for improving running performance and becoming a stronger, faster runner. By focusing on building a strong aerobic foundation with low-intensity training and incorporating high-intensity workouts into your program, you can improve your endurance, speed, and overall running performance.
As with any training method, it's important to start slowly, gradually increase training volume and intensity, and listen to your body. With patience, dedication, and proper guidance, polarized
