Training Capacity - How to Run More & Run Faster
Every runner has a limit to how much they can train. This limit - which I call training capacity - is the amount someone can train without either getting injured or overtraining.
Training capacity is different for everyone and depends on natural ability, current fitness, training history, age, rest/recovery and training intensity, among other factors.
Runners can increase their training capacity by getting more sleep and rest (if not getting enough already, which is most people), eating & hydrating adequately (if not doing so already), reducing external stresses, and by gaining fitness. But no matter what, all runners have a limit that must be respected.
Increasing Your Training
Before adding anything to your training - whether it be volume (miles/kms/minutes) intensity (harder workouts), or cross training, strength training, etc, ask yourself: Are you already at your capacity?
It can be hard to know if we’re at max capacity, especially since our bodies adapt and can handle more training as we get fitter. Sometimes we don’t know our limit without going beyond it, so small increases in training is the smart way to go. It’s much easier to bounce back from doing a tiny bit too much than from doing way too much.
Consider the following example scenarios:
RUNNER A:
Running 7 days per week
High weekly mileage
Running 2 workouts weekly
Strength Training 1-2 sessions per week
Sleeps ~8 hours per night
Runner A has no capacity
If this runner wants to add anything to their training, they will have to reduce something else or risk injury. For example - adding more miles would require reduced intensity of workouts. Faster/speedier workouts would require reduced weekly volume.
RUNNER B:
Running 3 days per week
No intervals or speed work
No additional exercise or cross training
Sleeping ~7+ hours per night
Runner B has available capacity
This runner could likely add a 4th day of running or an interval workout without reducing their current training load.
RUNNER C
Running 4 days per week
No intervals or speed work
No additional exercise or cross training
Very stressful, demanding job
Busy family with young children
Sleeps ~5 hours per night
Runner C has no capacity
If this runner wants to add to their training - for example add an interval workout - they will have to swap out one of their 4 runs to do the workout instead. They will also likely have to find time to get more rest or else reduce their total weekly volume in order to recover from the interval workout. Workouts are more challenging both physically and mentally than a regular run.
Make Small, Gradual Increases
The scenarios above are examples I made up. They are intended to help explain some the factors that should be considered when runners are looking to step up their training. In reality, there are endless scenarios and each runner is unique, so when it comes to adding anything in training the golden rule is to do it gradually. It is better to be conservative and stay healthy than attempt to make gains too quickly, overload your capacity and get injured or burnt out.
Seek Guidance
If you’re not sure how to navigate the path toward your running goals, consider consulting or working with a running coach. A coach can (and should) take into account not only your current fitness but also your work schedule and lifestyle factors that directly affect your training capacity.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.