SUUNTO t6c RUNNING GUIDE

Effective TrainingA common mistake is to always train at high intensityand long duration. This tends to develop ‘one pacerunning’ usually characterised by a gradual decline inperformance over time. Such runners tend to have ahigh propensity to illness and over training (usuallyundiagnosed).By reducing the duration and intensity of training andallowing sufficient recovery there may be significantshort term improvement even for older athletes simplybecause training is more effective. In general ‘more isless’ and ‘less is more’.If you find that your Training Effect is mostly in levels4-4.9 and over into 5 you are most certainly overtraining and under recovering. The majority of yourtraining should be in levels 1-3.9 with fewer sessions inlevel 4-4.9 and rare excursions into level 5.If I don’t see improvement why use TrainingEffect to monitor my training?It depends on your definition of improvement. Whenyou first start using Training Effect you may seesignificant improvement in the time or distance for thesame heart rate and Training Effect.After a while the time, distance, heart rate and TrainingEffect will plateau into consistency i.e. minimal variationin any of the parameters. This is because there areinvisible improvements (physiological adaptation)happening. These improvements may take months oreven years to develop. Building base endurance is thekey to running faster at the higher intensities.By using Training Effect to monitor your training youcan manage your expectations, track each session forthe correct level of duration-intensity-recovery, preventillness and over training and make your running all themore enjoyable.Summary_Set realistic goals within the framework ofyour own physiology and performance_Be aware of aging and adjust expectations andthe volume of training accordingly – rememberan older body needs more recovery time than ayounger one_Develop an effective training program, onethat balances duration-intensity-recovery41