The High Mileage Debate with a Kenyan Elite Coach

The High Mileage Debate with a Kenyan Elite Coach

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

Considering increasing your weekly running mileage? This week, we had the privilege of speaking with former elite runner and current Kenyan running coach, Hugo van der Broeck, to delve into the intricacies of high-volume training. Hugo shared his extensive knowledge and experience, offering valuable insights into the benefits and potential pitfalls of running more miles. For a deeper understanding of our conversation, you can listen to the audio on our podcast or watch the video discussion on our YouTube channel.

The concept of "high mileage" varies depending on individual circumstances. While elite athletes often log upwards of 100 miles per week, for many dedicated runners balancing training with everyday life, consistently reaching around 60 miles weekly can represent a significant commitment. The appeal of higher mileage lies in its capacity to elicit substantial physiological adaptations within the body.

One of the key aspects Hugo addressed was the critical need to find a sustainable balance to avoid injury. Increased mileage can lead to notable improvements in cardiovascular efficiency, an increase in the density of mitochondria within muscle cells (enhancing energy production), and the development of a more extensive capillary network, facilitating better oxygen delivery to working muscles. These changes contribute to a lower resting heart rate and a greater capacity for sustained effort, driven by increased ATP (adenosine triphosphate) production.

However, the path of high mileage is not without its risks. Pushing the body too hard can result in overtraining, characterized by persistent fatigue, reduced energy levels, and a heightened susceptibility to injuries such as knee issues, shin splints, and Achilles tendinitis. Hugo emphasized that individuals possess varying natural predispositions; some runners may adapt more readily to high volume, while others might see greater benefits from training approaches that incorporate more high-intensity interval training (HIIT) with ample recovery.

For those looking to explore the potential of increased mileage, Hugo advises a gradual and cautious approach. Several factors warrant careful consideration, including current body weight, prior running experience, and any history of injuries. Introducing variability in weekly mileage, rather than a steady, linear progression, can also be a prudent strategy when venturing into new training volumes.

Our discussion also touched upon the practice of double run days. Hugo explained that splitting the daily mileage into two separate runs can offer advantages, potentially stimulating the production of PGC-1alpha, a key regulator of mitochondrial biogenesis. However, he cautioned that this approach can also increase the overall stress on the body, potentially impacting the immune system due to accumulated fatigue. Therefore, careful attention to recovery and overall balance is essential.

Hugo shared his fundamental strategies for mitigating the risk of overtraining:

1. Prioritizing Sufficient Sleep: Adequate rest is paramount for the body's repair and adaptation processes.

2. Maintaining a Nutrient-Rich Diet: Providing the body with the necessary fuel and building blocks is crucial for recovery and performance.

3. Seeking Exposure to Nature: Spending time in natural environments can positively influence both physical and mental well-being, aiding in recovery and stress reduction.

4. Cultivating a Supportive Network: Having understanding and encouraging individuals around you can provide valuable emotional support during demanding training periods.

In a thought-provoking segment, Hugo discussed the role of ice baths and cryotherapy. His perspective suggests that while these methods might offer temporary relief from soreness, they could potentially interfere with the natural inflammatory response that plays a vital role in muscle repair. Similarly, he advised against the routine use of anti-inflammatory medications.

Finally, we addressed the popular topic of fasted running. Hugo's guidance is nuanced: for easy runs, training in a fasted state might enhance the body's ability to utilize fat as fuel. However, he strongly recommends against fasted running for higher-intensity workouts, where readily available carbohydrates are essential for optimal performance.

Our conversation with Hugo van der Broeck provided a wealth of valuable information for runners interested in understanding the complexities of high-mileage training. His insights, grounded in both personal experience and coaching expertise, offer a balanced perspective on how to approach increased volume safely and effectively. We encourage you to listen to the full podcast episode and watch the video to gain a comprehensive understanding of this important aspect of running.