Interval training for all distances and how CurraNZ can help!

Running Coach and 'WSER Queen', Meghan Canfield, gives us the rundown on interval training for all distances in this month's ultra running blog.

Whether you’re new to running or a veteran of the sport, interval training is critical to improved performances. Many runners cringe at the idea of running hard and fast, not being comfortable with being uncomfortable, until that friend or rival that you can run comfortably with during training, out runs you in every race. Chances are, that friend incorporates at least one session per week of high speed running – AKA speed work. 

Speed work can consist of intervals and tempo runs and are variable in length and intensity. If you are a 5k runner, intervals of 1k are common, done at your goal race pace. Each distance of race on up and into ultra running are tailored accordingly. For example, marathon intervals are often 1 or 2 miles long, at race pace, and tempo runs, which are longer runs without rest periods, can be up 10 miles or more at marathon effort. 

Our bodies are amazing in how they respond to repeated stress – once it has gone beyond the normal limits you usually impose on it, it adapts by making muscles bigger and stronger, so that each time you ask your body to go fast, it gets easier. The caveat is that your body needs time in between these hard workouts to recover. That recovery time is when those adaptations take place. Over weeks, sometimes months, or years, your body gets stronger and faster until you reach your speed and endurance potential. And if you want to keep the hard-earned speed and strength, the work must be continued. Even as we age and get slower, we can slow down the slowdown by continuing to include this work.

Now that you’re convinced that if you do the work, you can race that buddy to the finish, there are some practices that will help you along the way. As mentioned above, recovery is vital. If you try to run fast every day, it won’t take long before you’re too tired to run, or injured, or sick, resulting in never reaching your potential. Most of your runs will continue to be at very easy, conversational paces, where you can talk about how hard you ran at the track. So easy runs, easy cross training activities, like biking or swimming are essential. Sleep is very important, as while you sleep, human growth hormone is produced, which aids in recovery. What food you eat and when plays a role as well – carbohydrates before and after a hard interval session will speed up your recovery.

CurraNZ^® supplement has been shown to improve recovery, both during workouts and after. When you are pushing the pace, breathing hard, and you feel burning in your legs, you’ve reached what is called the lactate threshold. Lactate is a byproduct of your hard work, and it is shuttled, or “cleared” to other cells as fuel. However, your threshold is that point where it is produced faster than it can be shuttled to its next target, so it becomes limiting to your speed. Studies have shown that lactate clearing is significantly improved when CurraNZ^® is taken before hard workouts, effectively raising your lactate threshold, and that recovery is improved by taking it afterwards. This will help you reach your potential earlier.

So, take your CurraNZ^®, tighten up those laces, and head to the track. You have some racing to do!