Couverture de Luke Humphrey Running

Luke Humphrey Running

Luke Humphrey Running

De : Luke Humphrey Running
Écouter gratuitement

À propos de ce contenu audio

 Hansons Marathon Method / Personal Coaching / Training Plans / Boston Qualifying Plans / Hanson's Marathon Method Hygiène et vie saine
Les membres Amazon Prime bénéficient automatiquement de 2 livres audio offerts chez Audible.

Vous êtes membre Amazon Prime ?

Bénéficiez automatiquement de 2 livres audio offerts.
Bonne écoute !
    Épisodes
    • Unlocking Marathon Success: Insights from Recent Research on Performance Characteristics

      Unlocking Marathon Success: Insights from Recent Research on Performance Characteristics
      Dec 4 2025
      Introduction:In the world of marathon running, performance can often feel elusive. However, recent research sheds light on the training habits of high-performing marathoners, offering insights that could help runners of all levels enhance their performance. This blog post will explore key findings from a study of Boston Marathon participants, providing actionable strategies for runners aiming to improve their race times. Main Content:Section 1: Overview of the StudyThe study analyzed the performance characteristics of 917 participants from the Boston Marathon, an event known for its competitive field. With a balanced distribution of 45% males and 55% females, these runners averaged nine years of training and had completed 16 marathons each. What set this study apart was its innovative approach: it focused on training data gathered before the marathon, minimizing biases typical in retrospective studies. Section 2: Key Findings on Training Volume and FrequencyThe researchers examined various factors influencing performance, including weekly running hours, total runs, and hard training sessions. They found that 50% of the variance in race times could be attributed to training consistency during the 12 to 4 months leading up to the marathon. Specifically, those who trained consistently for at least 10 hours a week experienced better outcomes. Luke emphasized that this training should encompass not just running but also strength and conditioning activities. Section 3: The Surprising Impact of Reduced Training FrequencyInterestingly, the study revealed that a decrease in training frequency in the final four months led to faster race performances for some runners. This finding sparked debate, as it challenges conventional wisdom that advocates for sustained training leading up to a marathon. Luke expressed skepticism about this conclusion, suggesting that performance is more closely linked to building a strong training base well in advance of race day. He noted that a higher baseline of weekly mileage allows runners to peak effectively when it matters most. Section 4: The Importance of Baseline VolumeLuke explained the significance of establishing a solid baseline volume in training. For instance, if a runner can comfortably run 20 miles a week, increasing that to 30 miles provides a stronger foundation for peak performance during a marathon segment. This principle holds true for all runners: a higher baseline allows for a greater peak performance. Section 5: The Role of Cross-TrainingCross-training emerged as another critical topic in the study. Luke highlighted the need for clearer distinctions between different types of cross-training activities, such as cardio and strength training. While both contribute to overall fitness, they do so through different mechanisms. For example, swapping a running session for cycling can maintain aerobic fitness without necessarily reducing overall training intensity. Conclusion: Key TakeawaysThe research on marathon performance provides valuable insights for runners looking to improve their race times. Consistent training over a longer duration appears to be crucial, with a baseline of around 10 hours per week being optimal. However, the surprising finding that reduced frequency in the final months can lead to faster times invites further exploration. Runners should focus on building a strong base well before race day and consider how cross-training can fit into their overall training strategy. Support our work: buymeacoffee.com/LHRunning LHR Community: https://lukehumphreyrunning.com/community/Instagram: https://www.instagram.com/lukehumphreyhmm/Facebook: https://www.facebook.com/LukeHumphreyRunning Training Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
      Afficher plus Afficher moins
      21 min
    • Unlocking Your Running Potential: The Importance of Building Volume Wisely

      Unlocking Your Running Potential: The Importance of Building Volume Wisely
      Nov 24 2025
      We are at that time of year when a lot of you have just finished your fall marathons. You’ve crushed your goals—maybe you went from a 5-hour marathon down to a 3:45—and now you’re asking the big question: "What do I do next?" Logically, most runners think, "If I ran this fast on 50 miles a week, imagine how fast I’ll be on 60 or 70!" It’s natural to think that more miles equals better results. Now, if you know me, you know I love high mileage. I personally run 65–70 miles a week just because I enjoy it. But as a coach, I want to push back a little on the idea that you always need to increase your volume to get better. Here is why we need to be careful with volume, and how to build it the right way. Don’t Rush the Process If you are still seeing big improvements at your current mileage, why change it? Sometimes we rush to get to the "next level" so fast that we leave a lot of potential on the table. Ask yourself this: If you want to add 20 minutes of running to your day, is that time actually best spent running? Or would you become a faster, more resilient runner by spending those 20 minutes doing core work, mobility, or strength training? If you skip those foundational things just to add miles, you might get away with it for a little while. But eventually, you’ll hit a point where your body breaks down. I’ve seen athletes spend a year or more in a cycle of injury because they tried to force volume their bodies weren't structurally ready for. Baseline vs. Peak Volume When we talk about mileage, we need to look at two different numbers: 1. Baseline Volume: This is the mileage you can run week in and week out without getting injured and without special planning. 2. Peak Volume: This is that really high number you hit for just a few weeks during the hardest part of marathon training. Your goal right now—especially in the "off-season" or between races—should be raising your baseline. If you can get to a point where running 35 or 40 miles a week feels totally normal and easy, you are in a great spot. From there, you are only about 6 to 8 weeks away from being ready to race any distance. Are You Actually "Handling" the Volume? I hear runners say, "I handled the volume fine," but then they had a bad race. My take is: if you raced poorly, you probably didn't handle the volume. Surviving the training isn't the same as absorbing it. Here are a few signs you might be overdoing it: • Aerobic Decoupling: This is a fancy term for your heart rate drifting up. Go for a long, easy run on a flat route. If your heart rate is significantly higher in the second half of the run than the first half (while keeping the same pace), your body is struggling to handle the load. • Workouts Getting Harder: If you do a workout in Week 8 that feels great, but a similar workout in Week 13 feels impossible, that’s a red flag. You aren't adapting; you're just getting tired. Play the Long Game Running is a long-term project. It took me over 10 years to go from high school mileage to being an Olympic Trials qualifier. I spent my college years getting injured because I tried to jump to 80+ miles a week before I was ready. Don't look at your progress in weeks or months—look at it in years. If you are new to a high-volume plan (like the Hanson’s Method), consider just repeating the same cycle. You will likely see massive improvements the second time around just because your body has finally adapted to that workload. The Takeaway I want you to run more miles, but only when your body is ready. If you rush it, you might spend the next year fighting injuries. But if you take the time to build your strength and slowly raise your baseline, you’ll stay healthy and keep setting PRs for years to come. Train smart, and I’ll talk to you later! We'd love to work with you: Private Training Community: https://lukehumphreyrunning.com/team-lhr/Training Plans: https://lukehumphreyrunning.com/training-plans/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
      Afficher plus Afficher moins
      29 min
    • Mastering Your Training Schedule: A Guide to Effective Planning

      Mastering Your Training Schedule: A Guide to Effective Planning
      Nov 17 2025
      In the world of running, setting goals is just the beginning. The real challenge lies in crafting a training schedule that aligns with those goals. In this lesson, we delve into the art of blocking out your schedule to ensure you're not just running, but running smart. Understanding the Importance of Recovery: Recovery is non-negotiable. After a big race, jumping straight into another intense training block without adequate recovery can be detrimental. Whether you've just completed a marathon or a 5K, understanding the nuances of recovery is crucial. For instance, transitioning from a 5K to a half marathon might not require full recovery, but some downtime is essential. Crafting a Race-Specific Training Block: For those aiming for half marathons or marathons, dedicating 8 to 10 weeks to race-specific training is vital. This period should include a taper phase, allowing your body to adjust and prepare for peak performance. If your schedule is tight, reassess your goals to ensure they align with your available training time. Balancing Life and Training: Life doesn't pause for training. Whether it's work, vacations, or holidays, these factors can disrupt your schedule. Planning around these events is key. For instance, avoid scheduling ski vacations during peak training weeks, as they can hinder your progress. Adapting to Time Constraints: Not everyone has the luxury of a full training cycle. If you're short on time, focus on the last 6 to 8 weeks of race-specific work. This period is crucial for building the necessary endurance and strength for your race. Effective training is about bridging the gap between recovery and peak performance. By understanding your body's needs and planning accordingly, you can achieve your running goals without compromising your health. Remember, it's better to start slow and build up than to risk injury by pushing too hard too soon. Subscribe now to stay updated with more insights and tips on optimizing your training schedule. Support our work: buymeacoffee.com/LHRunning LHR Community: https://lukehumphreyrunning.com/community/ Instagram: https://www.instagram.com/lukehumphreyhmm/Facebook: https://www.facebook.com/LukeHumphreyRunning Training Plans: https://lukehumphreyrunning.com/training-plans/Team LHR: https://lukehumphreyrunning.com/team-lhr/Personal Coaching: https://lukehumphreyrunning.com/coaching/Books: https://lukehumphreyrunning.com/books/
      Afficher plus Afficher moins
      23 min
    Aucun commentaire pour le moment