Posted: November 8, 2005

Science of Sport: Q and A with Owen Anderson, Ph.D - Cross Training

Ask Owen Q and A Index

Visitors are invited to submit training questions for exercise physiologist Owen Anderson, Ph. D. to answer in a weekly column.

Owen currently writes a weekly column for the Runner's Web.

Questions can be emailed to Owen via Form Mail.

Each week, Owen will pick the most interesting question(s) and publish his answer(s) on the Runner's Web.

I am a State Trooper in South Carolina and work 12 hour shifts which makes training hard. I run half marathons and am looking to do a marathon or two next year. (2006).
My question is: should I double up on days off or try to get a short run on work days?

Thank You,

R.S. Blair

Answer:

Hi Robert,

Thank you very much for your question. Definitely, do not double up. The natural stress of your job, plus the duration of your shift, add together to create a very stressful day. Alternating such days with very physically demanding days (e. g., double-workout days) can work well for awhile but almost always leads to burn-out and a reduction in your general energy level, both at work and during training.

One solution is the one you suggest - running easily before or after your shift. This can work very well. Many people find that it is preferable to run before work (rather than after), because it automatically gets your day off to a great start, but your own natural inclinations can guide you here.

Another possibility is to slightly increase the amount and/or quality of running you do on your non-work day and simply take the day off (from running) on days that you work a 12-hour shift. This would mean that you would train "only" three or four times a week, but as you gradually increased the quality of your trio or quartet of workouts you might very well be surprised to see how rapidly your fitness increased (because of the improved recovery from training sessions and gradual increase in training intensity). I recommend experimenting with this for awhile to see how you respond - and then deciding between this strategy and the easy-run-before-work tactic.

Very kindest regards,

Owen Anderson, Ph. D.

Get marathon and 5-K schedules and the latest information about training, sports nutrition, and injury prevention at RunningResearchNews.com.

About Owen Anderson
Owen Anderson, Ph.D., is the editor and founder of Running Research News and the author of the books Lactate Lift-Off and Great Workouts for Popular Races. An exercise physiologist and training expert, Anderson coaches and offers training camps for runners. He's based in Lansing, Michigan. To learn more about Owen and his work, please visit www.rrnews.com

Running Research News is a monthly newsletter which keeps sports-active people up-to-date on the latest information about training, sports nutrition, and sports medicine. RRN publishes practical, timely new material which improves workouts, prevents injuries, and heightens overall fitness.