Why You Should Avoid Crash Training

We’ve all found ourselves in a situation where an important date is upon us, yet we are not prepared. While cramming for an exam is better than not studying at all, crash training for a race is actually not beneficial to your fitness level. Various studies have shown this, mostly by measuring VO₂ max. This is the maximum level of oxygen, or maximum aerobic capacity, of a runner. It is measured before the experiment, and then periodically throughout it, and is used to demonstrate overall fitness level.

• Studies show that cramming a lot of training into a little bit of time does not lead to an increase in VO₂ max. In fact, after awhile, a slight decline in VO₂ max is shown, meaning that crash training causes a decline in fitness levels.
• Most of us know that overtraining is detrimental to progress. This is a similar concept- too much exercise in too little time is not a “quick and easy” way to achieve results. It makes it harder for your body to adjust gradually, and thus prohibits progress.
• It is much more beneficial to start training early, and increase your intensity and/or endurance as you go. Your body is made to adapt to changes gradually, and needs time to do so. You’re more likely to become injured by cramming too much exercise into a small amount of time. I’m sure everyone agrees that an injury is a great way to start off a race, though…right?
• Muscle fatigue is one reason why it’s difficult to make progress while crash training. The muscles are being worked too hard without enough time to fully recover. The fatigue reduces immediate progress, and the lack of recovery reduces longer-term progress.

Tips to Properly Prepare

Slow progress is the best way to properly prepare for a race. Here are some tips on what to do before the race.

• Once a week, do a long distance run. This is the absolute best way to train for a marathon. Increase the length of the run each week, allowing your body to adapt to each increase. Many runners experience low energy around the 20-mile mark, which is due to depletion of the amount of glycogen stored in your muscles. This is not a biological barrier, and doing long runs regularly will help teach your body how to use that glycogen more efficiently. It also forces your body to learn how to tap into other energy reserves.
• The glycogen stores tend to deplete around an hour and a half into the run. Be sure to eat in small amounts as you run to help try to avoid the sudden energy decrease. Keep in mind that eating will require you to drink more water, and that eating in small amounts at a time is the most effective for maximizing energy. This is because your body directs more blood flow towards the digestive system after a meal, and you want as much oxygen as possible going to your muscles.
• If you miss a prescribed training run do not try and make it up later in the week, just continue as if you had already completed it.
• If you miss a week or more of training you will have to adjust your training plan slightly going forward.
• Protect your training time - often when we get busy training is one of the first things to be sacrificed…

Crash training does not work! Trust me… many injuries later.