I'm going to break down the 4 principles that’ve helped my clients experience the runner’s high of hitting their goals and how they can help you feel it too.
But before we dive in, let me sum it up so you get a better understanding. The FITT principle—Frequency, Intensity, Time, and Type—is a simple framework to help you structure your running workouts for maximum results, whether you’re training for a 5K or tackling a marathon. Let’s dive into how you can apply it to your running routine.
Frequency
This is key as frequent running allows the body to adapt to the demands of running and develop an efficient technique. Ideally aim for 2-3 runs per week with a combination of strength training and adequate sleep, nutrition and recovery to allow yourself to adapt effectively.
Intensity
As running is a repetitive endurance sport your runs should be done at an aerobic intensity. Low intensity is ideal to allow the accumulation of running volume without placing undue stress on the body. A guide to give an indication of an aerobic intensity is a 3/10 or a comfortable conversational pace. If you are puffing hard and can’t hold a conversation you are likely running too fast! For more serious runners the intensity can be increased in a couple of sessions per week depending on the individual and specific race requirements.
Time
The time or duration you run for is dependent on the individual and your previous running history, amount of time available and if you are training for an event or running for fitness. The time spent running allows you to build the required aerobic endurance and strength in the lower body. As a beginner aiming for 5k, 20min building to ~30min total duration of running/ walking will be sufficient. If training for a certain event the run duration should be specific to the time or distance of that event.
Type
Refers to the type of exercise, in this case to become a better runner you are focusing on running as per the above guidelines. The combination of running and strength training is also important for improved performance and injury prevention and other types of cross training performed regularly can be highly beneficial such as yoga, flexibility, swimming, surfing or cycling.
If you are a keen runner or a novice that is wanting to get back into running, the MI Run Club will help you build confidence, improve technique, posture and mechanics and develop a sound aerobic fitness base in the lead up to the Gold Coast 5k Fun Run. This will be a social event but if you have further goals related to running, I would love to chat to discuss options on more specific coaching to assist you to reach your goals!
Written By Aaron Ashdown, Exercise Physiologist & Trainer at Movement Innovation