Running twice a day can help you reach the next level of endurance
For experienced runners, the toughest thing can be breaking through a plateau in your performance. You’re doing all the right things – training hard, eating right, resting well – but you seem to be stuck at your current level. If that sounds like you, it’s time for change. As Einstein said, “Insanity is doing the same thing over and over and expecting different results”.
As far as running goes, this change can come in many different forms. One option that you may or may not have considered is adding a second run on some of your training days. So, one run plus another run… yep, that’s two runs in one day. Crazy, right? Not necessarily. If your body and mind are ready for it, double-run days can be a great way to build more endurance through greater training volume. Here’s the deal…
AM I READY TO RUN TWICE A DAY?
If the following points apply to you, you’re ready to try two runs in one day:
1. You haven’t had an injury for a good six months and haven’t previously broken down with injury or illness when increasing training.
2. You are getting plenty of sleep each night. We all need seven to nine hours if we really want to recover from the hard weekly miles and progress.
3. You are good at snacking and staying hydrated all day. Two runs a day will really test your daily fueling routine and will soon ‘find you out’ if it’s poor.
4. You have been running for a few years and have a training plan that is targeting a big race or racing period.
5. You are good at stretching each day and include core and conditioning work each week. The extra miles will test your posture and the muscles that hold your running form. Running tired and badly will soon lead to injury so we have to be strong and retain flexibility (or even improve it).
6. You have plenty of kit and can alternate shoes…. your washing bill will go up and the shoes wear out quickly. Be organised and have plenty of options for each day.
7. You keep your immune system healthy with nutritious snacks and clever recovery drinks/foods after each session or run. Your metabolism is super quick when running twice a day.
8. Your family and friends are supportive and understanding. Running to and from work can make it easier but for most of us running twice a day will test relationships due to the amount of time it consumes.
If you can tick all or most of the above boxes, running twice a day could be on the agenda for you.
HOW WILL RUNNING TWICE A DAY BENEFIT ME?
Generally speaking, building and boosting endurance comes from gradually layering on more. This should be a sensible increase that builds over months and years. Adding more running, especially early morning runs, will increase red blood cell numbers and activity, increase capillary activity and strengthen the heart, all allowing a greater uptake and utilisation of oxygen as you run.
You will still need to do the threshold running and tough VO2 max (5K/10K pace) sessions, but you should see quicker recovery from the reps and sessions along with an ability to run harder for longer. Put quite simply, if you add more runs and don’t get over-tired, you will become fitter as the heart becomes stronger and is able to pump more oxygenated blood with each beat.
Your body will also be able to tolerate and buffer more lactate, improving your ability to work hard at a sustained effort. All of this will stand you in good stead for a personal best.
RULES OF RUNNING TWICE A DAY
It’s easy to get the twice a day running wrong and end up too tired to even run once a day, so here are a few tips to keep you on track.
1. Initially, only add a couple of 20 to 30 minute, very easy-paced runs per week.
2. The best scenario is an easy run in the morning (before breakfast is great for teaching the body to use stored fats as an efficient fuel source) and a steady or harder run in the evening.
3. Try to allow six to eight hours between the two outings. This gives the body a bit of time to recover, and lets you refuel and rehydrate. Less than four to six hours between runs will lead to additional tiredness and poor performance due to a lack of recovery.
4. Be adaptable: move run no.2 to another day if you suddenly feel too tired or if the first run felt harder than it should.
5. Take your resting heart rate in the morning. If it’s more than three to five beats higher than normal then keep the second run very easy or perhaps only run once that day.
6. If sore or prone to injury, make one of the runs an aerobic cross training session instead. As we have often said, your heart doesn’t know the difference between a run or swim, bike session or rowing workout; it just works as hard as you make it.
7. Don’t try two hard sessions or a hard session and a long run in the same day. You will soon become over-tired again and see diminishing returns.
HOW CAN I FIT IN TWO RUNS A DAY?
The simple answer is gradually. If you have never run twice a day. Try it on just one of your days in the week initially, and maybe increase this to two or three per week over time. As mentioned before, a couple of 20 to 30 minute easy runs early in the morning or in the evening could be a good start, but spread these so they are at least two or three days apart. Most commonly, people run twice a day on their ‘harder, faster’ session days, with an easy run in the morning and the harder session in the evening.
This works well, waking the body up for the evening session, and it is a clever way of adding volume if your training is ready for that elevation. As always though, the key is patience and progression. And lots of Persil.
