Polarized Training | Runner's World

Seiler’s rule also helps runners by explicitly defining low intensity. The boundary between low intensity and moderate intensity, according to Seiler, falls at the ventilatory threshold, which is the intensity level at which the breathing rate abruptly deepens.

Train smart/remove your ego. Different domains respond to different training methods. If you’re working on certain aerobic qualities, it’s counterproductive to try to go as fast and hard as you can. If you’re developing the anaerobic system you will need to go as fast and hard as you can at times. If you’re training maximum strength – you need to b

Cross-training is often recommended by exercise and therapeutic professionals because being strong or healthy in one specific way doesn’t transfer over to being strong or healthy in every way. For example, if you’re a kick-ass runner and you run all the time and you run easily and without pain, your body is probably very adapted to the tissue stren

Aerobic intervals enable you to train at your maximum aerobic heart rate for short periods despite the difficulty in maintaining that level of activity. You’ll know when you’re ready for aerobic intervals; riding or swimming, for example, at your maximum aerobic heart rate will be physically challenging—your heart rate won’t exceed the maximum aero