s5/e07 How Much Does Running VOLUME Matter For Your Goals? with Jason Fitzgerald
Mar 20, 2025
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Join seasoned runner and coach Jason Fitzgerald, founder of Strength Running, as he dives into the significance of running volume for performance goals. Discover if serious racing can be achieved on fewer runs and the role of cross-training in your routine. Jason debunks the myth of junk miles, emphasizing that volume is crucial for success. He also highlights the need for balance between intensity and volume, especially for beginners. Get ready for actionable tips to enhance your running resilience while preventing injuries!
Balancing both running volume and intensity is crucial for achieving long-term performance gains and personal growth in runners.
Strength training is essential for runners as it enhances performance, improves running economy, and helps prevent injuries effectively.
Incorporating cross-training into your routine can support aerobic fitness and injury management, allowing for safer increases in running volume.
Deep dives
The Science of Running and Holistic Training
Running involves more than just logging miles; it encompasses the physical, mental, and emotional aspects of health. Training focuses on becoming the best version of oneself, which includes improving fitness while also supporting overall well-being. This holistic approach to running is essential for achieving lasting improvements that extend beyond mere race performance. The balance between physical and mental health is emphasized as an integral part of a runner's journey.
Understanding Run Volume and Performance
The discussion revolves around the concept of run volume and whether it is possible to run less and still improve performance. It's highlighted that while some training plans suggest significant reduction in mileage, a higher volume of running is often crucial for long-term performance gains. Adopting a structured approach that emphasizes both volume and intensity is essential for runners who aim to enhance their race times. The emphasis on understanding one's body and recognizing when to run more versus less is echoed as vital for progress.
The Value of Strength Training for Runners
The importance of strength training for runners is underscored, particularly in enhancing running performance and preventing injuries. Stronger runners exhibit better running economy and resilience, contributing to improved overall race times. Acknowledging the mental strength required for intensive training, the conversation also touches on building physical strength in a balanced way. Incorporating strength training is presented as not just beneficial but necessary, especially as running performance demands increase.
The Impact of Cross Training on Running
Cross training is highlighted as a valuable addition to a runner's routine, especially for those looking to safely increase mileage or manage injury risks. Utilizing activities like cycling or swimming allows for maintaining a high volume of aerobic exercise without the increased strain of additional running sessions. Runners are encouraged to blend cross training with running to achieve optimal fitness levels and recover effectively between hard sessions. This multifaceted approach to training can lead to substantial improvements in overall performance and reduce the likelihood of injury.
The Evolution of Running Technology and Its Effects
Recent advancements in shoe technology and running science have significantly impacted runners' performance and training capacities. These innovations are enabling athletes to train more intensely while minimizing injury risks, allowing for greater adaptations over time. This shift in training dynamics is creating a new generation of competitive runners who are confident in pushing their limits. The combination of better technology, nutrition, and training principles is seen as key to the increasing number of world records being set across various running disciplines.
In this episode, Coach Elisabeth chats with Jason Fitzgerald, the founder of Strength Running, about how much running volume, i.e. how much you in a week, matters for your goals. They tackle the big questions: Can you really race your best on fewer runs? How important is volume for serious performance? What role does cross-training play in your overall training plan? And, spoiler alert—junk miles don’t exist!
They dive into balancing intensity and volume to become the strongest, fastest version of yourself. Whether you're a beginner or a seasoned marathoner, you’ll leave with actionable tips to boost your running performance (and prevent injury.
Sound Bites:
“Volume matters for long-term success in running.”
“There’s no such thing as junk miles.”
“You can get some benefits from cross-training, but don’t skip your runs.”
“Intensity is what beginners need to be careful with.”
“The long run should be a significant part of training.”
“Faster is NOT always better in training.”
“It’s just not as fun when you’re pushing too hard all the time.”
“We cannot copy pro runners; we need a training plan tailored to us.”
“Sometimes, you need to take a step back to move forward.”
About Your Host: Coach Elisabeth is a passionate running coach and the founder of Running Explained. With a goal to simplify the science behind running, Coach Elisabeth helps runners of all levels train smarter and race stronger. Whether you're building your aerobic base, tackling your first marathon, or managing injury, Elisabeth’s approach combines expert knowledge with an empathetic and supportive coaching style. After starting her own running journey with a goal to complete a 5K, Elisabeth went on to run six marathons (including qualifying for Boston) and develop a coaching philosophy centered on building sustainable training habits for long-term success. Follow Coach Elisabeth for actionable advice and expert tips to fuel your running journey!
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