Q&A with Jason: Supercompensation, Scheduling Strength, Time vs. Miles, and more

Dec 5, 2024

Ever wondered about supercompensation and how it can impact your running progress? Discover effective recovery strategies after getting sick and avoid common pitfalls that beginners face. Learn when to incorporate strength training into your weekly plan for maximum benefit. Find out if longer runs with the same mileage truly offer an advantage and explore practical core and mobility exercises to enhance your routine. Perfect for anyone aiming for a big running goal in 2025!

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INSIGHT

Injury Risk and Ultras

Speed and intensity are the biggest factors in running injuries.
Ultramarathon training, with its focus on volume over speed, often leads to lower injury rates.

ADVICE

Reducing Injury Risk

If you want a break from races, remove speed work for 6–10 weeks.
This reduces intensity and generally lowers injury risk.

ADVICE

Regaining Fitness After Illness

Some fitness decline is normal after illness, especially race readiness.
Focus on executing scheduled workouts and use races to regain fitness.

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Wish you could ask a coach about injury risk, building back fitness after illness, common training errors, and more?

I collected popular running questions from our YouTube community and am answering these questions:

What exactly is supercompensation?
How can you build back your fitness after getting sick?
What are some pitfalls and traps around beginner runner progressions?
Should I count myself as a novice or more advanced runner?
Is there any benefit for longer duration of the same mileage between two runners?
When in a weekly schedule is a good day to do specific strength training?
What are examples of effective core work, strength training or mobility training post-run?

Send this episode to a friend who has a big running goal for 2025 so they can start the next year healthy.

Links & Resources from the Show:

Subscribe to the Strength Running YouTube channel to see my home gym, ask questions for a future Q+A episode, and more.
Check out High Performance Lifting as a program to help fit in effective training during the busy holiday season.

Thanks to 2Before!

We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.

So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com.

Thank you to 2Before for supporting Strength Running!

Thank you DrinkLMNT!

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.

DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.

If you’re not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I’m now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.

Boost your performance and your recovery with LMNT. They’re the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.