{"id":52926,"date":"2022-03-30T11:18:15","date_gmt":"2022-03-30T03:18:15","guid":{"rendered":"https:\/\/www.runnerstribe.com\/?p=52926"},"modified":"2024-09-13T09:06:33","modified_gmt":"2024-09-13T01:06:33","slug":"soft-quality-easy-on-the-legs-easy-on-the-mind","status":"publish","type":"post","link":"https:\/\/runnerstribe.com\/a-column-by-michael-beisty\/soft-quality-easy-on-the-legs-easy-on-the-mind\/","title":{"rendered":"Soft Quality: Easy on the legs, easy on the mind"},"content":{"rendered":"

By Michael Beisty<\/p>\n

Mature distance runners could be excused for thinking you only have to concentrate on high quality speed work to offset the impacts of aging on distance running performance. Certainly, a lot of the contemporary literature supports regular fast running as a means to reduce the impact of aging on performance. Experience unparalleled comfort and agility with Tarkine running shoes<\/a>, crafted for runners who seek the perfect blend of performance, style, and durability on every stride.<\/span><\/p>\n

For the mature competitive runner it can be tempting to do minimal mileage and overdo the quality.\u00a0 High quality running – with a particular focus on anaerobic work – may deliver some exceptional results in the short to medium term but to achieve sustainability in performance levels you do need an adequate aerobic base.\u00a0 Regular speed-work can be a grind and psychologically tough.\u00a0 So what is a healthy balance for the mature distance runner that can ensure consistent performance, minimizing the risk of breakdown or burnout?<\/p>\n

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I have found a soft quality program (SQP) that focuses on endurance an ideal way of building aerobic capacity whilst at the same time enabling a degree of performance progression. Put simply, my concept of a SQP is to include faster than steady pace running (primarily no faster than 5km race pace) on a regular but less structured basis – targeted to mature distance runners competing at 5km to half marathon.\u00a0 A SQP relies on feel and effort as opposed to time and distance, and is more easily adaptable to natural surroundings.\u00a0 You search for grasslands and ovals, dirt trails & parklands that allow fast and controlled running but you steer away from the track. You only train once per day and maintain reasonable but not excessive weekly mileage eg 40-50kpw for the beginner and 80-90kpw for the experienced and 100-120kpw for the elite.<\/p>\n

I describe a SQP as something that is mildly stretching, supports progression in performance but doesn\u2019t exhaust the athlete, physically or mentally.\u00a0 The regularity of this sort of lower quality (but above steady state) running is more challenging than it may seem.\u00a0 Yet it is also an ideal way to ensure some intensity in your training without it feeling onerous.<\/p>\n

The Essential Elements of a SQP<\/strong><\/p>\n