| | I use the Chi running method. Last year, I read Born to Run and resolved to ramp up my running, learn an effective technique that would reduce injuries and possibly even get into the Vibrams and the whole barefoot running thing. However, along the way I ran into the concept of "chronic cardio" and its negative effects. I changed course (no pun intended) as a result.
I read a book called The Primal Blueprint by Mark Sisson, a former triathlete who feels that he wrecked his health, at least for a time, through years of excessive cardio. By putting yourself in this state of stress, day after day, where your heart-rate gets up really high, you end up having elevated cortisol levels (which translates into problems like sleep difficulties and insulin-resistance), lots of injuries and, if you're really hardcore about running, an emaciated body that is suited for only one thing: running. Try to do any other form of exercise, such as sports that require lifting, agility, balance, etc., and you're toast.
What I'm doing now is wearing a heart-rate monitor and trying to get in two hours of low-level cardio per week--never exceeding 75 percent of my max heart-rate. I'll walk in the neighborhood and then run, Chi running style, about 20 or 30 steps until my heart rate gets up to 75 percent of max, then I'll stop for a minute or two until the heart rate gets back down. Rinse and repeat. The idea here is that you stay in fat-burning range and don't end up burning up your muscle tissue. (I've lost 23 pounds over the past few months following the paleo diet.) In Sisson's approach, you do sprints once a week, and then you do tons of weight training and try to find fun sports and recreational activities that keep you active and outside. You avoid chronic cardio as much as possible.
My sister, a former marathon runner, is totally depressed now because she blew out her knee. My marathon-running brother-in-law has gained 15 pounds and can't understand why he can't ditch the weight. He doesn't realize that all of that overtraining simply made him extremely hungry as well as insulin-resistant. Anyway, more power to you if you want to ramp up the running. I thought I'd share this view about the dangers of excessive cardio, for whatever it might be worth.
EDIT: I should add that one question I have is whether, by using the Chi running method and continuing with the low-intensity, high-volume approach, I'll be able to stay relaxed enough and build a big enough cardio base, to actually go out and run distances without elevating my heart rate. My guess is that Danny Dreyer isn't exactly in a state of stress on his runs... |