In this episode of the Critical Oxygen Podcast, Dr. Kat Campbell and I discuss running volume, training load, and the importance of individualization in training. We discuss concepts of training volume, training load, progression, and the impact of intensity on running performance. We also talk about the use of acute to chronic workload ratio, the role of duration versus mileage, and the importance of understanding individual athlete needs and stressors. We also emphasize the need for a conservative approach to training, the role of RPE in guiding effort, and the challenges of ego and mindset in training. The discussion also touches on the philosophy of training, the importance of easy runs, and the impact of training load on long-term health and performance.

More about Kat:
Kat (otherwise known as Runwithkat_dpt on Instagram) is a physical therapist that specializes in working with runners as well as a certified running coach, and Certified NASM personal trainer. Kat strives to make a difference in runners’ lives by helping runners achieve goals they didn't think was once possible while keeping them healthy in the process. Kat believes in utilizing an individualized and holistic approach when working with runners. She is passionate about sharing her love for running to inspire others to feel confident to take on new challenges.

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Check out her podcast - https://open.spotify.com/show/6uxvbNu8EvCacL5GFNqAzV?si=c53c6841b1ee4e52

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TAKEAWAYS
1) When individualizing training consider factors such as accumulated time on the feet, personal goals, past history, and other areas of life stress.
2) Using acute to chronic workload ratio can help to predict the chance of injury and promote adaptation.
3) For runners, a conservative approach to training, focusing on easy runs and recovery, is essential for long-term health and performance. With limited higher intensity work.
4) RPE (Rate of Perceived Exertion) is a valuable tool for guiding effort and ensuring appropriate training intensity.

CHAPTERS
00:00 Introduction to Running Volume and Training Load
09:56 Understanding Training Volume and Load Management
15:10 The Role of Acute to Chronic Workload Ratio
29:40 The Importance of Individualized Training
40:16 The Role of RPE and Recovery in Training
47:17 Challenges of Ego and Mindset in Training
53:24 Philosophy of Training: Easy Runs and Long-Term Health
56:46 Managing Training Load and Volume for Success


KEYWORDS
running volume, training load, individualization, progression, intensity, acute to chronic workload ratio, duration, mileage, client needs, stressors, individualized training, volume, intensity, recovery, adaptation, conservative approach, RPE, ego, mindset, easy runs, training load, long-term health, performance