When should an athlete consider running twice daily?
Athletes might consider running twice daily (also known as "double runs" or "doubles") under specific circumstances to improve performance, increase mileage, or achieve certain fitness goals. However, running twice daily is generally more suited for experienced runners who have already built a strong aerobic base and have a high level of fitness. Here are key situations when an athlete might consider running twice daily:
Increasing Weekly Mileage
To increase weekly mileage without putting excessive strain on the body during a single long run, advanced runners may split their daily mileage into two runs. This allows for volume increases while minimizing injury risk, as the body has time to recover between the runs.
If a runner is training for a marathon, or any event that requires a significant endurance base, double runs can help build that base while spreading out the workload.
Targeting Specific Goals
Running twice daily can help develop endurance without completely fatiguing the body in a single session. The first run might be more intense or focused on specific paces, while the second run would be an easy recovery run that flushes out lactic acid, enhancing recovery.
Doubling up on runs can train the body to perform while tired, which is beneficial for endurance athletes, especially those training for long-distance events. Running twice a day can also keep the metabolism elevated for longer periods.
Runners training for marathons often use two-a-day runs to accumulate mileage without overloading the body in one session. This helps build both physical and mental stamina for race day.
Training Adaptions
Double runs can contribute to aerobic development by increasing time spent running without excessive strain on any single run. This can improve oxygen delivery, capillary density, and muscular endurance.
For athletes focusing on speed, a morning session might focus on sprints or interval training, while an evening session is a relaxed, easy run to promote recovery and movement.
Time Constraints
For athletes with tight schedules, splitting a longer workout into two shorter runs can make training more manageable. For example, someone who doesn't have time for a 90-minute run may split it into two 45-minute runs during the day.
Mental Toughness and Discipline
Mental Resilience: Running twice a day can build mental resilience, as it requires a higher level of discipline and focus. The cumulative fatigue can help runners mentally prepare for the exhaustion they will face during races or key events.
BUT…Most importantly…considerations Before Starting Double Runs
Double runs are typically not recommended for beginner runners. An athlete should have a solid base of at least 40-50 miles per week before considering doubles.
Adequate recovery between sessions is essential to prevent overtraining and injury. Nutrition, hydration, and rest play a crucial role in ensuring the body can handle two runs a day.
Avoid making both runs too intense. Typically, one session should be easier or lower in intensity, such as a recovery run, while the other session can focus on speed, hills, or endurance.
In summary, running twice daily can benefit advanced athletes aiming to increase mileage, improve endurance, and enhance performance, especially in preparation for long-distance races. However, it should be done strategically and with careful attention to recovery and injury prevention.