LEVER can be strategically used to increase your training load past the volume that used to lead to breakdowns.
How to incorporate LEVER:
- Split Long Runs: Divide weekly long runs between outdoor sessions and LEVER supported runs. This allows for increased total mileage while managing fatigue more effectively.
- Double Sessions: Plan double running days with one session outdoors and one on the LEVER system. This structure helps in building endurance while protecting the joints and muscles from overuse.
- Increase Recovery Run Volume: Easy run volume (Zone 1 and 2) is crucial in building up fitness. Increase your recovery run volume by adding a couple of LEVER miles to each session.
"The first time I used LEVER, it completely transformed my training routine. Imagine powering through a 22-mile run and waking up the next day not just ready, but eager, to hit the ground running again. Gone are the days of those grueling 48-hour recoveries. With LEVER, it feels like I’m effortlessly gliding on clouds. My mileage has significantly increased, and I've never felt fitter or more prepared. LEVER hasn't just changed my training; it's revolutionized it.” - Jean Otero Marathoner & Coach
"When I say we're running 115 miles, it's 115 miles in 9 days for some of our guys. 20 of those miles are on the Lever. It's not because they aren’t healthy and they are coming back from an injury. It's because we know it's going to keep us healthy.” - Cory Leslie, Head Coach UA Mission Run Distance Team.
Overspeed workouts on the LEVER system facilitate running at speeds greater than your typical outdoor workout paces. This leads to enhancing neuromuscular adaptation and improving overall speed. Research shows that by reducing 10% of your body weight, you can run ~30 seconds per mile faster at the same heart rate and effort.
How to incorporate LEVER for Overspeed:
- Speed Enhancement: Conduct overspeed training sessions once a week to improve speed without additional impact stress.
- Session Guidelines: Start with shorter durations and gradually increase as the athlete's body adapts to higher speeds to optimize performance gains while maintaining safety.
"In general, our athletes have developed a lot aerobically because of utilizing the lever and we have eight athletes right now using it. With that group specifically, we've just been able to get in a lot of really, really high-level aerobic work, keep it in the right parameters, make sure it's truly something that's going to help you develop aerobically.” - Tom Brumlik Head coach UA Mission Run Baltimore 800m Team.
Double threshold workouts are for experienced athletes looking to take their fitness to the next level. However, increasing intensity work has high injury risk associated with it. If you're looking to add double thresholds to your training plan, offloading one of these threshold runs is a great way to introduce this training method. LEVER can support one of these high-intensity sessions, allowing athletes to train intensely twice in one day while minimizing some of the training load.
How to incorporate LEVER into Double Threshold Days:
- Morning and Evening Sessions: Schedule one high-intensity outdoor threshold session in the morning and another threshold session in the evening. This evening threshold run is the perfect time to incorporate LEVER.
- Balanced Intensity: Start by using LEVER for the more physically demanding session to let your body adapt to this training over time.
RECOVERY RUNS
Reduce the ground reaction forces on your recovery runs by running unloaded. Not only will your legs thank you, but you'll be able to run at a faster pace for these easier days.
How to incorporate LEVER for Recovery:
- Post-Workout Recovery: Implement LEVER recovery runs after high-intensity workouts to enhance blood circulation and reduce muscle soreness. This can be effective in shortening recovery time.
- Regular Integration: Include LEVER recovery runs routinely in training schedules to ensure ongoing muscle recuperation and readiness for subsequent high-intensity sessions.
"When I am not injured, I use the LEVER system once or twice a week which allows me to keep my run volume up but have less impact on my legs. A win, win situation." - Flora Duffy Pro Triathlete & Olympic Gold Medalist.
