Hey Reader!

You may have noticed the publish date has moved on these, and perhaps not. I am still doing weekly though on Friday since this is my development day when I dive into new research and develop my coaching craft.

I love these days. They challenge me and continuously highlight how much more there always is to learn and they often inspire my newsletters.

For todays edition, diving more into the science of frequency, it has been a fun refreshed and learning opportunity which I hope to pass on.

Enjoy!

Why Frequency of Exercise Bouts Matters in Endurance Training

One of the key points from last weeks guide to become a confident, trained runner was frequency. I see this as big miss-step in a lot of programmes where people are running long, hard days infrequently.

In my experience, building a solid foundation of frequency allows for the best development as a runner due to offering a range of benefits over fewer, longer sessions.

This approach aligns with the natural physiology of the body, which adapts more efficiently to frequent but manageable doses of training stress, leading to faster and safer fitness progression.

After all, most of us would like to improve quicker within the context of training smart - right?

Here’s a closer look at the science behind the frequency of exercise bouts and why consistent, shorter runs can outperform sporadic long sessions.

1. Physiological Adaptations: Enhancing Aerobic Capacity and Efficiency

Frequent sessions improve aerobic capacity by providing the cardiovascular and muscular systems with regular stimulation without overwhelming them.

Studies have shown that shorter, more frequent exercise bouts reduce physical and mental fatigue, enabling the body to adapt and build endurance more effectively. Why?

• Aerobic Activation - during exercise, certain enzymes are activated which are involved in mitochondrial respiration which supports more efficient oxygen use = improved endurance capacity;
• Improved Recovery - By opting for regular, shorter runs (say, four to five times a week instead of two long runs), athletes can limit the muscle soreness and joint strain that often follow intense or extended sessions, which can be especially helpful in minimising injury risk.

2. Hormonal Benefits: The Role of HGH and Cortisol

If exogenous use of a substance has been banned then you know the natural production of the hormone must be good! This is what Human Growth Hormone (HGH) is.

Frequent exercise sessions stimulate the release of hormones, like HGH, that play critical roles in recovery, adaptation, and energy metabolism:

• Human Growth Hormone (HGH) - HGH, a key hormone for muscle repair and recovery, is released in pulses throughout the day but spikes during and after exercise. Regular exercise stimulates these pulses more frequently, encouraging faster muscle recovery and adaptation between sessions. (Godfrey et. al 2012)​
• Cortisol Control - Cortisol, a hormone associated with stress and prolonged exercise, can actually be beneficial in short, controlled doses. However, it can lead to muscle breakdown if elevated for too long. Shorter, more frequent bouts of exercise help keep cortisol levels in check compared to infrequent, prolonged sessions where cortisol remains elevated for extended periods. This leads to a better hormonal balance that supports muscle preservation and endurance gains without over-stressing the body. (Kanaley et. al 2002)

3. Neuromuscular Adaptation: Improving Running Efficiency and Technique

Frequent, short sessions allow runners to focus on form and economy without the physical and mental fatigue that often sets in during longer runs. This consistency promotes better neuromuscular (brain signalling to the muscles) adaptation, enabling the body to run more efficiently over time - maximising the distance gained with each step for the same speed, essentially.

4. Mental and Psychological Benefits: Building Consistency and Motivation

Training frequency also provides psychological advantages that contribute to consistency, motivation, and overall enjoyment.

• Habit Formation - Regular exercise embeds itself into daily life, making it easier for runners to stick to their routines long-term. Studies show that athletes who incorporate more frequent, shorter runs find it easier to stay motivated and consistent. (Rodgers et al. 2002)​
• Reduced Perceived Effort - Shorter workouts generally feel more achievable than longer sessions. This perception can reduce the mental barrier to starting a workout, especially for beginners or those with busy schedules.

​

Closing Thoughts

That was quite detailed and "termy". I get it. Without a science background this stuff takes me a long term to understand and be able to simplify such that I can use it.

I hope by covering this, you'll see how focusing on more frequent, shorter exercise bouts, you'll be able to improve and optimise your running!

Have a fantastic day! James ​Website | Email​ Head over to 2XU and use code JAMESSIEBER20 for 20% off. Treating ourselves to quality running gear can transform a run! Save 20% at forRunners. Unleash your running potential with personalised, physio-designed pilates workouts AND yoga. Conquer miles with confidence, free from pain. ​​​

​

​
You are receiving this email because you signed up at James Sieber Coaching. If you would like to stop receiving emails, you can unsubscribe at any time update your preferences.