Changes

As you probably know I believe that if a run is too short to build endurance, to slow to build aerobic or anaerobic capacity, not hilly enough to build eccentric resistance, then it is toxic. These Toxic Miles do nothing but slow up the recovery from our quality runs, which reduces the intensity we can do these quality runs and make us more injury prone. Some people call these 'junk miles' as they are worthless. I prefer the stronger term, 'Toxic Miles', because I believe that they have a negative impact on an athlete's training. You can be a successful runner while putting in a lot of Toxic Miles, but they make success much harder to achieve. A measure of this is [[How Often To RunTraining Monotony]], I do not believe shortwhich looks at the average and standard deviation of training stress, easy runs are generally beneficialand higher values of Training Monotony have reduced benefits and increased fatigue from training. There is a place for [[Recovery Runs]], but only when you are recovering from [[Delayed Onset Muscle Soreness]] or injury.

I believe that if ==Counter Arguments==There are arguments against the 'Toxic Miles' philosophy. * '''Clearing the Head''' Running has mental benefits beyond 'mental toughness', including a run is too short to build endurancetime of peace, to slow to build aerobic or anaerobic capacityfreedom, not hilly enough and meditation. (See [[Stillness in Motion]].)* '''Calorie Burn''' The benefit of extra running for [[Weight Loss|weight loss]] is less clear. The extra calorie burn is likely to build eccentric resistancebe fairly small, then it is toxic. These Toxic Miles do nothing but slow up the recovery from our quality runs, which reduces exercise may improve the intensity we can do these quality runs and make us [[Muscle|muscle]]'s sensitivity to insulin. See [[Nutrient Timing]]. Doing cross training may be more injury pronebeneficial however. Some people call these * 'junk ''Base Miles to Support Quality''' There is a belief that to perform quality training, you need to do slower milesso ' as they are worthlesssupport' the speedwork. While I prefer can see the stronger termvalue in building up endurance before embarking on speedwork, I have found no evidence to support the idea that doing slow running between speedwork sessions is useful.* 'Toxic ''Base Milesto Support [[Long Run|Long Runs]]'''There a similar belief that to perform long runs, because you need slower miles as 'support'. I believe that they have seen no evidence to support this idea.* '''Long Term Fatigue''' It is possible to do several shorter runs where the fatigue builds up to mimic the fatigue of a negative impact on our traininglonger run. For instance, it's not uncommon for ultrarunners to do several ~20 mile runs with insufficient recovery instead of one longer run. You This can work well, but there needs to also be a successful runner while putting in a lot longer period of Toxic Miles, but they make success much harder recovery to achieveallow [[Supercompensation]].== See Also ==* [[Golden Rule of Training]]* [[Supercompensation]]* [[Recovery Runs]]