My plan includes 1 (or more) very short runs. Why?

At TrainAsONE, we very often receive questions along the lines of 'My shortest run is usually around 45 minutes, why do I have a 10 minute run in my plan?'. When we've looked at the specifics, there has always been good reason, and no evidence that increasing these runs will be of any significant benefit (though it would significantly increase the risk of injury).

A key reason for these short runs lies in the differing adaptation rates of your body's systems. Your cardiovascular system (heart, lungs, and blood vessels) adapts to training stimulus relatively quickly. You might find your breathing gets easier and your heart rate lowers after just a few weeks of consistent running. When you feel you can easily run longer or faster, it's often your cardiovascular system talking.

However, your structural system (your bones, tendons, ligaments, and joints) takes significantly longer to adapt and strengthen. These tissues require consistent, progressive mechanical loading over months to become resilient enough to handle longer distances safely.

Because of this, an important consideration is that TrainAsONE is not just scheduling a short run in isolation. Rather, it is determining a combination of runs, the result of each affecting the benefits and risks for all following runs. The whole plan is a balancing act of the calculated benefits of running vs rest vs risk of injury. Short runs provide the necessary 'time on feet' to condition and strengthen your structural integrity, without pushing those slower-adapting tissues past their breaking point.

The philosophy of 'longer must be better' is probably a deep-seated human percepttion, and in part perpetuated by common (and often flawed) training wisdom. Whilst overall more training is better, it is how you get there that is important. Building a robust, injury-resistant foundation is the smartest way to reach your goals.