The Power of Time on Feet (TOF) Training: A Game-Changer for Ultra Runners and Ironman Triathletes

In the world of endurance sports, where pushing the limits of physical and mental resilience is the norm, a training strategy has been gaining traction among ultra runners —Time on Feet (TOF). This approach could be applied equally to Ironman triathletes and trail runners. This innovative approach to run training goes beyond conventional mileage and pace considerations, emphasizing the duration spent on your feet rather than focusing solely on distance covered. In this article, we will explore what Time on Feet (TOF) is, why it's effective, and the multitude of benefits it offers to athletes.

Understanding Time on Feet (TOF)

Time on Feet is a training philosophy that encourages athletes to prioritize the duration of their runs over traditional distance goals. Instead of fixating on completing a set number of miles within a specific time frame, TOF prompts athletes to focus on spending a predetermined amount of time on their feet during each training session. This approach shifts the emphasis from pace and speed to building endurance, mental toughness, and overall resilience.

Effectiveness of Time on Feet

A Time on Feet strategy for your training has many benefits when you are training for an endurance event such an ultramarathon or long-distance triathlon. Here are some of the benefits:

Builds Endurance

TOF training is a potent tool for building endurance gradually. By extending the time spent running, athletes adapt to prolonged physical exertion, enhancing their aerobic capacity and stamina. This can be a low intensity Zone 1 or MAF run or a hike or power walk.

Mental Toughness

Ultra runners often attest to the mental challenges that accompany their endeavours. TOF not only strengthens the body but also fortifies the mind, helping athletes develop the mental resilience needed to overcome the mental hurdles during long races.

Endurance and Strength

TOF training involves extended periods of continuous activity, which helps build both muscular endurance and strength. Muscles adapt to sustained effort, contributing to increased stamina during prolonged activities. If you train on tough terrain like trails or in snowy conditions the TOF approach will help you train at the right intensity level and improve your core and foot strength. Foot and ankle strength is extremely important when it comes to ultra running and completing a marathon at the end of a Ironman triathlon.

Foot and ankle strength are pivotal for running as they form the foundation of a runner's kinetic chain. Strong and stable feet and ankles provide a solid base of support, enhancing overall biomechanics and reducing the risk of injuries.

Adequate strength in the muscles surrounding the foot and ankle helps maintain proper arch support, absorb impact forces, and efficiently transfer energy during each stride.

Furthermore, strong ankles contribute to improved balance and proprioception, crucial elements for navigating uneven terrain and preventing ankle sprains. By promoting a stable and efficient running gait, foot and ankle strength not only enhances performance but also plays a key role in preventing overuse injuries commonly associated with the repetitive nature of running.

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Mitigation of Muscle Imbalances

By maintaining a steady pace over an extended period, TOF training can contribute to the prevention and correction of muscle imbalances. Balanced muscle development is essential for overall athletic performance and injury prevention.

Improved Running Economy

Consistent time on feet can lead to improved running economy, which refers to the energy cost of running at a specific pace. Enhanced running economy is often associated with more efficient muscle recruitment and reduced energy wastage.

Specificity for Ultra Running

Ultra races often demand prolonged periods of continuous movement. TOF mimics the demands of these events more closely than traditional distance-focused training, better preparing athletes for the unique challenges they will face.

Avoids the Complicated Calculations Associated with Running on Hills

There are a few calculations that aid in adjusting your running pace depending on the terrain you are running and when running using Time on Feet then you don’t need to calculate anything just run, hike, or walk freely. This can help with loving your running.

Examples of the calculations are:

Jack Daniels, of Daniels Running Formula, produced a “rule of thumb” described by Daniels several years ago online. His rule states that every percent gradient of incline (going uphill) will slow you by 12-15 seconds per mile, and every percent gradient of decline (going downhill) will aid you by 8 seconds per mile.

John Kelloggof LetsRun, states that every 10 feet of elevation change alters your time by 1.74 seconds, regardless of the horizontal distance covered. So, six-minute mile effort over a mile which gains 70 feet should be about 12 seconds slow; likewise, a 10k which drops 300 feet should be about 52 seconds fast.

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Benefits of Time on Feet for Ironman Triathlon Training

While TOF has gained popularity among ultra runners, its principles can also be applied effectively to Ironman triathlon run training, offering several advantages for triathletes:

• Injury Prevention

TOF training can be gentler on the body compared to pushing for high mileage. The emphasis on time over distance reduces the risk of overuse injuries, making it a valuable tool for Ironman athletes seeking to maintain consistency in their training without succumbing to injury.

• Consistency in Training

Ironman triathletes often juggle demanding schedules with swim, bike, run and S&C workouts. TOF provides a flexible approach, allowing athletes to achieve their run training goals without being overly constrained by mileage targets. This adaptability enhances training consistency. You may also be more consistent with your training because if your next run is based on TOF you may be more inclined to go outside to walk or hike on a trail or in snowy conditions rather than convincing yourself the conditions outside are no appropriate for a 10-mile run and missing the workout completely.

• Transition Adaptation

Ironman athletes can benefit from the transition-specific adaptations of TOF training. The extended time on feet helps the body acclimate to the unique demands of running after an intense bike leg, facilitating a smoother transition from one discipline to the next.

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Practical Consideration of Adding TOF to you Training

If you are already implementing a Zone 1 or MAF heart rate target running strategy for your weekly long runs, then you are probably already running to time on feet rather than distance or pace.

If you are currently training with pace and distance goals, then select a structured training plan with time goals for the running sessions. From there you can run the sessions depending on the environment you are training in. As mentioned, if you are running on trails with a lot of elevation gain then moderate your running depending on terrain and be comforted by the time you are spending on your feet rather than the distance you cover. The same goes for running in deep snow, in the rain and in windy conditions.

Most of my training plans are written around time rather than pace or distance and you can find them on TrainingPeaks and Final Surge.

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Conclusion: Time on Feet (TOF)

Time on Feet training has emerged as a powerful strategy, not only for ultra runners but also for Ironman triathletes seeking to optimize their run training. By prioritizing duration over distance, athletes can build endurance, mental toughness, and specific adaptations that are crucial for success in both ultra running and long-distance triathlons.

Whilst looking at your weekly mileage on Strava may give you a sense of satisfaction a Time on Feet strategy may help you in the long run by helping to avoid injuries and building overall running strength from your feet up.

Embrace the power of time on feet and watch as your endurance and resilience reach new heights in the pursuit of your athletic goals.

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FAQ: Time on Feet (TOF) Training for Endurance Athletes

1. What is Time on Feet (TOF) training?

TOF training is a running approach that focuses on the duration an athlete spends on their feet during a workout rather than the traditional emphasis on distance. It prioritizes building endurance, mental toughness, and resilience.

2. How is TOF different from traditional distance-based training?

In traditional training, athletes set goals based on covering a specific distance within a given time. TOF shifts the focus to spending a predetermined amount of time on the run, promoting adaptability and reducing the risk of overuse injuries.

3. Why is TOF effective for ultra runners?

Ultra runners face unique challenges, including prolonged periods of continuous movement. TOF closely mirrors the demands of ultra races, helping athletes better prepare for the physical and mental challenges they will encounter.

4. What are the benefits of TOF training for endurance athletes?

TOF training builds endurance, enhances mental toughness, and promotes specific adaptations for prolonged periods of activity. It also offers a gentler approach, reducing the risk of overuse injuries and promoting consistency in training.

5. Can TOF training be adapted for Ironman triathlon run training?

Yes, TOF principles can be effectively applied to Ironman triathlon run training. It provides a flexible approach that aligns with the demands of a triathlete's schedule, aids in injury prevention, and facilitates smoother transitions between disciplines.

6. How do I incorporate TOF into my training routine?

Start by replacing a portion of your weekly runs with TOF sessions. Gradually increase the time spent on your feet, focusing on building endurance over time. It's important to listen to your body and make adjustments based on your fitness level and goals.

7. Is TOF suitable for beginners?

TOF can be adapted for athletes of all levels, including beginners. It allows for a gradual progression in time on feet, helping individuals build a solid foundation of endurance without the risk of overtraining.

8. Does TOF training replace speed or interval workouts?

TOF training complements speed and interval workouts rather than replacing them. Including a variety of training modalities can contribute to a well-rounded and comprehensive approach to improving overall running performance.

9. How often should I incorporate TOF sessions into my training plan?

The frequency of TOF sessions depends on individual fitness levels, goals, and overall training volume. It's advisable to start with one or two sessions per week and adjust based on how your body responds.

10. Can TOF training be applied to other endurance activities like cycling or swimming?

While TOF is primarily associated with running, its principles can be adapted to other endurance activities. The key is to focus on the duration of the activity, promoting consistent effort and building endurance specific to the chosen sport.

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References

Time on Feet Training | Trail Sisters®

Ultra Training: Time on Feet vs Mileage? // Gear Acquisition Syndrome! - YouTube

Power Hiking For Trail Runners - Trail Runner Magazine

The Role Of Foot Strength In Athletic Performance » ForeverFitScience

The Science of Hill Running and How It Impacts Your Race Times - Runners Connect

How to Find Motivation When You Don't Feel Like Running (outsideonline.com)

Speed vs. Slope - LetsRun.com

Daniels’ Running Formula (researchgate.net)