New Research Highlights ‘Time on Feet’ as Key to Endurance Performance
For competitive runners, the total time spent running-rather than distance covered-is emerging as a critical indicator of success, according to recent findings. A 2023 study published in PubMed demonstrated that training volume, specifically time, is the most meaningful predictor of marathon race times.
the concept, often referred to as “Time on Feet” (TOF), centers on building an aerobic base. Ron Hammett, a coach at Simulated Running, explains this base is like an engine: “If it’s a small engine, you can only go so fast and so long,” he says. “The more volume you can do, the more it expands that aerobic engine-your capacity to get faster, to go longer, to be more efficient.”
TOF isn’t solely about physical gains; it also benefits mental approach.Focusing on time instead of distance encourages a slower, more purposeful pace and allows runners to fully experience the advantages of easy running. Experts recommend approximately 80 percent of training should be dedicated to relaxed zone 2 activity. When the goal is time, rather than mileage, runners are less likely to rush workouts. For instance, a runner with a scheduled five-mile recovery run might be tempted to increase speed, but a 60-minute easy run promotes maintaining the correct pace.
Evan Hoyt, an exercise physiologist at Human Powered Health, emphasizes that TOF reduces training stress and allows for better body awareness. “If you don’t have any specific goals involved, it takes all the stress out of achieving a tangible goal at the end of it. It just makes it a little bit more enjoyable,” says Hoyt. ”It’s also a really good tool to not overtrain.” TOF also provides flexibility to incorporate low-impact cardio alternatives-such as biking or using an elliptical-when experiencing discomfort.
For beginners, Hoyt advises a gradual increase in TOF.”If someone wants to run their first 5k but doesn’t have a specific time goal, then I would write a plan around the estimated time that we’ll run it in,” he says. A runner averaging a 10 to 15 minute mile would aim for a 30 to 45 minute run, focusing on building the body’s ability to sustain movement for that duration.
