So, I’ve talked before about how running isn’t really my thing. But we’ve also talked about how important fitness is for umpiring – it’s what helps you get into the right position at the right time to make the best call! And it’s becoming more and more important as our game gets faster and more exciting. So, sometimes you just gotta do it. And if I’m going to go to the effort of going for a run, then I’m damn well going to make sure that it’s beneficial. I mean, how often when you’re umpiring do you jog/run at the same speed for 20, 30 or even 60 minutes? That’s right, NEVER. So including these kinds of runs in your fitness training isn’t really the most helpful thing…

I mean, I’m not saying that if you enjoy going for a run to clear your head, or that if a light recovery run helps to keep your body moving that you shouldn’t do it! Not at all. But I am saying that if you’re running for your umpiring fitness, then you should try and replicate the style of running you do in a game to get the most out of your session, so that you can nail it out on the field.

That’s where Fartlek training comes in. It is THE type of running you want to include in your umpiring fitness program (or hell, even just any fitness program it’s that good!). Fartlek is a Swedish word meaning “speed play”, which should give you a hint as to what type of training it is… basically, it combines ‘cardio running’ with interval training.

Put simply, it can be defined as periods of fast running mixed with periods of slower running. And that, my friend, is exactly what we do on the field when we umpire.

Fartlek training will increase both your speed, endurance and both your aerobic AND anaerobic thresholds. This means that running for the whole game becomes easier (aerobic fitness) but those shorter sprints/efforts also become easier (anaerobic fitness). You know those games where its turnover city? End-to-end hockey? The ones where you’re thinking “am I doing a shuttle run session?! If I have to run from the centre line to the circle one more time…” – Yeah. This is exactly what Fartlek training is PERFECT for.

So how can you include it into your training? Read on.

Fartlek training

Fartlek training basically involves changing your running pace during your run, alternating between slower ‘steady’ pace (your normal comfortable running pace), and faster ‘effort’ paces.

It’s important to note that the faster portion isn’t necessarily a maximum effort sprint-type situation. It’s mostly just kicking things up a notch – working a little harder. Putting your body under a bit of stress to make sure you’re increasing those fitness levels. You want to be able to sustain it for a bit before you drop back down to your comfortable level to recover, before you turn up the dial again.

If you go too hard all the time you’ll have to drop it right back and that’s not the aim of the exercise (literally! Haha). That’s interval training, which is also great, but it’s not what we’re here to talk about. Fartlek is about mixing it up on all different levels – pace, distance and timing.

The other difference between Fartlek and interval training is that Fartlek is a little more unstructured. There’s no ‘set’ time intervals – you might have a time frame in mind to guide you, but ultimately you let your body guide you in Fartlek.

How to do a Fartlek workout

(I know we’ve talked a lot so far about running, but just remember that Fartlek training can be done with other exercises too if you can’t run – jump on the bike, cross trainer or the rower if that’s better for you, particularly if you need a low impact option!)

Your steady, comfortable pace should be around 50-60% of your max speed. From this base level, the Fartlek part of your session involves kicking it up to a faster pace of about 70% maximum effort and sustaining that for as long as you can. And don’t let your mind tell you when it’s ready to stop! Let your BODY tell you. When you’ve had enough, drop it back to recover, then go back to your comfortable 50-60% running pace. When you’re ready, kick it up again. And repeat.

You might also throw in some maximal efforts/sprints (85-95%) to mix things up. That’s what Fartlek’s all about! Changes in pace. And this replicates umpiring too. Sometimes we walk, sometimes we sprint, sometimes we jog and sometimes we run. And we do all of these things for different lengths of time and different distances each time – so do that in your running too!

Experiment with your pace, your changes in pace and your endurance. You’ll soon find that your comfortable pace may be a little faster than it was before, or that you can hold the faster segments for longer. Look at you go, tiger! It’s a great feeling.

Here’s a few examples of a Fartlek workout (don’t forget to warm up and cool down!):

• Put your favourite running music on – in the verses do your steady pace running, during the chorus put in an effort.
• Run with a friend and take turns calling the next Fartlek interval (70% for the next block, sprint to the light post, stride for 2 minutes, etc.)

If you’re after something a bit more structured, then:

• 30 seconds or 1 minutes at 70-75% effort.
• 1 or 2 minutes at 50-60% comfortable ‘steady’ pace.
• Repeat effort/steady cycle for however long you want to run for (at least 10 minutes).

OR

• Jog for 90 seconds, run/stride for 30 seconds. Then decrease the jog bit by 15 seconds each time (90-30, 75-30, 60-30, 45-30, 30-30, 15-30). Repeat 3 or 4 times.

BUT remember, Fartlek is meant to be free and unstructured. If you set a timer and strictly stick to it then you’re doing an interval workout. Listen to your body – sustain the effort for as long as you’re able then drop it back until you recover. Then go again when you’re ready! And mix it all up. Make efforts go for longer and shorter periods of time, at different speeds.

Here are some more Fartlek training ideas if you’re interested.

Why Fartlek is awesome

• It increases your cardio fitness so you can run for longer.
• It increases your anaerobic fitness, so you can run faster/sprint for longer.
• It improves your speed so you can run faster.
• It replicates running in umpiring, so that you make sure you’re improving your fitness specifically for umpiring.
• It helps your mental strength – mind over matter!
• There’s lots of flexibility in your workout.
• You build strength for running, which reduces your chance of injury.
• It kills boredom in running.
• It shakes up your muscles and metabolism from just a normal steady pace run so that you don’t plateau in your training.

 

So, go out there and be the best umpire you can be by incorporating the right kind of running into your fitness schedule – Fartlek replicates what you do out on the field, getting you fitter, faster and in the right position. That way, you can concentrate on your decisions rather than how hard you’re working, making you a better umpire all round!

Go get ’em!

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References:
Bacon AP, Carter RE, Ogle EA, Joyner MJ. VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis. Earnest CP, ed. PLoS ONE. 2013;8(9):e73182. doi:10.1371/journal.pone.0073182.

Kumar P. Effect of Fartlek Training for Developing Endurance Ability Among Athletes. International Journal of Physical Education, Sports, and Health. 2015; 2(2):291-293.