With the increasing popularity of running, more and more runners are beginning to pay attention to how to improve performance and avoid injuries through scientific training methods.
Interval training is a highly effective way to train and is popular among runners. However, most runners often overlook one of the key aspects of interval training: recovery intervals.
The recovery interval refers to the period of time between high-intensity runs for lower-intensity activity or rest. This period of time is crucial for the body's recovery and performance in the next high-intensity interval. Neglecting a reasonable recovery interval can not only reduce the effectiveness of training, but also increase the risk of injury.
Therefore, how to properly arrange the recovery interval in interval training is a question that every runner needs to take seriously.
The importance of recovery intervals
The goal of interval training is to increase a runner's speed and endurance by alternating between high and low intensity. However, without the right recovery intervals, this goal will be difficult to achieve.
The recovery interval is not only to give the body a rest, but also to give the body time to adjust to the high intensity so that it can perform better in the next training session. Scientific recovery intervals can help the body recover quickly from high-intensity training and prepare for the next high-intensity cycle.
If runners want to truly improve their performance, they must not only work on the training itself, but more importantly, understand and apply the correct recovery interval method to maximize the effectiveness of the training.
Optimize the recovery interval
To optimize recovery intervals, runners need to consider: recovery time and recovery situations, different training types and goals require different lengths and forms of recovery intervals.
Recovery time is of the essence. For high-intensity interval runs, such as training at high lactate threshold speeds, recovery times need to be relatively long so that the body can adequately remove the accumulated lactic acid. For low-intensity or below the lactate threshold, recovery time can be shortened because the body doesn't need as much time to process metabolic byproducts.
Recovery is also one of the key factors. Recovery refers to the physical state of the runner during the recovery interval and requires monitoring of heart rate, respiratory rate, and muscle fatigue. If these indicators show a lack of recovery, runners should extend their recovery time, even when the interval is up, to ensure that the body is ready for the next high-intensity workout. This not only increases the efficiency of training, but also reduces the risk of injury.
Optimizing the recovery interval is not just about setting a fixed time, but also about taking into account both recovery time and recovery situation.
Different recovery methods
Specific activities during recovery are also important factors that affect the effectiveness of recovery, and there are four main ways to recover: standing, walking, jogging, and fast running.
Each recovery modality has its own unique application scenarios for different aerobic capacity levels and training goals.
Stand-up recovery is often used for high-intensity training, such as short sprints or high-intensity interval training (HIIT), where the body needs enough time to regain energy reserves and lower heart rate. This type of recovery is mainly about allowing the body to relax completely and avoid additional energy expenditure. Returning to standing causes a rapid drop in heart rate, but it can lead to increased body temperature and muscle stiffness.
Walking recovery is a gentler option that moderately lowers heart rate and maintains circulation, making it suitable for moderate-intensity training or training programs designed for beginners. By walking, runners are able to gradually lower their heart rate and help blood circulation, taking accumulated metabolites away.
Jogging recovery is a more active form of recovery for runners who have a certain aerobic base. Jogging not only maintains a certain heart rate level, but also promotes lactate clearance. It is a highly effective way to recover for runners who want to improve their endurance and cardio fitness.
Fast Run Recovery is primarily for top runners or those who want to maintain a high heart rate between recoveries. Scientific studies have shown that recovering from a fast run allows for more efficient use of lactic acid in the body as fuel, leading to improved athletic performance.
This method requires higher aerobic capacity and a faster recovery physique, and is suitable for top runners with good aerobic capacity, as they can get more energy by accelerating the oxidation of lactic acid. For the average runner, it may be necessary to try with caution.
Choosing the right recovery method will not only help you better complete interval training, but also effectively prevent sports injuries and improve overall training results.
Choose the right recovery
It is important to choose the right length and method of recovery. Training with a high lactate threshold speed requires a long recovery time, while training below or equal to the lactate threshold requires a shorter recovery time. Elite runners adjust their recovery intervals based on their condition and training goals, allowing them to improve their training results more effectively.
In interval training, the length of the recovery interval has a direct impact on the effectiveness of the training and the runner's progress. For training at high lactate threshold speeds, a longer recovery time is usually required. This is because lactic acid accumulates more in the muscles after high-intensity training, and the body needs more time to remove these metabolites and restore energy reserves. Typically, the recovery time should be between 2 and 5 minutes, depending on the intensity of the training and individual differences.
Conversely, for training below or equal to the lactate threshold, the recovery interval can be shortened. This type of training is relatively low intensity, with less lactate accumulation, and the body is able to recover faster. The recovery time is typically 30 seconds to 3 minutes, which not only keeps your heart rate within the proper range, but also promotes an increase in aerobic capacity.
When choosing a recovery method, runners should adjust based on their individual fitness level and training goals:
Top runners often use slightly faster recovery intervals, such as jogging or brisk walking, as this helps them oxidize faster and use lactic acid as fuel, which increases training efficiency.
For amateur runners, jogging or walking is a more suitable option for effective recovery without causing excessive fatigue.
By choosing the right recovery time and method, runners can better improve their training performance, avoid injury, and ultimately achieve excellent results in the race. I hope that every runner can train scientifically and enjoy the fun of running.
Do you do interval training? Let's talk in the comment area!