You don’t get faster and stronger in a marathon, but in the training break afterward. You can only improve your personal best with the proper regeneration.
You have just finished an intense run but want to keep working on your best time? Despite all the motivation, it is now time to get out of your running shoes and take a break!
You get better while running, but in the breaks between training units – if the regeneration breaks are used correctly and optimally timed.
Supercompensation: What Is It, And How Does It Help Runners?
The effect of gaining strength and improving endurance during breaks is known as supercompensation. Behind this is the following physiological adaptation:
After a strenuous run, the exhausted body prepares itself to do not only as much but even more next time. In this way, the energy stores are replenished in the recovery phase, above and beyond the initial level, however, only after a certain period.
Growing Above The Starting Level By Taking Breaks
If you use this better starting level for the next training session, you increase your performance. But if you lace up your running shoes too early, the regeneration phase is interrupted, in which the body gets fit for more.
The result: the performance decreases, the times become slower, or the dumbbell weights lower. This phenomenon is known as overtraining; the body cannot keep up with the adjustment.
After A Marathon, The Body Needs Several Months To Recover Fully
The type and duration of regeneration vary depending on the load, training level, age, and mental state.
The regeneration time also determines which biological systems are challenged. While a water deficit is compensated for within a few hours, the hormonal and immune systems need a few months to recover after a marathon fully.
Sufficient recovery not only makes you fit but also protects muscles, tendons, and joints. However, if the recovery phase is too short, sports injuries can also be unpleasant.
You don’t get faster and stronger in a marathon, but in the training break afterward. You can only improve your personal best with the proper regeneration.
You have just finished an intense run but want to keep working on your best time? Despite all the motivation, it is now time to get out of your running shoes and take a break!
You get better while running, but in the breaks between training units – if the regeneration breaks are used correctly and optimally timed.
Supercompensation: What Is It, And How Does It Help Runners?
The effect of gaining strength and improving endurance during breaks is known as supercompensation. Behind this is the following physiological adaptation:
After a strenuous run, the exhausted body prepares itself to do not only as much but even more next time. In this way, the energy stores are replenished in the recovery phase, above and beyond the initial level, however, only after a certain period.
Growing Above The Starting Level By Taking Breaks
If you use this better starting level for the next training session, you increase your performance. But if you lace up your running shoes too early, the regeneration phase is interrupted, in which the body gets fit for more.
The result: the performance decreases, the times become slower, or the dumbbell weights lower. This phenomenon is known as overtraining; the body cannot keep up with the adjustment.
After A Marathon, The Body Needs Several Months To Recover Fully
The type and duration of regeneration vary depending on the load, training level, age, and mental state.
The regeneration time also determines which biological systems are challenged. While a water deficit is compensated for within a few hours, the hormonal and immune systems need a few months to recover after a marathon fully.
Sufficient recovery not only makes you fit but also protects muscles, tendons, and joints. However, if the recovery phase is too short, sports injuries can also be unpleasant.
ALSO READ: WHAT IS RUNNING HEALTHY FOR?
