At the risk of being called a nitpicker, at about 5:45, easy runs do not "compromise" the bulk of the runner's mileage, they "comprise" the bulk of the mileage. If they compromise that means they would limit the amount of mileage done. Sorry, I just wish we could get past the lactate gremlin at some point. Fatigue is multifactorial and lactate is so variable from day to day dependent upon numerous factors. People are out training with a heart monitor, a GPS, a continuous glucose monitor, a sweat concentration monitor, an infrared intramuscular oxygen monitor, a pulse oximeter, ear buds with music set to 180 beats a minute and their cell phone piping encouragement from an app into their earbuds, and stopping every 10 minutes to do a finger stick to check their lactate levels...
I have often wondered if a recovery run, if there is really such a thing, might be better thought of less as “a run that causes you to recover” and more as “a run that you can recover in spite of” (while still providing a marginal training benefit).
Lactic acid, produced as a byproduct during anaerobic energy production in muscles, generally disappears within about an hour after strenuous exercise. During high-effort activity, lactate can accumulate to high levels, but it is eventually used as an alternative fuel source by the muscles. Lactic acid is immediately split into lactate and hydrogen and does not remain in muscle tissue. By the next day after a hard training session, there is no "lactic acid" (no tht there ever was any) to be cleared out.
@@nikitaw1982 lactate levels are back to normal within an hour or so. I'm an exercise physiologist, teach university and have so many data to support this. Every year I need to do labs with students to show them that this isn't true (because there are always 3-4 students that are convinced otherwise). It's like the folks saying you need a massage to remove blood lactate faster 😂
Based on 3 to 4 runs per week (running alternate days only and degree of injury). WK1 - 1K walk/run (use lamp-posts or 50m gaps if not available) WK2 - repeat WK1 - still 1K (but reduce walk element - can use road breaks/junctions for walking 10-20m while running might increase to between 50-200m (be guided by how you're feeling) WK3 - 1K (no walk breaks) WK4 - 1 MILE (no walk breaks) WK5 - very gradually re-build mileage from here (10% to 15% absolute max). Depends on previous level of fitness and more importantly how bad the calf injury was.
Top explainer, thanks. It's putting 'why' words behind the concepts that clarifies the intention & hence allows folks to train with precision. Context is key, for the average western lifestyle, keeping moving is the no1 challenge amongst commuting, desk work, gaming, TV... hence recovery runs make sense. Sitting is toxic. But if you're someone who already spends all day on their feet, a recovery run is presumably less constructive, BC you just need rest. Likewise if you train frequently would suggest a recovery run is one of the marginal benefits that marks out elites, since it is taking time from a regular life. And wondering what else might be a good substitute, like sports therapy massage, swimming, sauna, etc. Not being funny, winter makes a big difference. I need mojo!
If there's such a thing as recovery run, the only way to distinguish it would be using some kind of monitoring tool. I say this because people tell new runners to run by feel and easy runs should feel easy and conversational pace. I found that when following that advice my easy runs were anything but easy once I started using a chest strap and found my HR zones. I was well into threshold. So then following the "feel" advice for easy runs, how do we define "Recovery runs"?
How should my runs be after a calf injury? of course an easy run but I do want to bring up the intensity. I also have been seeing a physiotherapist but I am afraid of getting injured again. Any tips?
I really don't like the way this was presented. There's basically no scientific backing to the idea that recovery runs aid recovery and that should be made clear, i.e., recovery runs haven't been validated by research, but a lot of serious runners swear by them. It's also worth pointing out, that recovery runs may just add to fatigue
At the risk of being called a nitpicker, at about 5:45, easy runs do not "compromise" the bulk of the runner's mileage, they "comprise" the bulk of the mileage. If they compromise that means they would limit the amount of mileage done.
Sorry, I just wish we could get past the lactate gremlin at some point. Fatigue is multifactorial and lactate is so variable from day to day dependent upon numerous factors. People are out training with a heart monitor, a GPS, a continuous glucose monitor, a sweat concentration monitor, an infrared intramuscular oxygen monitor, a pulse oximeter, ear buds with music set to 180 beats a minute and their cell phone piping encouragement from an app into their earbuds, and stopping every 10 minutes to do a finger stick to check their lactate levels...
I have often wondered if a recovery run, if there is really such a thing, might be better thought of less as “a run that causes you to recover” and more as “a run that you can recover in spite of” (while still providing a marginal training benefit).
Lactic acid, produced as a byproduct during anaerobic energy production in muscles, generally disappears within about an hour after strenuous exercise. During high-effort activity, lactate can accumulate to high levels, but it is eventually used as an alternative fuel source by the muscles. Lactic acid is immediately split into lactate and hydrogen and does not remain in muscle tissue. By the next day after a hard training session, there is no "lactic acid" (no tht there ever was any) to be cleared out.
it is frustrating indeed all the misconceptions folks have about lactic acid.
Lots of tissues aren't vascular and need movement to cleanse toxins...like lactate.
@@nikitaw1982 lactate levels are back to normal within an hour or so. I'm an exercise physiologist, teach university and have so many data to support this. Every year I need to do labs with students to show them that this isn't true (because there are always 3-4 students that are convinced otherwise). It's like the folks saying you need a massage to remove blood lactate faster 😂
@@pierreboulay6035 u check synovial fluid?
@@pierreboulay6035 they let anyone teach at university now. It’s not saying much.
Based on 3 to 4 runs per week (running alternate days only and degree of injury).
WK1 - 1K walk/run (use lamp-posts or 50m gaps if not available)
WK2 - repeat WK1 - still 1K (but reduce walk element - can use road breaks/junctions for walking 10-20m while running might increase to between 50-200m (be guided by how you're feeling)
WK3 - 1K (no walk breaks)
WK4 - 1 MILE (no walk breaks)
WK5 - very gradually re-build mileage from here (10% to 15% absolute max). Depends on previous level of fitness and more importantly how bad the calf injury was.
Top explainer, thanks. It's putting 'why' words behind the concepts that clarifies the intention & hence allows folks to train with precision.
Context is key, for the average western lifestyle, keeping moving is the no1 challenge amongst commuting, desk work, gaming, TV... hence recovery runs make sense. Sitting is toxic.
But if you're someone who already spends all day on their feet, a recovery run is presumably less constructive, BC you just need rest.
Likewise if you train frequently would suggest a recovery run is one of the marginal benefits that marks out elites, since it is taking time from a regular life.
And wondering what else might be a good substitute, like sports therapy massage, swimming, sauna, etc.
Not being funny, winter makes a big difference. I need mojo!
If there's such a thing as recovery run, the only way to distinguish it would be using some kind of monitoring tool. I say this because people tell new runners to run by feel and easy runs should feel easy and conversational pace. I found that when following that advice my easy runs were anything but easy once I started using a chest strap and found my HR zones. I was well into threshold. So then following the "feel" advice for easy runs, how do we define "Recovery runs"?
Thanks
How should my runs be after a calf injury? of course an easy run but I do want to bring up the intensity. I also have been seeing a physiotherapist but I am afraid of getting injured again. Any tips?
Simple. Hire a running Coach👍🏼
Who says they are different runs? It's the same run with but for a different purpose.
I really don't like the way this was presented. There's basically no scientific backing to the idea that recovery runs aid recovery and that should be made clear, i.e., recovery runs haven't been validated by research, but a lot of serious runners swear by them. It's also worth pointing out, that recovery runs may just add to fatigue
And even if there was some real science to support it . . . a recovery run is in fact an easy run so they are the same but with different names