walk or run on recoveries
I was on Twitter yesterday and the European Journal of Applied Physiology posted it's findings related to walk or jog during your recoveries.
So it reads, very long story short, that if you jog for your recovery time you benefit from a greater boost in VO2 max. This, as further read, is great for endurance athletes because it allows the body to get used to burning fat for its energy vs. the carbohydrate stores.
I just happened to fall into the jog for my recovery period. I will walk very seldom for example feeling a leg or calf strain. I will walk it out if possible or just call it quits for the day cause there is no use pushing through a situation that can cause a long term injury.
I thought to share , what do you do for your recovery between intervals?
Comments
http://www.ncbi.nlm.nih.gov/pubmed/23229881
Hmm, I think this is one of those things that vary from person to person.
I think generally, jogging the recovery intervals provides an extra training stimulus by not letting all that lactate totally clear out of your legs (or something to that effect). So basically, you start the next interval with a little extra fatigue. Personally, I find I can do this for say, the first few VO2 intervals, but towards the end of the set I find that it becomes much harder to jog and I end up walking a bit.
Overall, I think the priority is to do what you have to do to consistently hit every interval with the same pace/intensity. If you can still jog the recoveries and do that, all the better. Otherwise, better to walk and take it easy so you can still run the intervals with quality, IMO.
"Furthermore, before and after the SWHITP, passive recovery allowed a longer t (lim) for a similar time spent at a high percentage of VO(2max). "
As with most things...it depends...a good discussion/review here by Alberto Salazar in RunnersWorld;
www.runnersworld.com/workouts/shoul...recoveries
If you told me I had to walk them, I could.
If you told me I had to run the whole thing and never walk, I would have to slow down or run shorter intervals.
I tried to at least keep it consistent for those guidelines, except when other things (ex, sick, really hot, etc) got in the way.
I think the position from Daniels is closest to what Anson says.
It we are trying to develop VO2max it's all about time at VO2max, not maximum velocity. If you recover too fully, the first 10 seconds of each 30 seconds is not at VO2max and wasted as far as VO2max training goes. The consequence of walking is losing a third or more of the stimulus at the COST of additional fatigue/recovery burden downstream. When I was younger we walked or stood, but the race distances were shorter. Walking allowed more specific training for an 800 or 1600. Ten second alactic hill sprints can get you the strength benefits without messing up the rest of the week. While googling "Hudson alactic hill sprints" I turned up this. “My feeling is that it is better to develop the specific endurance,”says Hudson. “Running more than 10% faster than race pace is unnecessary, although I am not counting the alactic hill sprints, because that is a function of the muscular and nervous systems, and those always need to be utilized.” -Brad Hudson http://www.trtreads.org/uploads/Devoloping_Race_Pace_pt_2.pdf