In endurance running, recovery is just as important as training.

In endurance running, recovery is just as important as training.

When training for a race, rest is essential: a new study records improvements in the times of athletes who had a longer recovery time

When creating a training plan, more attention has always been paid to pace, distance, times, speed… but recovery is always in the background. If it appears. In resistance training, finding the right balance between training load and subsequent recovery is critical. is already known for Previous studies that scheduling high-intensity interval sessions based on resting heart rate can be an effective method of improving endurance. However, there has been relatively little research on tailored training programs based on recovery status.

Now, a study from the University of Jyväskylä in Finland compared a traditional resistance training program with one that was individually tailored to the athlete’s recovery. The results, published in Medicine & Science in Sports & Exerciseshowed that while both groups improved their endurance performance after 12 weeks, the individualized recovery group improved their running time more.

The study, led by Olli Pekka Nuuttila, analyzed a 12-week training period during which volunteers trained according to a schedule based on previous studies or according to a schedule that was individually adjusted for recovery status. The training period was divided into two parts, the first focused on low-intensity resistance training and the second on interval training.

In the rest group, training changes were made based on perceived recovery state, nighttime heart rate variability, and the relationship between heart rate and running speed during training sessions was within desired limits. Changes in performance were monitored using an incremental treadmill test and a 10 km run test.

Both groups improved their treadmill test performance and their 10km run time during the 12-week training period. The most significant difference between the groups was observed in the 10 km race, where the individualized group improved its time twice as much as the pre-defined group.

“The rest group improved their time by about three minutes, the control group by about a minute and a half,” explains Nuuttila in a statement –. Furthermore, individualized training appeared to reduce the risk of poor response to training. Results suggest that taking recovery status into account when designing training plans appears to benefit runners. In practice, this could mean, for example, training programs via a phone app or smartwatch that adapt to the individual’s recovery status based on a model similar to this study or more evolved models.”


Individualized resistance training based on recovery and training status in recreational runners


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