Part three So if you have read the first two articles on endurance recovery, you are probably wondering how it all ends? The first article was the initial post event recovery, (https://www.runireland.com/articles/enduring-recovery-initial-attack) and the second one covered the next few days (https://www.runireland.com/articles/recovery-part-2-further-enduring-recovery). This last article in the series takes us through to the return to full training.
Microcycle 3: Reintroducing Easy Running
This microcycle usually begins three to four days after the endurance event (barring a long Microcycle 2 or injury or ailment) and lasts approximately four weeks following the race if all is well. If you have injuries or you are unsure then you need to see a medical practitioner before you restart running. Do you need to wait so long before restarting your running? In a study done on 10 marathon runners in 1983, one group did short, easy 20- to 45-minute treadmill running for five days after the marathon while the second group rested completely for five days (Hikida 1983). The resting group recovered better. Another study into the recovery of athletes after a 90km ultra marathon showed that the muscle power of the quadriceps was reduced for up to 18 days after the 90km race and that there was a tendency for the heart rate to increase at submaximal running speeds 25 days after the race (Chambers, Noakes et al. 1998).
The pace of your runs during this period should be easy and relaxed and you should not engage in lactate threshold training in this microcycle. The maximum distance of any run should not exceed the length of any pre event training runs (not counting your long runs). You are still recovering so you should be taking at least one day a week off despite this microcycle being low volume recovery period. Consider taking more rest days if you feel you need them. Follow these easy runs up with foam rolling or a light stretching routine. A yoga class could replace a training session depending on the form of yoga. If you have a regular deep tissue massage, consider increasing the frequency for this microcycle.
Watch your diet in this phase as the post event celebrations sometimes continue well beyond replenishing the lost calories and the rebuild of your energy stores.
Cross training, especially the non-impact kind is a great substitute for training runs in this microcycle. Keep any training runs (depending on your pre event training) to an hours run at no more than 50-60% of your effort. Plan to do some of these runs on grass or trail to lessen the impact and to vary the footfall.
You need to keep on top of any injuries or strains you have acquired during the event. This is where your training log comes in handy, especially that bit about quality of sleep and the notes section for recording any niggles or strains. Keep monitoring yourself and if you feel like it is too much, stop running and get help. A heart rate monitor is very good for keeping yourself honest about the intensity that you’re running at. By the end of the fourth week you should be back running at your pre event frequency and handling the distance (except the long runs) you did pre event. The intensity has not yet ramped up that bit comes next.
Microcycle 4: Reintroduction of Long Runs and intensity
This microcycle takes you through to your first post- event race or back to your baseline training. As you may have noticed, the further from the endurance event that your recovering from the harder it is to define time lines. This is because everyone is different and there are too many factors to consider. So this is the end of our recovery and this cycle takes about two weeks. You have returned to your running frequency and distance, all strains have been treated now all we have to do is get back to our long runs (if that is your plan) and up the intensity by reintroducing speed work. This needs to be done by adding back in your tempo runs and speed work, but not at pre event levels. Start a level or two below your previous intensity and allow your body to enjoy the training and then it will cope better when you increase the effort levels. You still need to monitor how you are coping with the training and please do not reintroduce the long run the day before you plan to return to your usual track session.
WELCOME BACK TO TRAINING!
Detraining
A frequent question I get from athletes is, “what if I took too long off, will I or could I lose my fitness?”
Detraining occurs when the athletes ceases to training (or reduces the duration, intensity) and the athlete loses the adaptations or gains made by that training. The cessation may be brought about by injury, complete rest or social factors. Whatever the reasons for the stop, the physical gains made can be maintained in part or lost (returned to the pre training level) dependant on a number of factors such as the level of training, the immediate training background, the length of the layoff and the component of fitness (in this case endurance) that is no longer being trained.
While a period or rest and recovery are beneficial, an extended cessation of training may lead to detraining. Well trained athletes or mature athletes may not totally lose their fitness gains and may even regain them after a short period of retraining. Detraining therefore will happen if there is a considerably reduction or a complete cessation of training. Detraining principle is sometimes referred to the reversibility principle or the principle of “use it or lose it”.
How long a timeline before detraining occurs is completely dependent on the factors above. Should an endurance athlete take 2-3 days break? This may be a recovery period after a long run of 4-5 hours but 2-3 weeks may be needed to recover from a period of overreaching/ post marathon or it may be the start of detraining in a sub-maximal trained athlete. The science literature offers little in an exact timeline for the endurance athlete or any athlete for that matter. There are a number of studies (Coyle, Martin et al. 1985; Chambers, Noakes et al. 1998; Millet, Tomazin et al. 2011) but quite a lot of them use different markers or tests and therefore we have a wide range of answers. Below is an estimate of the detraining effects in the distance runner. Again these estimates are subject to numerous factors.
In a case study of an elite rower, the VO? max had decrease 8% in eight weeks and a reduction of 20% in power at peak oxygen consumption in the same time frame. (Godfrey RJ, 2005)
Coyle et al studied seven endurance trained athletes and that despite losing the training effects over time that at 85 days after the cessation of training that there were still some effects of the training to be found in the athletes system (Coyle, Martin et al. 1985).
It seems that runners can minimise the effects of detraining by continuing to run but at reduced levels (reduced frequency and intensity). Cross training could also be of benefit in preventing detraining due to the general nature of the exercise and it might assist in shortening the retraining period. So instead of stopping completely you should try and maintain some form of training, if only to make your come back easier.
So hopefully you have finally recovered, your next decision is where to go from here? Run another marathon, maybe aim to join the 100 marathon club? Or if you’re really tempted, why not come over to the dark side and run an Ultra (it is easy, just look up the Run Ireland race calendar)!
Niall O Crualaoich 16/04/2012
References:
Chambers, C., T. D. Noakes, et al. (1998). "Time course of recovery of vertical jump height and heart rate versus running speed after a 90-km foot race." Journal of Sports Sciences 16(7): 645-651.
Coyle, E. F., W. H. Martin, et al. (1985). "Effects of detraining on responses to submaximal exercise." Journal of Applied Physiology 59(3): 853-859.
Hikida, R., R. Staron, F. Hagerman, W. Sherman, and D. Costill (1983). "Muscle fiber necrosis associated with human marathon runners " Journal of the Neurological Sciences Vol.59:(2): 185-203.
Millet, G. Y., K. Tomazin, et al. (2011). "Neuromuscular Consequences of an Extreme Mountain Ultra-Marathon." PLoS ONE 6(2): e17059.
Pfitzinger, P. (2010). "What happens if you stop training?" Lab report. Retrieved 17/11/2010, 2010, from https://pfitzinger.com/labreports/detraining.shtml.
Microcycle 3: Reintroducing Easy Running
This microcycle usually begins three to four days after the endurance event (barring a long Microcycle 2 or injury or ailment) and lasts approximately four weeks following the race if all is well. If you have injuries or you are unsure then you need to see a medical practitioner before you restart running. Do you need to wait so long before restarting your running? In a study done on 10 marathon runners in 1983, one group did short, easy 20- to 45-minute treadmill running for five days after the marathon while the second group rested completely for five days (Hikida 1983). The resting group recovered better. Another study into the recovery of athletes after a 90km ultra marathon showed that the muscle power of the quadriceps was reduced for up to 18 days after the 90km race and that there was a tendency for the heart rate to increase at submaximal running speeds 25 days after the race (Chambers, Noakes et al. 1998).
The pace of your runs during this period should be easy and relaxed and you should not engage in lactate threshold training in this microcycle. The maximum distance of any run should not exceed the length of any pre event training runs (not counting your long runs). You are still recovering so you should be taking at least one day a week off despite this microcycle being low volume recovery period. Consider taking more rest days if you feel you need them. Follow these easy runs up with foam rolling or a light stretching routine. A yoga class could replace a training session depending on the form of yoga. If you have a regular deep tissue massage, consider increasing the frequency for this microcycle.
Watch your diet in this phase as the post event celebrations sometimes continue well beyond replenishing the lost calories and the rebuild of your energy stores.
Cross training, especially the non-impact kind is a great substitute for training runs in this microcycle. Keep any training runs (depending on your pre event training) to an hours run at no more than 50-60% of your effort. Plan to do some of these runs on grass or trail to lessen the impact and to vary the footfall.
You need to keep on top of any injuries or strains you have acquired during the event. This is where your training log comes in handy, especially that bit about quality of sleep and the notes section for recording any niggles or strains. Keep monitoring yourself and if you feel like it is too much, stop running and get help. A heart rate monitor is very good for keeping yourself honest about the intensity that you’re running at. By the end of the fourth week you should be back running at your pre event frequency and handling the distance (except the long runs) you did pre event. The intensity has not yet ramped up that bit comes next.
Microcycle 4: Reintroduction of Long Runs and intensity
This microcycle takes you through to your first post- event race or back to your baseline training. As you may have noticed, the further from the endurance event that your recovering from the harder it is to define time lines. This is because everyone is different and there are too many factors to consider. So this is the end of our recovery and this cycle takes about two weeks. You have returned to your running frequency and distance, all strains have been treated now all we have to do is get back to our long runs (if that is your plan) and up the intensity by reintroducing speed work. This needs to be done by adding back in your tempo runs and speed work, but not at pre event levels. Start a level or two below your previous intensity and allow your body to enjoy the training and then it will cope better when you increase the effort levels. You still need to monitor how you are coping with the training and please do not reintroduce the long run the day before you plan to return to your usual track session.
WELCOME BACK TO TRAINING!
Detraining
A frequent question I get from athletes is, “what if I took too long off, will I or could I lose my fitness?”
Detraining occurs when the athletes ceases to training (or reduces the duration, intensity) and the athlete loses the adaptations or gains made by that training. The cessation may be brought about by injury, complete rest or social factors. Whatever the reasons for the stop, the physical gains made can be maintained in part or lost (returned to the pre training level) dependant on a number of factors such as the level of training, the immediate training background, the length of the layoff and the component of fitness (in this case endurance) that is no longer being trained.
While a period or rest and recovery are beneficial, an extended cessation of training may lead to detraining. Well trained athletes or mature athletes may not totally lose their fitness gains and may even regain them after a short period of retraining. Detraining therefore will happen if there is a considerably reduction or a complete cessation of training. Detraining principle is sometimes referred to the reversibility principle or the principle of “use it or lose it”.
How long a timeline before detraining occurs is completely dependent on the factors above. Should an endurance athlete take 2-3 days break? This may be a recovery period after a long run of 4-5 hours but 2-3 weeks may be needed to recover from a period of overreaching/ post marathon or it may be the start of detraining in a sub-maximal trained athlete. The science literature offers little in an exact timeline for the endurance athlete or any athlete for that matter. There are a number of studies (Coyle, Martin et al. 1985; Chambers, Noakes et al. 1998; Millet, Tomazin et al. 2011) but quite a lot of them use different markers or tests and therefore we have a wide range of answers. Below is an estimate of the detraining effects in the distance runner. Again these estimates are subject to numerous factors.
In a case study of an elite rower, the VO₂ max had decrease 8% in eight weeks and a reduction of 20% in power at peak oxygen consumption in the same time frame. (Godfrey RJ, 2005)
Coyle et al studied seven endurance trained athletes and that despite losing the training effects over time that at 85 days after the cessation of training that there were still some effects of the training to be found in the athletes system (Coyle, Martin et al. 1985).
It seems that runners can minimise the effects of detraining by continuing to run but at reduced levels (reduced frequency and intensity). Cross training could also be of benefit in preventing detraining due to the general nature of the exercise and it might assist in shortening the retraining period. So instead of stopping completely you should try and maintain some form of training, if only to make your come back easier.
So hopefully you have finally recovered, your next decision is where to go from here? Run another marathon, maybe aim to join the 100 marathon club? Or if you’re really tempted, why not come over to the dark side and run an Ultra (it is easy, just look up the Run Ireland race calendar)!
Niall O Crualaoich 16/04/2012
References:
Chambers, C., T. D. Noakes, et al. (1998). "Time course of recovery of vertical jump height and heart rate versus running speed after a 90-km foot race." Journal of Sports Sciences 16(7): 645-651.
Coyle, E. F., W. H. Martin, et al. (1985). "Effects of detraining on responses to submaximal exercise." Journal of Applied Physiology 59(3): 853-859.
Hikida, R., R. Staron, F. Hagerman, W. Sherman, and D. Costill (1983). "Muscle fiber necrosis associated with human marathon runners " Journal of the Neurological Sciences Vol.59:(2): 185-203.
Millet, G. Y., K. Tomazin, et al. (2011). "Neuromuscular Consequences of an Extreme Mountain Ultra-Marathon." PLoS ONE 6(2): e17059.
Pfitzinger, P. (2010). "What happens if you stop training?" Lab report. Retrieved 17/11/2010, 2010, from https://pfitzinger.com/labreports/detraining.shtml.