Changes

==Introduction==There is a natural human belief that if some is good, more is better. This idea is all too often false, and can very be destructive with training. It is important to realize There's an old adage that "running does not make you a better runner - fitter, it is 's the rest that follows running that makes you fitter". Getting the right balance of running and rest is a better runner (See [[Supercompensation critical part of your training, and Why exercise does not make you fit|Supercompensation]])there are a number of factors to consider. So I've reviewed the key available research (see below) and literature to effective training is come to some initial conclusions. * While it's quite possible to balance do the same run every day, this type of training with the restisn't generally effective at improving fitness.==How Often The only training plans I Run=='m aware of that train the same every day are for beginners just learning to run. I * Most training plans have tried many different patterns at least a mix of training easier and harder workouts, as well as some restdays. I have found Only [[FIRST]] attempts some level of scientific validation, but even this plan doesn't seem to take into account the most effective pattern for me available research. * Because running includes an eccentric component (see below) it is quite different to run four cycling and swimming. There is clear scientific evidence, as well as plenty of anecdotal that excessive eccentric exercise can take many weeks to recover from. This is shown most clearly in longer runs and downhill running, where runners can struggle to walk down stairs for days after a weekmarathon. These four days are all 'quality days'; I run for three hours Monday, Wednesday One way of looking at this is that a longer period is needed to recover from long and Friday/or downhill runs. However, then run four hours it's probably better to focus on Saturday. This gives me lots of building up the long running, with enough rest to support and/or downhill runs so that mileagethe recovery period is reasonable. If I were training for the marathon * Shorter distance or shorterrunning, even at race effort, I would train three days per weekcan be recovered from quite quickly in well trained runners. The key to running three or four Race distances of 5-10Km could be recovered from in 2-3 days a week , though this time is that every run is a quality run that requires rest likely to recoverbe longer in slower and/or less established runners. I don't take extra days off to make things easier(For slower runners, the duration becomes longer, but to make things harderincreasing eccentric stress, and less established runners will have less [[Delayed Onset Muscle Soreness]] resistance. Running four days a week enables me to train ) * [[High Intensity Interval Training]] may require the least recovery time, thought this is likely to be highly dependent on those four days much harder than the mode and load. I could if I trained more frequentlyrecommend using a stationary bike for HIIT to reduce injury risk and to precisely control the workout.  My Friday/Saturday runs are the only time I run consecutive days. The idea is It seems that I have not fully recovered from Friday when I do the Saturday runfor some modes of HIIT, so I am doing my longest run on tired legsrecovery can be as short as 24 hours. I do this because I cannot afford the time that it would take * Easy running or training between hard workouts doesn't seem to run have any support in the distances that would otherwise be requiredresearch. I consider Friday/Saturday to be a single training unitPutting this together, though not as effective as the mileage would be if I could do it on suggests a single dayworkout plan should fit this outline. Running four * Endurance training through long and/or downhill running should be built up carefully so that soreness lasts 2-4 days a week is tough. It is tough to run hard enough to need , with the gaps between the endurance runs about 3 times the 48 hours recoverylength of the soreness. But it is also psychologically tough; taking three days off is not as easy as it seems* HIIT workouts or short/fast runs about 3 times/week. The feeling that days off mean not doing enough, or that a rest day will cause fitness to dissipate is corrosive(HIIT could be more frequent. )==Exceptions=Supercompensation =There It's well accepted that exercise is a critical part of improving fitness, and there are exceptions to this advicemany different [[Endurance Adaptations]] that occur. If your running training The primary mechanism for these adaptations is that exercise causes damage and this damage is not hard enough repaired to require 48 hours recovery, you will be better off running more oftenstronger than before the exercise. If you are just starting to runThis is seen in the fatigue that occurs after exercise, then running 5-6 days a week may work and the need for yourest. If you are running for general fitness The term for this mechanism is [[Supercompensation]], and not pushing your body to its limits, then running 5-6 days is a week may work key principle for youcreating training programs. If you are have [[Delayed Onset Muscle SorenessFile:Supercompensation-small.png|none|thumb|500px|DOMS]], such as after a long race, [[Recovery RunsSupercompensation]] may helpis the idea that exercise initially weakens the body, but it repairs itself to become stronger.]]==Training Plans=Long and Downhill Running=The recovery required for longer or downhill running incurs more [[FIRSTDelayed Onset Muscle Soreness]] plan is based around running three (DOMS), which has a much longer recovery time. Most training plans have longer runs every 7 or 14 days a week, and is but the only plan I am aware of research suggests that has undergone scientific evaluation about its effectivenessthe actual recovery period will depend on the severity of the DOMS. Hal Higdon's Advanced II Marathon<ref name="Hal"Recovery periods could be as long as 30-90 days, which is obviously so long that detraining is likely. In practice, I believe that we need to invert the problem. Instead of working out the recovery period for the long/> plan has 6 days of downhill running, but two days are trivialwe need to optimize the running impact so that recovery occurs in the right time period. Jeff Galloway<ref name="Jeff"A long/> uses four daysdownhill run that produces performance deficits that are not resolved well before the next long/weekdownhill run are too stressful and the effort needs to be reduced. =The RunnerScience of Recovery=Below are the studies I's World beginners plan <ref name="RW"/>is four days/weekve found looking at the timeline of recovery from exercise stress. Overall, the time to recover from varies enormously between different types of training and different subject groups. (The RW intermediary & advanced My conclusions from the research are 5 days.) that [[Jack Daniels Running FormulaHigh Intensity Interval Training|Jack DanielsHIIT]] (my favorite coach) defines just two work outs a weekcan be recovered as quickly as 24 hours, and leaves it up short race distances in 48 hours, but marathon, ultramarathon, and [[Delayed Onset Muscle Soreness| DOMS]] inducing exercise can potentially take weeks to recover from. Importantly, subjective feelings of recovery seem to you how you fit be inadequate in evaluating the other milesactual recovery. ==Active Recovery/Easy Daysfrom Eccentric and Downhill Exercise==What about 'active recovery'? I've only found one scientific study <ref name="neuro"/><ref name="Active"/> and that indicated that active recovery does nothing to helpBecause running always involves an eccentric component, this modality is quite important as it produces [[Delayed Onset Muscle Soreness| DOMS]]. On the other handThe eccentric component is particularly important for endurance running, especially when it did not indicate includes downhill running. The immediate muscular weakness that active recovery does any damage eitheroccurs with eccentric exercise compromises performance in longer runs.==Active Recovery – Other meanings==* 'Active Recovery' can refer The repeated bout effect, which provides significant subsequent protection from DOMS has to doing low intensity exercise between be carefully balanced with the work potentially elongated recovery periods of [[Introduction to Interval Training|Interval Training]]. The research suggests that recovery can take many weeks, which something that is effectivelikely to produce impaired subsequent training. * Doing gentle A study of 192 subjects undergoing eccentric muscle damage found that recovery was extremely protracted<ref name="SayersClarkson2001"/>. The eccentric damage resulted in peak force being reduced to 43% of the pre-exercise level immediately after the exercise immediately after intense exercise (the cool down) may have some benefits. There is anecdotal evidence that walking for 20-30 minutes after a long . There was no recovery at 36 hours, and by 132 hours (5.5 days) they were still reduced by 33%. Of the 32 subjects that had their peak force reduced to <30% of their initial levels, 20 were retested after 26 days and had only regained 81% (males) and 93% (females.) A further subset of 9 subjects did weekly testing that recovery took between 33 and 89 days! ''This suggests that recovery from eccentric exercise can be extremely protracted, and that the "eccentric dose" needs to be built up carefully''. * Ten soccer playing students with an average [[VO2max|V̇O₂max]] of 54.6 were evaluated before and several times after performing 30 minutes of downhill running<ref name="ChenNosaka2007"/>. They ran downhill at -15%, a fairly steep gradient, with speed set to 70% [[VO2max|V̇O₂max]]. Maximum strength was reduced by an average of 21%, 1 hour after the descent and recovered slowly until day 5 when they were back to normal. Muscle soreness peaked on day two, and returned to near baseline (no soreness) by day 5. Interestingly, creatine kinase (CK), a marker of muscle damage remained elevated for the 5 days of the study (~420-460 U/l.) Their [[Running Economy]] was impaired from 1-hour post descent through to day 3 at speeds varying from 65% to 85% of [[VO2max|V̇O₂max]], but returned to baseline by day 4. Likewise, many other markers such as respiration, and heart rate were elevated though to day 3, returning to baseline at day 4. ''This suggests that as little as 30 minutes of downhill running produces noticeable muscle soreness will create impairment for 3-5+ days, and that muscle soreness is not a reliable indicator of recovery''. * A shorter study of 9 well trained runners and triathletes found that 30 minutes of downhill running at 70% [[VO2max|V̇O₂max]] resulted in impaired [[Running Economy]] 48 hours<ref name="BraunDutto2003"/>. Unfortunately, no other time periods were evaluated, but ''this study also suggests recovery from downhill running lasts more than 2 days''. * A study of 14 fit, active subjects underwent 45 minutes of downhill running at 10 degrees (17.6%) and evaluated before, after, then at days 1, 4, and 7<ref name="KoskinenHoyhtya2001"/>. They found that the CK marker of muscle damage was elevated for the first day, returning to baseline at day 4. The study found that CK levels were higher after running in cold (5c) rather than warm (22f) conditions. The CK levels were quite high, peaking at nearly 1,200 U/l. ''This study suggests that recovery from downhill running could be much shorter than other studies''. * A study looked at 10 female runners, [[VO2max|V̇O₂max]] 48 (42-56), who underwent 30 minutes of downhill running at 74% of [[Maximum Heart Rate| Max HR]] and -15 degrees (26.8%)<ref name="HamillFreedson1991"/>. The runners had no change in [[Running Economy]] 2 or 5 days later, which is a little surprising given the steepness of the downhill running. Looking at the results, muscle soreness was higher on day 2 but near baseline on day 5, though the scale is not clear. The CK values were elevated on both days, but the levels were lower than in other studies, reaching 150 on day 2 and 106 on day 5. By comparison, another study had CK values of well over 400<ref name="ChenNosaka2007"/>. This ''suggests the runners were accustomed to downhill running, which creates a large protective effect from [[Delayed Onset Muscle Soreness]]''.* A study looked at 50 male students ([[VO2max|V̇O₂max]] 55 +/-6) underwent 30 minutes of downhill running at 15% (8.5 degrees) at 70% [[VO2max|V̇O₂max]]<ref name="ChenNosaka2008"/>. Muscle soreness peaked after 1-2 days and lasted 4 days, while muscular weakness peaked at 20% down immediacy after the downhill, but was still down by 5% after 7 days. CK peaked around 1-2 days, but was still elevated at day 7. [[Running Economy]] was reduced by 5% after two days and was reduced by 2% after 7 days. ''This suggests that the impact of downhill running can last more than 7 days''. * It's worth noting that Glycogen replenishment is much slower after eccentric exercise and this <ref name="DoyleSherman1993"/>==Recovery from High Intensity Interval Training Recovery==There is some indication that recovery from [[High Intensity Interval Training| HIIT]] can occur in as little as 24 hours. It seems likely that different modalities of HIIT will produce different recovery periods, but it also seems likely that recovery from effective HIIT can be far faster than other forms of training. * A study of netball players looked at their recovery from a simulated game<ref name="KingDuffield2009"/>. The players underwent performance testing before and after simulated games on two consecutive days. The simulated game involved sprinting and I believe is close to [[High Intensity Interval Training]]. The study used various recovery protocols lasting 15 minutes after each simulated game, with no differences found between interventions. Of interest here, there was no degradation in performance between days. ''This suggests a rapid recovery, within a day, from HIIT''. * A similar study using a simulated rugby game, repeated after 24 hours found no performance differences on the second day<ref name="DuffieldEdge2008"/>. The simulated rugby game was an 80-minute-long, high-intensity exercise circuit, and performance determined by repeated 20-m sprints and peak power. ''This study also suggests recovery from HIIT within a day''. * A study of 10 healthy volunteers compared to training protocols that were identical other than the frequency of training<ref name="Parra-2000"/>. Both protocols used 30 seconds of maximal cycling with 12-minute recovery periods (unusually long), and the number of repetitions was increased during the study as the subjects became fitter. Both groups performed 14 training sessions. In one group, the subjects trained every day for 2 weeks, while the other group had two-day rest periods between each training session, spreading the 14 sessions over 6 weeks. The subjects without rest days did not improve either average or peak power during a 30-second Sprint test, while the subjects that did have rest days improved both of values. ''This could mean that rest days between HIIT sessions are good idea, or it could mean that it takes more than two weeks to see the benefit of this type of training''.* Most studies of [[The Science of High Intensity Interval Training]] use 3 or 4 sessions per week, but there is rarely a control using other training frequencies. ''This suggests that 3 or 4 sessions per week is effective, but there's no indication of what is optimal''. ==Recovery from Short Race Distances==The research into shorter distances suggests that even race efforts at 5-10Km can be recovered from in 48-72 hours. * A directly relevant study for runners looked at recovery from a completive 10Km track race<ref name="Gómez-2002"/>. The 10 male subjects were former collegiate athletes, and their 10Km times averaged 35 minutes with other indications this was an "all out" race effort. Immediately after the race there was some impairment of force production in the hamstrings, but not the quads. This hamstring impairment is believed to be predominantly in slow twitch fibers with fast twitch remaining unaffected. Both hamstrings and quads fatigued more quickly after the race compared with prior. After 48 hours, most measurements have returned to pre-race levels, though the hamstrings still fatigued more quickly, only recovering about half of the prior capacity. ''This suggests that 48 hours is sufficient to mostly recovery from a 10Km race''.* A study of 12 well trained runners (9 male) looked at their recovery from a 5Km time trial<ref name="BosakBishop2005"/>. Runners performed the 5Km time trial and then either had 24 hours or 72 hours of rest before doing another 5Km time trial. The average time for the first 5Km was 19:49 (16:41-22:18), so these were reasonable, but not elite runners ([[VO2max|V̇O₂max]] was 63 for the men and 60 for the women.) The 5Km time after only 24 hours recover was 10 seconds slower (p=0.03) while the time after 72 hours was not different from the baseline run. Notably the runners felt the same before each run, both in terms of soreness and fatigue, so the degradation was not noticeable to the runners. ''This suggests that 24 hours is insufficient for recovering from a 5Km time trial, while 72 hours adequate. It also suggests that subjective feelings of recovery may be misleading.''==Recovery from Marathons==The research shows a wide variation in recovery times from a marathon, with as little as 5 days to greater than 7 days. No studies checked for longer than 7 days, which means we have no indication of the upper limit. My personal experience is that recovery from a marathon can often take more than 14 days for those unused to the distance, but with practice, recovery can be as short as 48 hours. Much of the difference seems likely to do with resistance to [[Delayed Onset Muscle Soreness| DOMS]] that occurs with repeated bouts. * A 1984 study of 10 marathon runners looked at their recovery<ref name="Sherman-1984"/>. The runners had previously run marathons, but not in the previous 6 months and trained an average of 104Km/~60miles week in the 3 months leading up to the race and all achieved personal bests in the race. They had a [[VO2max|V̇O₂max]] of ~68 and marathon times around the 3-hour mark. The runners were tested before, ~20 minutes after the race, then at 1, 3, 5, and 7 days post-race. The runners were split into two groups, with one resting and the other did "active recovery" of easy (50-60% [[VO2max|V̇O2max]]) runs for 20, 25, 30, 35, 40, 45 minutes each day post-race. Ratings of perceived soreness peaked on the first day and returned to baseline (no soreness) by the 5th day, with no differences in soreness between the two groups. Work capacity measured over 50 leg extensions was reduced in both groups on day one to the same level. Work capacity didn't improve in the rest group on day 1 after the marathon, while the active group recovered partly. On days 3, 5, 7 the active group did not recovery work capacity any further, while the resting group regained all the lost work capacity. A similar result occurs with the maximum strength, with the active recovery group regaining less strength than the rest group. However, both groups were still below their pre-race maximum strength after 7 days. ''While this is a small sample size, this suggests that recovery from a marathon race can occur within 7 days if the runner rests, and it suggests that muscle soreness is not a good measure of recovery.'' * A test of compression garments found that maximum strength was impaired at 48 hours after a marathon, but returned to baseline after 72 hours, though markers of muscle damage (CRP) were still elevated at 72 hours<ref name="HillHowatson2014"/>. However, there was wide individual variability in the time course of both strength and muscle damage markers. ''This suggests that some runners can recover strength from a marathon within 72 hours, even though markers of muscle damage remain. ''* A study of the impact of a marathon on muscle fiber damage (necrosis) in 10 male marathon runners found the damage lasted at least 7 days<ref name="HikidaStaron1983"/>. The study used biopsies pre-race, post-race, then days 1, 3, 5, and 7. The damage was most prevalent on days 1 and 3, but persisted to day 7. This damage appears to be very similar to [[Delayed Onset Muscle Soreness]], but unfortunately there were no samples after day 7 to indicate when full recovery occurred. (The runners' times varied between 2:31 and 3:39.) ''This suggests that recovery from a marathon may not be complete in some runners after 7 days.''* A study on eight elite male marathon runners found that maximum voluntary contraction was reduced post marathon race (2:34 average time), but recovered by five days. Rather strangely, [[Running Economy]] at marathon pace was impaired immediately after the race, but two- and five-days post-race their RE was better than before the race<ref name="PetersenHansen2007"/>. ''This suggests that some runners (including elites) can recovery from a marathon in less than five days. ''* A study of 7 experienced triathletes (6 male) were evaluated before, during, after 2 hours, then after 2, 4, and 6 days following a marathon distance treadmill run<ref name="KyröläinenPullinen2000"/>. Their [[Running Economy]] fell during the run, and was impaired at 2 h (14%), 2 days (10%), 4 days (2.4%), and 6 days (2.4%) post marathon. CK was elevated after the marathon, returning to baseline at day 6. ''This suggests recovery from a marathon can take longer than 6 days. ''* A study of 7 runners in the 1979 Stockholm Marathon found that they had predominantly depleted the [[Glycogen]] in slow twitch fibers of the quad, and they had reduced fatigue resistance but not reduced maximum strength<ref name="Jacobs-1981"/>. The runners finished the marathon between 2:22 and 3:30. Another group of 10 subjects used a combination of 30 min cycling, 75 min running and sprinting to reduce the glycogen of both fast and slow twitch fibers, resulting in both reduced fatigue resistance and reduced maximum strength immediately after the exercise. ''This doesn't indicate the timeline for recovery, but shows that a marathon race produces muscular weakness''. ==Recovery from Ultramarathons==There is even less research into ultramarathons than marathons, but not surprisingly, recovery from an ultramarathon effort can be protracted. It's unclear if ultramarathons can produce an improvement in fitness. It seems probable that some aspects of fitness may improve (such as DOMS resistance), but some detraining may occur during the protracted recovery. * A study of runners in the 90Km/56-mile Comrades Marathon found [[Running Economy]] was reduced for the 32 days after the race, though only day 25 was statistically significant<ref name="ChambersNoakes1998"/>. Muscular strength as measured by jumping was reduced for 32 days, though only statistically significant for 3-18 days depending on the jump type. The study only included 8 runners, so statistical power was low. ''This suggests that recovery from an ultramarathon can take up to 32 days.''* A study of 72 runners at the 100 mile/161Km Western States Endurance Run found 400m run time was slower 3- and 5-days post-race, while muscle soreness peaked on race day and gradually declined over the following 7 days<ref name="HoffmanBadowski2016"/>. Subjective muscle fatigue peaked immediately post-race and returned to near baseline by 7 days post-race. ''This suggests that recovery from an ultramarathon can take more than 5 days. ''==Recovery from Strength training==There are many studies on strength training, but the one below is noteworthy as it calls out the time supercompensation. After all, maintaining baseline performance is not the goal of training. * A 2003 study of the recovery from strength training showed the time course for [[Supercompensation]] <ref name="McLester-2003"/>. The 30 male subjects were experienced in strength training, having used a protocol of training 3-4/week for at least 12 weeks. 20 were in their 20s, 10 in their 50s. The exercise was 7 sets to failure for the older men and half of the younger, or 3 sets to failure for the remaining 10 younger men, each over 8 muscle groups. All subjects were weaker after 24 hours, with performance returning to baseline after 48 hours, with Supercompensation to above baseline at 72 hours. This suggests that 48 hours may be insufficient for optimum recovery from strength training. ''This is study suggests that supercompensation can occur in 72 hours after strength training when recovery to baseline is complete within 48 hours. ''==Recovery and Elite Athletes==There is very little evidence of the optimal recovery from elite athletes that I could find in the available research. However, it's been noted<ref name="BishopJones2008"/> that the improvement in performance after a [[Practical Tapering| Taper]] suggests that athletes are typically under-recovered. This improvement is typically 2%, with a range of -2.3% to 8.9%, which is a huge benefit for an elite athlete in such a short period<ref name="BosquetMontpetit2007"/>. =The Science of Measuring Recovery=A key problem in knowing how frequently to train is measuring recovery. It seems intuitively obvious that different modes of training and different training loads will result in different recovery periods. Running an easy mile will result in no appreciable need for recovery, while running hilly 100-mile race could leave me impaired for weeks. * A common approach in research is to use maximum strength<ref name="SayersClarkson2001"/> or maximum power output<ref name="Busso-2002"/> as a measure of recovery. This seems to be one of the best measures, but obviously the test itself incurs a training load. It seems possible that a short test, using a brief (2-3 minute warm up) followed by 20-30 seconds "all out" might provide insight into recovery without significant training stress on the athlete. * Using blood markers, such as creatine phosphokinase (a marker of muscle damage) can be used to track the impact of exercise and recovery<ref name="ChevionMoran2003"/>. Of course, this is of little use outside of a research context. * There's been a lot of interest in using Heart Rate Variability (HRV) for measuring training stress and recovery. However, I've never seen any relationship between HRV and my training/recovery status. A study of 57 elite Nordic-skiers over five years also found no relationship between HRV and training load<ref name="SchmittRegnard2018"/>.=The Science of Training Frequency=There's relatively little research that goes beyond recovery into training frequency and recovery from repeated bouts. There are some indications that lower frequencies might be more effective it's hard to be more definitive. Based on the research above on recovery, it seems likely that the specifics of the exercise may have a huge impact on the appropriate frequency. * A study of six untrained subjects looked at how training frequency effected both recovery and gains in fitness<ref name="Busso-2002"/>. The study used intermittent cycle training three times per week for 8 weeks (low frequency) followed by a week without training, followed by training five times per week for 4 weeks (high frequency). The study then fitted their recovery measured using the maximum power over 5 minutes into a mathematical model. The low frequency training subjects recovered in 0.9 days, but the high frequency took 3.6 days to recover. In addition, the high frequency training produced lower benefits from the training effort. The main flaw in this study is that the high frequency training follows the lower frequency training, so the subjects have improved their fitness, which normally results in a slower fitness improvement. ''This study suggests that training 5/week impairs recovery compared with 3/week, but the study flaws means this could be an artifact of the design''. * A 1986 review of 30+ studies looked at training to improve [[VO2max|V̇O₂max]] <ref name="WengerBell1986"/>. The study found that across all fitness levels and intensities, fitness improvements increase with training frequency up to 6/week (no study looked at 7/week.) For lower fitness individuals ([[VO2max|V̇O₂max]] 30-40), improvements were proportional to frequency, with 2/week producing improvements, but 5-6/week being most effective. For [[VO2max|V̇O₂max]] 40-50, training for 4/week or 6/week seemed to be most effective. Finally, for [[VO2max|V̇O2max]] 50-60, 3/week might be the most effective. However, the wide disparity in the protocols of the underlying studies creates means the results have to be used with caution. =The Science of Active Recovery=Active recovery is the idea that low intensity exercise improves recovery from high intensity exercise. In the context of easy exercise on the day after hard exercise, one study found that indicated that active recovery does nothing to help<ref name="Andersson-2008"/>. Another found that active recovery after a marathon significantly impaired strength and work capacity, even though muscle soreness was gone<ref name="Sherman-1984"/>. An analysis of the evidence on active recovery noted that "evidence that active recovery enhances recovery between training sessions is currently lacking"<ref name="Barnett-2006"/>. A study looked at the recovery from downhill running in 50 male students ([[VO2max|V̇O₂max]] 55 +/-6)<ref name="ChenNosaka2008"/>. The runners either rested or ran for 30 minutes each day for 6 days. The post-downhill runs were at 40%, 50%, 60%, or 70% of [[VO2max|V̇O₂max]]. There were no differences between rest and running in measures of muscle soreness or [[Running Economy]]. ==Other Uses of the Term "Active Recovery"==Note that "Active Recovery" can have other meanings:* 'Active Recovery' can also refer to doing low intensity exercise between the work periods of [[Introduction to Interval Training| Interval Training]], which is effective as it metabolizes lactate and speeds up the short-term recovery needed before the next interval. Active recovery also limits the additional cardiac stress that occurs when you stop running as the muscle compressions help venous return to the heart, maintaining blood pressure. * Doing gentle exercise immediately after intense exercise as a [[Cooldown]] may have some benefits. There is anecdotal evidence that walking for 20-30 minutes after a [[Long Run]] reduces [[Muscle| muscle]] soreness. =Training Plans=The [[FIRST]] plan is based around running three days a week, and is the only plan I am aware of that has undergone scientific evaluation about its effectiveness. Hal Higdon's Advanced II Marathon<ref name="Hal"/> plan has 6 days of running, but two days are trivial. Jeff Galloway<ref name="Jeff"/> uses four days/week. The Runner's World beginners plan <ref name="RW"/>is four days/week. (The RW intermediary & advanced are 5 days.) [[Jack Daniels Running Formula| Jack Daniels]] defines just two work outs a week, and leaves it up to you how you fit in the other miles.=Advanced Topics===Overload Training==Running hard or long everyday will build up cumulative fatigue as the body does not have sufficient time to recover. If this is kept up to long, then some type of failure will occur; either injury or some form of [[Overtraining]]. However, it is possible to run for a number of days consecutively, building up deeper cumulative fatigue, and then taking a longer rest period. This is one of the principles of the [[Three Phase Taper]].==Multiple Workouts Per Day==Running 3 or 4 days/week does not mean running at most once per day. It can be effective or necessary to run more than once per day while running fewer days per week. Running more than once in a day can provide some of the training stress of a single longer run reduces muscle soreness.  ==See Also==

 ==References==

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