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From Fellrnr.com, Running tips
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== Introduction ==
'''''Exercise does not make you fit'''''
While this may seem like playing with semantics, it is vital to grasp this concept. This is how a single bout of training impacts your fitness:
http://jfsavage.smugmug.com/photos/760120395_wjGad-X3.jpg
Note that the training reduces fitness, and that rest time is requied required to gain the benefits.
== Adequate Rest ==
Ideally, you will get sufficient rest so that you recover from the training stress and get the maximum benefit. This would mean starting the next training session near the peak of supercompensation, as shown below.
http://jfsavage.smugmug.com/photos/760137714_Xiw68-X3.jpg
(The image is quite wide, and may not show up fully on a low resoution resolution screen - there is a scroll bar at the very end of the article, or [http://jfsavage.smugmug.com/photos/760137714_Xiw68-X3.jpg view])
== Insufficient rest resulting in stagnation ==
Without sufficient rest, you may start your next training at the end of the period marked ‘Recovery’. This means that you have not benefited from the training, just barely recovered from it. This can carry on indefinitely, with no improvement in fitness.
http://jfsavage.smugmug.com/photos/760137745_74F7f-X3.jpg
([http://jfsavage.smugmug.com/photos/760137745_74F7f-X3.jpg View image])
== Insufficient rest resulting in injury ==
Without even sufficient rest to recover from the training stress, the fitness level starts to decline, with each training bout further reducing fitness. Sadly, the response to this is often to increase the training stress, creating a positive feedback cycle. Eventually this will result in some type of injury.
http://jfsavage.smugmug.com/photos/760137725_roQsR-X3.jpg
