Farther or faster? Both improve distance running performance

Date:
January 26, 2022
Source:
University of Jyva"skyla"
Summary:
A study compared two-week blocks of low-intensity training and
high- intensity interval training in terms of performance and
recovery. Both methods can improve endurance performance in
recreational athletes after already two weeks when the training
load is increased significantly from what the individual is
accustomed to.



FULL STORY ==========================================================================
A study performed at the University of Jyva"skyla" compared two-week
blocks of low-intensity training and high-intensity interval training in
terms of performance and recovery. Both methods can improve endurance performance in recreational athletes after already two weeks when the
training load is increased significantly from what the individual is
accustomed to.


==========================================================================
The weekly routine of distance runners typically consists of a permanent
mix of low-intensity training and moderate- to high-intensity training. As
an alternative, it has been suggested that block periodization with a more focused training target within a single period may have its advantages.

In a recent study, block periodization was examined with a setting where participants either added the volume of low-intensity training by 70%
or performed 10 sessions of 6 x 3-min intervals (5 times/week) during
the two-week block. A short block of low- or high-intensity interval
training seemed to be an effective method for recreational athletes.

"Both groups improved their 3000 m running performance immediately after
the block," explains doctoral researcher Olli-Pekka Nuuttila from the University of Jyva"skyla". "The Interval group improved on average
13 seconds and the low- intensity group 11 seconds. The same trend
was observed after the recovery week: the Interval group's time was on
average 19 seconds faster compared to baseline and in the low-intensity
group difference was 17 seconds. No statistically significant differences
were observed between the groups." Interval period more demanding -- monitoring the recovery state is beneficial When recovery was considered, differences were found in the muscle soreness of lower extremities,
which increased at a group level only in the interval group.

The change differed from the low-intensity group across the training and recovery weeks. Increased muscle soreness at the end of the block was
also associated with smaller improvement in the running test. Resting
levels of stress hormone norepinephrine concentrations increased after
the block in the interval group and remained elevated after the recovery
week. The same trend was observed in the nocturnal heart rate variability, which decreased compared to the low-intensity group during the first
week of the block.

"Based on the recovery markers we measured, the interval block seemed
more demanding compared to the low-intensity block," Nuuttila summarizes.

"Therefore, ensuring sufficient recovery especially after such a period
would be important. It is also recommendable to monitor recovery at
least via subjective markers during these types of blocks to avoid
excessive impairment in the recovery state." The effectiveness of block periodization protocols has not been examined in detail in recreational athletes. Previous studies have not investigated, in particular, both
recovery from different perspectives and changes in performance during
a block of varying training targets.

Changes in endurance performance were analyzed by a 3000 m running test,
and recovery state was monitored with nocturnal heart rate recordings and perceived recovery scales. In addition, resting hormone concentrations
were analyzed from urine and blood samples.

Participants were 20- to 45-year-old males and females (15 per group)
who trained recreationally. The study was financially supported by
the Foundation of Sports Institute and the Finnish Sports Research
Foundation. The study was also supported by Firstbeat Analytics Oy,
whose heart rate monitors were used in the data collection.

========================================================================== Story Source: Materials provided by University_of_Jyva"skyla". Note:
Content may be edited for style and length.


========================================================================== Journal Reference:
1. Olli-Pekka Nuuttila, Nummela Ari, Kyro"la"inen Heikki, Laukkanen
Jari,
Ha"kkinen Keijo. Physiological, Perceptual, and Performance
Responses to the 2-wk Block of High- versus Low-Intensity Endurance
Training. Medicine & Science in Sports & Exercise, 2022; Publish
Ahead of Print DOI: 10.1249/MSS.0000000000002861 ==========================================================================

Link to news story: https://www.sciencedaily.com/releases/2022/01/220126144219.htm

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