Supercompensation: why we run faster?
Interval training is useful, interesting, and, overall, cool. Although, not easy. When done correctly, interval run training will make you progress in speed of running, and also give pleasure emotionally and aesthetically.
The most interesting thing about interval training is “supercompensation” or extra recovery effect: the moment when you reach a higher running level after recovering from a heavy load.
Running progress at a certain point is only possible if you challenge yourself to run faster than you are able currently. It sounds strange, but this is how it is.
To run faster than yourself, start with short distances. Run 5–7 of 400m intervals with a speed (at the pace) significantly faster than you would normally run 10km in the competition.
Let yourself recover breath and recharge energies by combining fast 400m and slow 400m of jogging. You will get from 4.8 to 5.6 km of intervals, plus a 2 km of the warm-up before and the cool-down after.
Supercompensation only works if you recover enough after an unusually high load. It takes 1 full day of rest or 2 sleep cycles to recover from intervals. If you do this your performance will “rocket”.
Try running 8–10 km on 2nd or 3rd day. Most likely you will be surprised at yourself — how much easier and faster you can run!
However, do not expect that the same 2 days will be enough for you to “digest”, let’s say, 21 km. This time you will need to wait up to 2 weeks. But the effect will be similar — after 2 weeks you will feel a surge of energy and secret power.
Unlike fast and long distance running, fast and short intervals are much easier to “serve the purpose” as they fire you up but don’t burn out. Therefore, by running intervals 1 time per week, you can significantly raise your running form.
There is a tricky thing about supercompensation skyrocket effect: it lasts 2–3 days. If not combined with other important ingredients you will get back to where you started from. The trick of maintaining your new functional level is the Top-goal of individual training and your Coach’s major job.
OMY! Sports is exactly about it. Come and try it with us.