The Adaptation Process

 

As you increase the intensity of your training you will start to notice subtle changes in the way your body performs; you will find that you be able to run further or faster and your breathing won’t be so laboured. Repetition and a gradual increase in the quantity and quality of your training, coupled with effective nutrition, hydration and sufficient recovery encourages your body to adapt and change. This type of training is called progressive overload and uses the Adaptation Process to improve performance

 

With new runners the adaptation process happens fairly quickly - our beginners progress from jogging for 30 seconds to being able to run for a couple of miles without stopping in just 10 weeks. Once you start to run on a regular basis the adaptation process can be more difficult to spot, and the challenge all runners face is coming to terms with the fact that there are no quick fixes to performance improvement. If you increase the intensity of your training too quickly, or you don’t allow your body to recover sufficiently between training you risk becoming overtired, which in turn can make you more susceptible to illness and injury. As runners we need to understand the adaptation process and learn what we can do to assist the process.

 

The Adaptation Process has three main elements (1) Exertion (2) Restoration (3) Recovery

 

(1)   Exertion

Progressive overload effectively forces your body to adapt to greater workloads. Depending on the sort of event or race you are preparing for and your experience as a runner, your training schedule should have a gradual increase in the number of miles or length of time spent training. Each training session should have a specific focus (e.g. building strength, speed or stamina) and be scheduled to allow for sufficient time to rest and recover in between. The golden rule is not to undertake hard training sessions on consecutive days; don’t attempt a speed session on Monday after a long run on Sunday. If you want to accelerate the adaptation process you can build some cross-training into your programme, for example swimming or cycling, but remember that this will also increase your overall training load and you will become tired. You must apply the same principles to all other forms of exercise you undertake – only increase the intensity and the time spent cross-training gradually and ensure you include sufficient time for recovery. 

 

(2)   Restoration

The restoration phase is when your body removes the metabolic waste which has built up during training. There are a number of simple things you can do to influence the time it takes your body to complete this bit of the process.

 

·        Cool down –. A gentle jog after a hard speed or hill sessions before you start to stretch will accelerate the removal of lactic acid. Stretching after every training session will improve your overall flexibility and reduce muscle soreness.

 

·        Fluid replacement – Ensure you consume plenty of fluids – a minimum of half a litre of fluid for every hour you run is a rough guide but if the weather is warm or you sweat excessively this needs to be increased. Be aware that long periods of exercise can cause a temporary dip in your blood pressure which can make you feel light headed when you stop running. To overcome this drink plenty of water, avoid too much caffeine as this acts as a diuretic and resist the temptation to indulge in alcohol until you have eaten something substantial.  

 

·        Nutrition – It is essential, especially after a long run, that you eat some carbohydrate and protein within 30-50 minutes of finishing. The protein assists with muscle repair while the carbohydrate replaces lost glycogen. You don’t have to eat loads – little and often should be your mantra – but a simple sandwich (tuna, ham, cheese, egg) or a handful of dried fruit and nut mix or a energy replacement bar will help your restoration. If you can’t face food consider trying a sports recovery drink or have a milkshake.

 

·        Give your body some TLC – After a bath or shower run some cold water over your legs for 3-6 minutes. This helps to increase the blood flow and reduce muscle soreness. If you have done a long run you can also try lying on your back with your legs resting up the wall for 5 minutes – this helps reduce any swelling or “pooling” of blood in the ankles. A light sports massage or even just a bit of self massage of the calves and ankles can be very beneficial. At big events and races they often have people offering massages afterwards for a small fee, but if you are training hard over a long period consider having a regular massage to help break down any little knots of scar tissue. These knots are sites of potential injury as they adhere to the muscle preventing smooth contraction.

 

(3)   Recovery

A balanced training programme will have adequate recovery periods build into it, this ensures that the risks of overtraining and injury are minimised. The key to improved performance is not to measure how much training you can do, but focus on how quickly you recover from your training. If you are still tired on Tuesday from Sunday’s long run then you need to look at your recovery.

There are two types of recovery - passive and active.

·        Passive – This is basically resting and sleeping. As you increase your training you may find that you will require more sleep. As a recovery tool it’s not the actual amount of time you spend asleep it’s the consistency of the sleep pattern. This means that if you can’t sleep the night before a race you shouldn’t worry too much as it’s the previous 3-5 nights sleep that count. Remember - taking a whole day off and not doing any form of exercise is actually good for you! Your performance won’t suffer if you chill out for a couple of days.

 

·        Active – An easy jog (you should be able to sing while running) or doing things other than the running can be a great way to recover. Golf, walking, swimming or cycling at a moderate level will aid your recovery, but you need to learn to listen to your body. If you start to get little niggles or aches or you feel tired then take some time out and rest.