RE­COV­ERY ZONE

What you do be­tween hard in­ter­vals de­pends on the pur­pose of your workout

Runner's World (UK) - - TRAINING -

STAND­ING

This al­le­vi­ates stress and im­pact be­tween short, fast reps when you’re build­ing speed and strength. Avoid drop­ping your hands to your knees, as this could cause light­head­ed­ness.

WALK­ING

Newer run­ners ben­e­fit most from walk­ing be­tween re­peats of at least 400m – it brings your heart rate down but, cru­cially, keeps blood flow­ing to clear waste prod­ucts.

JOG­GING

It keeps your heart rate el­e­vated, ex­tends the dis­tance of your workout and sim­u­lates lat­er­ace fa­tigue. It is good re­cov­ery for most work­outs car­ried out at less than all-out ef­fort.

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