How much time should you spend working at your maximum level in your sport, compared to miles or days spent going at a relaxed pace?
Researchers at the University of Madrid in Spain divided competitive distance runners into two groups. One group did frequent intense workouts and fewer slow recovery miles, while the second group did fewer intense workouts and more slow miles (Journal of Strength and Conditioning Research, August 2007).
At the end of five months, the runners who did fewer intense workouts and more recovery miles improved far more than those who ran fewer miles and spent a lot of their time trying to run very fast.
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Anytime you place an overloading stimulus on the muscle tissue (such as when you lift heavy weights), you are going to create tiny little tears in the muscle that basically are breaking down the fibres. When given rest, the muscles will rebuild themselves, growing back stronger so they can be more resilient in the future.
Along with this muscle tearing process, one thing that is often experienced by individuals is a tendency to feel some muscular soreness about a day or so after heavy lifting or strong cardio workouts. While you do not need to feel muscular soreness in order for it to have been a good workout, the two are often experienced together.
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The faster an athlete moves in training, the faster he or she will be able to move during competition. So athletes use a training technique called interval training in which they run, cycle, skate, ski or swim very fast for a short time. When they become severely short of breath, they slow down until they recover, and then move very fast again.
Researchers at Ithaca College showed that athletes can gain as much by doing this type of intense interval training on consecutive days as on alternate days (Medicine & Science in Sports & Exercise, September 2007).
Interval training causes considerable muscle damage, so it usually leaves athletes sore the next day. Most trainers recommend exercising at a slower pace until the soreness disappears. That is why athletes usually follow each intense day with one or more easy days.
However, many competitions require an athlete to exercise flat out for several consecutive days. He/She may have to compete in multiple preliminary heats over several consecutive days to reach the finals.
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I remember singing a rather cheesy song during my grade school P.E. class: as we bent down to touch our toes, our teacher made us sing – in a cacophonous tone - “s-t-r-e-t-c-h rubberband!”
I used to giggle when we sang this song, but I wasn’t giggling a few years later after I struggled through a string of running injuries largely due to negligent stretching and poor flexibility.
Go ahead … ask yourself … “How many IT-band flare-ups you could have prevented if only you would have taken an extra five minutes to stretch?”
While many athletes consider aerobic exercise, strength training, and nutrition as three critical components to establishing a balanced fitness routine, they often disregard the importance of flexibility training.
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Will you recover faster from a long run by resting, or by exercising at a leisurely pace?
Most experienced athletes find that they recover faster by going easy the next day. On the day after you exercise vigorously, your muscles feel sore because they are damaged, and running fast with sore muscles injures them.
However, studies at the University of Massachusetts showed that athletes who exercise leisurely on the day after hard workouts are less likely to be injured than those who recover by taking the day off. Exercising during recovery causes muscles to grow more fibrous tissue that helps protect them from injury.
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If you’d like to try a holistic approach to muscle soreness, you should give Boiron’s Arnica Gel a try. We found it to have a far superior odor than traditional favorites (i.e. - IcyHot), but yet often more effective for pain relief. Below are the results of TFS’s product testing, small-scale double-blind trials, and overall review.
Product: Boiron’s Arnica Gel
Price: $5.76 (1.5 oz.); $9.12 (2.5 oz.)
Rating: Very Good 7.8/10.0
Pros: Non-greasy; very mild smell; all-natural; quickly absorbed; effective on mild muscle pain and soreness
Cons: More expensive than traditional remedies; comes in tube instead of a more convenient “roll-on” form
Overall: Very good choice for runner’s to use at home for reducing muscle soreness and helping to prevent injuries without the offensive odor inherent to analgesics like Icy Hot and Tiger Balm.
The arnica gel that we tested is made by Boiron, a major manufacturer of homeopathic products. Homeopathic medicines use therapeutically active micro-doses of mineral, botanical, and biological substances. Homeopathy has been used for hundreds of years and is currently recommended to millions by health-care providers around the world.
Arnica is an all-natural treatment option that is marketed by Boiron, and many other holistic manufacturers, for the relief of: stiffness, aches and pains, muscle soreness, swelling and discoloration from bruises, and other minor ailments.
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If you want to become very strong, you should lift heavy weights, eat carbohydrates before you lift and eat plenty of protein afterwards.
Normal amounts of insulin help muscles grow, and eating carbohydrates causes your blood sugar to rise, which, in turn, causes your pancreas to release insulin. Taking in large amounts of protein after a workout helps muscles to recover faster from hard exercise, so you can do more hard work and grow larger and stronger muscles (Journal of Physiology).
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Fitness refers to your heart, and the harder you exercise, the more fit you become. But every time you exercise vigorously your muscles are injured, and the harder you exercise, the longer it takes for your muscles to heal. Muscle biopsies done the day after a person exercises vigorously show bleeding into the muscles and disruption of the Z-bands that hold muscle filaments together. You are not supposed to exercise vigorously again until the muscle soreness disappears.
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TFS makes every effort to be unbiased and objective when performing product reviews; often doing double-blind tests to ensure such high standards. However, it should be noted up-front that our team, in general, does not find muscle/heat rubs to be the most effective means of treating muscle soreness, pain, fatigue, etc.
Product: BodyGlide Muscle Formula
Price: $7.99 (1.3 oz), $12.99 (2.5 oz)
Rating: Average 5.85/10.0
Pros: Easy to apply; water & sweat resistant
Cons: Requires a lot to feel an effect; the smell
Overall: If you usually use heat rubs like Icy Hot, then this is a better choice. Otherwise, you’re better off using some combination of massage, heat/ice, stretching and The Stick to treat sore muscles.
Note: Although this review is authored by just one of TFS’s team members, it reflects the cumulative results of the entire groups’ trial.
Effectiveness - 5.5 - Muscle Formula is marketed as being able to help treat and/or address minor pain and soreness. It also claims to aid in the healing process and to improve circulation & muscle and joint flexibility.
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One of the most difficult problems for athletes is knowing when you are training too much. You make a muscle stronger only by stressing that muscle, feeling sore on the next day, and taking easy workouts or days off until the soreness goes away.
Then you are supposed to take a hard workout again. If you do not feel soreness on the day after a hard workout, you have not injured your muscles, and they will not become stronger. However, if you try to work hard when your muscles feel sore, muscles do not recover and will feel sore all the time.
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