I would like to know if there´s any other benefit we can take from Tempo besides conditioning ?
It´s a good idea use Tempo for work on technique since we´re doing tempo under 75%.
And how many of you are using spikes while doing tempo and the mostly used surface ( grass ? sand ? asphalt ? syntetic track ? )
From a biomechanical standpoint jogging, running and sprinting are all very different so therefore it should not be used to work on technique. However relaxtion and posture can be a focus.
As you stated Tempo is used for conditioning as well as recovery. Since it is used for recovery you want to find a soft surface to reduce stress on the body. Grass or fieldturf is best. It should always be done in trainers or barefoot. Never in spikes.
I agree Quik…Grass is what should be used. I use Tempo to work on relaxation and fluidity.
I agree as well! I use tempo primarily for recovery, and find that it does benefit me greatly.
Last year, I would just rest after an intensive workout, but found it would take me 2-3 days to recover properly. By incorporating tempo, recovery is down to 1-2 days.
I agree in part with this, i´ve notive that 1 day after Tempo i´m ready, but i guess i was doing tempo in a wrong way, i was using spikes, running at track and doing over 75% always.
Plus, i was running trying to use the balls of feet like in sprints.
Spikes :eek:??? Listen to Quik … take the spikes off.
I know a guy who does him tempo on a track, and he says it doesn’t affect him, but the track I train on is hard on the body, so the less time I spend on it, the better. I usually do my tempo on a soccer field or occasionally on trails behind my house if the field is in use.
My tempo is done at around 60-65%. Anything above that for me defeats the benefits of recovery.
I also run on the balls of feet, but not for speed. As Quik and Jason pointed out, I work on form and mental as well as physical relaxation. It amazing how fast a session will go by just by focusing on those aspects.
Malik
Gentleman, tks for the replies.
You all know those days where we got very very sore from our work ( speed work day 4ex. ). It´s better take a total rest day after hard work ? Any of you experienced faster recovery using tempo instead of total rest ?
I usually do 1 hard day, followed by tempo, followed by rest. Depending on how I feel, I may do another hard session after tempo, but I make a habit of doing tempo after a hard session though because it helps me recover better in the long run.
Malik