To improve while running only 3 times per week, you must avoid performing every session at maximum intensity and respect your body's assimilation capacity to prevent injuries.

noli's read

This advice aligns with the fundamental principle of periodization in running, often summarized by the 80/20 rule (80% at low intensity, 20% at high intensity). Scientific literature, notably studies published in the 'Journal of Strength and Conditioning Research' (type: literature review and observational studies on endurance athletes), confirms that a polarized approach improves performance more than constantly high intensity. The risk of injury linked to excess intensity without adequate recovery is also well documented, as the body needs time to adapt its musculoskeletal structures (tendons, bones, muscles). However, stating that injury is a certainty if this capacity is exceeded is a simplification: injury resistance is multifactorial (sleep, nutrition, medical history). The creator uses an educational tone to counter the 'efficiency' bias often observed in beginners.

the sources

1. 1Rosenblat MA, Perrotta AS, Vicenzino B 2019
2. 2Silva Oliveira P, Boppre G, Fonseca H 2024
3. 3Menshikova EV, Ritov VB, Ferrell RE, et al. 2007