To progress in running, prioritize consistency over the rigidity of a training plan: adapt the intensity (by replacing interval training with base endurance) or maintain the session, even when fatigued, to strengthen your body over the long term.

noli's read

The advice regarding consistency is supported by sports science: constancy is the primary determinant of chronic physiological adaptations (meta-analysis, Journal of Strength and Conditioning Research). Replacing an intense session with base endurance (EF) is a validated strategy to maintain training volume without overloading the nervous system, although interval training is necessary to optimize VO2 max (RCT, Scandinavian Journal of Medicine & Science in Sports). The idea that running helps in cases of mental fatigue is supported by observational studies on the positive impact of exercise on mood and stress reduction (systematic review, Frontiers in Psychology). Finally, strengthening through impact is biologically accurate: bone tissue and tendons adapt positively to mechanical load via the process of mechanotransduction (observational studies, Sports Medicine). The creator simplifies these processes, but the principles remain consistent with exercise physiology.

the sources

1. 1Wang Z, Wang YT, Gao W, Zhong Y 2023
2. 2Bonnar D, Bartel K, Kakoschke N, Lang C 2018