How Much Fitness Do You REALLY Lose From Injury?
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- čas přidán 23. 07. 2024
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Second to comment! Love, Dad
I’ve been injured for a couple of months, was in 1:55 800m to 15:50ish 5k shape, and now that I’m running again, 7:00 miles are kicking my butt. Let’s make a comeback together big dawg!
did you even cross train?
@@nc8186 I did until I realized that it would be a season ender, I was nearing burnout mentally and decided to just hit the reset button, so about a 3-4 weeks of cross-training and a 5-6 weeks of nothing but weight/strength training and mobility work. I’m dropping XC and going all in on the 800m with the school I’m transferring to so I figured I could use the mental and physical reset. Definitely regretting it now that I have to get back into aerobic shape tho haha!
@@carsonmalleet4367 Quite contraversial decision to switch to such a demanding (in regard of speed -> shock load) distance as 800 meters. I've got injured really bad preparing for it while in University t&f team (it's a third year of recovery now, patellar tendinitis. They say this injury will stay forever)
Hope this would not be the case with you. Good luck, take care
That was a dope analysis about the lactate buildup graph. You don't hear many videos about this.
Great work as always man!
Great insights. Thank you!
this is a great video thanks Ari
This was incredibly useful. Thanks for posting it!
Love the content! Good shit, keep it up!
Loved this, super interesting analysis!
This was really helpful, sick video Ari!
Excellent video Ari!
Great video Ari!
Bro your vids are so fire
Fascinating. Very useful information. Thank you.
Very interesting and well explained 👍
Very interesting video Ari!! Really cool insight
I love this break down! Great analysis. Sweet laptop case!
This is incredible content. You're a national treasure Ari! Can't wait for your return to racing.
WOW! Good stuff! Extremely informative and interesting!
Excellent video! Thanks for sharing such an informative explanation of lactate measurements.
This was one of your best videos. So informative and interesting. Thanks 🙏🏻
Great vid
Love your content Ari! Nursing an injury at the moment and this video was just perfect timing...
Perfect timing! Currently injured and on week 5 of no running. This was super informative and answered a lot of my questions about this topics. Thanks dude and best of luck with your return to running.
Thank you for making this video. It is helping me a lot. I have also been struggling with an Achilles injury on my right foot, and I was out for 7 weeks. I cross trained a lot and have just started really running again this week. I am more optimistic about getting back to the shape I was in now that I have watched this video. I also really admire you doing an experiment on lactate and exploring the subject. It is intelligent and passionate people like you who will progress this sport further. I hope one day I can help to do something like that as well. Thanks for the inspiration.
I've been injured for a month and almost fully recovered. Lately this was the exact question in my head, so thanks for answering it. Great content!
Great video from a science perspective on injuries! Working through my own Achilles injury on and off
You have become a lactate specialist and it's really interesting. Thank you Ari. Best of luck with your training.
This is a great video to integrate the exercise physiology with the sport-specific recovery. In rehab protocols, the most dynamic and explosive movements are trained at the end after an aerobic base is built back up.
Love it! Can’t tell you how often I’ve had a niggle turn into an injury and I try to convince myself I could probably push through bc I’m worried about losing my aerobic base. This means you don’t have to go back to base building after getting hurt!
Great video.
Ahhh I love when you post new videos
Enjoying the videos and following along.
When is your next race? I want to tune in a root for you!
That track looks amazing!
really informative
That's good to know. If you cross train you keep a great aerobic fitness, basicly keeping your winter gains. After an injury is a great Time to start fast and more specific workouts.
Ease into it a bit obviously but we Can really quickly up the paces.
Thank's !
This is very relatable
Can you also write the Pace in Minute per km . In Europa no one use Mile. I watch from Germany I
I've been running with nerve issues in both feet (neuromas?) for a couple years. Decided Summertime in Florida is a good time time to take some serious time off to heal up (months). You've helped motivate me to start hitting the stationary and maybe the elliptcal, as opposed to doing nothing.
I'm just going through the same as you are but I'm still at the strengthening stage,I've had Achilles tendonitis off and on for 6 years now and what I've learnt is you've got to keep going with the calf strengthening even if you think you've beaten it
Ari Klau the scientist ⚗️🧪🩸
Great video !! Now all you need is some EPO ... you'll recover in no time :D
Good luck!
Interesting video - I am coming back from a running injury training for a half marathon so I am also trying to ease back into it. Got any races planned?
Makes sense
Injury effects everyone differently. Senior year of high school I was running 54 400, 2:13 800, 4:50 mile, 11:00 2 mile, 17:21 5k but then I ruptured my ATFL in my ankle and over 2 years removed I’m just now starting to get back where I can run 4:50’s in the mile consistently
I’ve had right Achilles tendinitis for 5 weeks now. Tired of cross training and hoping to start running again soon
I found high end is 1 for 1
3 months off
3 months back to where you were
Good luck dude, love the honesty and openness
swimming 2 for 1 lol
Really interesting. I'm curious to know if you think accumulated stress skews the numbers at all? So if you inverted the protocol, going straight to intense pace, then tapered down the pace, would you get a higher LT2 threshold and lower LT1 threshold?
Not by much no. There is so little accumulated fatigue until you hit close to LT2. And that’s the beauty of the lactate threshold is that it’s the point where fatigue builds exponentially, and things stay fairly easy if you are below the threshold, especially for reps of only ~6min.
Really enjoyable video Ari, I've recently realized that i must have a major deficit in where my lt2 pace is, i.e. i recently ran a 12k race averaging 3:34 per k, but whenever I do a workout that includes 2k reps at around or under 3:30/k pace, I have to push really hard to sustain the effort for the whole rep, most times i slow down for the second half of the reps to a 3:33 or so.
Do you have any suggestions on what workouts to increase my fitness above lt2, and better my 5k - 3k race pace? Thanks for the help!
I think you’re just doing your threshold work too fast. If you ran 3:34 for ~42 minutes, that’s a great indicator that your “critical velocity” (or “intensive threshold”) is right in that mid-3:30/km range. LT2 (for most people) is closer to 60-80 minute race pace, so for you that might be more like 3:45/km. That means you’re doing those 2k reps basically at 10k pace, so it’s no surprise that they end up being so hard.
The paces themselves don’t matter though, threshold workouts should be considered “moderate” and not “hard” efforts, so if youre struggling to run the pace, it’s too fast. As for 3k-5k pace, sprinkling in some VO2max and anaerobic work is the best way to get faster at the faster paces.
thanks for saying this Ari!! throughout HS i pushed too hard on workouts and burned my body oit so now i have various chronic injuries. my thing to young kids is stay healthy by going slower and youll race faster (and get rest!)
As a highschool runner, I got rectus tendonitis. I couldn’t run for 3 weeks and the build back was slow. 8 weeks later I hit 41 miles and had to taper for state. The year previous, I had run 4:51 and 10:24 and now I have hit 4:51 and 10:31. With goals of hitting 9:45 and 4:35 :/
Nice vid. One question is if you were doing reps long enough to hit a steady state lactate number? For example, if you doubled the time at 5:19 pace would the lactate still been around 1.7 or would it have possibly kept climbing. Maybe you’ve tested this before.
I believe so. Six minute reps (hence why I lengthened the rep from 1600m to 1800m to 2000m as the pace descended) seems to be the “minimal effective dose” to reach a steady state, based on my experience testing periodically throughout sessions in the past. 8 minute or 10 minute reps would definitely be enough but then the test becomes extremely long and too fatiguing. And even if you did say 4-5 minute reps, the ~1 minute rest isnt long enough to clear a significant amount of lactate so you’d still get similar numbers on account of already having run for a while - e.g that 6.2mmol was really a 2km starting at 3.7mmol, not baseline.
You make 6:30 pace look so easy and relax dude. Just like me, but at 11:20 pace 😂
Ari, could you use the bike to work on vo2 max and carry some of that fitness over to the run once the injury allows?
I’ve been very consistent on VO2max work on the bike over the injury and my higher end power feels as good as it has ever been. It might help the super-threshold run fitness come back more quickly than it otherwise would, but it still will take the specificity on the run for weeks/months to get it back.
Very interesting way of looking at data and get to understand what happening under the hood
Even though you don’t lose any aerobic fitness doing cross training, can weight training help your bones, muscles, tendons, and ligaments not lose as much fitness if it doesn’t hurt the injury more?
Wow
What kind of sunglasses are those? They’re pretty sweet.
Knockaround Palisades, $25 and as quality as any $200 shades ive worn. I am not sponsored (yet, would love to be) but they are a great brand.
@@archmdz Thanks
Bottom line: avoid injury at all costs. Slightest niggle in the morning: pull the plug. Best to come into a race "undertrained" and healthy, than to come in overtrained with an injury.
Yep…best advice in the comment section.
i couldnt agree more
customgrow420 intro?? lol
Only real ones know
@@archmdz i love you so much for this
Maybe the data is weird cause you're using reps, it might look better if you use time. Like go out 2 min then turn around and come back so 4 min each step
Science rules
Not fitness, muscle mass/strength
Dude, Trevor is humiliating you silly! give it up son, your best off with AGs. GG!