Regeneration: An important part of the training plan

Those who train hard and prepare themselves systematically for sporting goals deal intensively with the topic of regeneration within a training plan. Because without the necessary regeneration, the desired training stimulus cannot be achieved and the risk of injuries and illnesses can be minimized.

RunAustria head coach Johannes Langer explains:

“Regeneration is the be-all and end-all for all athletes. Active regeneration such as relaxing or light stretching initiates faster recovery. The effect is reinforced by passive measures such as working on the fascia and muscles with rollers, massage, baths, heat and cold applications, electrostimulation, etc. Sufficient sleep, healthy nutrition, relaxation exercises and whole days of rest are also important.”

Sports science disagrees as to whether active or passive regeneration is more effective in the training process. A recent US study came to the conclusion that subjects who actively regenerated between intensive sessions achieved a better recovery effect than those who stayed still and relaxed. The reason for this lies in the better blood flow, since the body can better utilize the lactate during active regeneration (e.g. very relaxed running). The opposing position argues that passive regeneration between intervals has a more effective effect in the long term, since the balance of energy is better regulated and mental fatigue is reduced more.

An essential part of successful regeneration is sufficient, regular and high-quality sleep. Individual top performances are only possible under this condition. Because during the sleep phase, the body breaks down the "stress hormone" cortisol activated during exercise, a hormone that follows a circadian (regular) rhythm. In good harmony, an active life promotes the quality of sleep, but not if you do physical activity in the evening.

As soon as you cross the finish line in Hofstallgasse in front of the Festspielhaus on May 19th, the regeneration phase begins for you after you have reached your sporting goal. Put your feet up for a few days, let yourself be massaged, refill your carbohydrate stores and sleep a lot and well! And listen to quiet music. Because a current study by the University of London comes to the conclusion that soft and slow music can accelerate the regeneration process after physical activity.