Biblioteca

Science Translational Medicine: muscle biopsies after exercise + massage show massage downregulates inflammatory cytokines (NF-kB) and upregulates mitochondrial biogenesis signals.

Cochrane meta-analysis: stretching before/after exercise produces ~1 point soreness reduction on a 100-point scale. Effect 'so small as to be not clinically worthwhile.'

Sports Medicine review of DOMS mechanisms and treatments. Confirms eccentric exercise causes sarcomere micro-trauma; static stretching is ineffective; active recovery temporarily manages pain via blood flow.

3-day mini-taper before any benchmark (5K test, race): drop volume, keep brief race-pace strides, eat carbs aggressively.

Treadmill (Mon/Tue/Thu/Sat) for controlled measurement and intervals. Street (Sun) for race-condition specificity.

20-second strides at near-goal pace keep fast-twitch neural pathways primed without lactic acid build-up — pure software refresh, no hardware stress.

Z3 'comfortably hard' tempo pace — too hard to count as easy, too easy to deliver threshold/VO2max stimulus. The canonical Polarized 80/20 violation.

Average-based metrics (IF, rTSS) systematically under-represent the neuromuscular cost of interval workouts because walking recoveries pull down the workout average.

Pushing well above LT early in a hard session causes H+ accumulation that the body can't clear, forcing a slow second half on heavy acidic legs.

In any progression cycle, pull intensity OR volume — never both. Pulling both invites catastrophic fatigue and injury.

Fitness is gained DURING recovery, not during the workout. Insufficient rest between hard sessions = no adaptation, only fatigue.

Spending massive time at strict easy paces builds mitochondrial density, so baseline easy pace gets faster at the same heart rate.

~80% of weekly volume in strict Z1/Z2; ~20% in Z4/Z5. Avoid the Z3 'gray zone' that produces fatigue without proportional adaptation.

The body adapts to the EXACT stress imposed. To run 4:30/km, you must rehearse 4:30/km. Generic mileage doesn't transfer.