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Responses to Exertion
No matter which race you choose to participate in, it’s worth learning a little about how your body reacts to different types of physical activity. Just run a lap around the block or around the stadium to understand that there is always a reaction. At the end of the lap, you’ll easily recognize some of the body’s reactions to the exertion. Your heart will beat faster, your breathing will become heavier, and you may feel a little discomfort in your leg muscles. If you measure your blood pressure, you will see that it is slightly elevated, not to mention that the blood has drained from some parts of the body and rushed to others to adapt the body to your task. The body is doing a great job of adapting to the workload, and you won’t even notice many of the adaptive changes in it.
Specificity
The second principle of training is directly related to the first. The principle of specificity says that it is the tissues to which these loads are applied that react to the loads. If you load the heart muscles, the heart reacts, if you load the respiratory muscles, they react, and if you load the leg muscles involved in running, those muscles will react. Every time you run or even walk, your feet will also respond to the load. In addition to the almost instantaneous response to exercise, there is a second type of response. Those parts of the body that you load will become stronger and show greater readiness for future exertion, provided the body is generally healthy. Load the heart muscle, the running muscle, and the respiratory muscle, and they will get stronger. This is how all muscles, ligaments, bones, and other body tissues respond to stress.
Overloading
Increasing stress leads to greater adaptation, but that’s where another basic principle of training can come into play: the principle of overloading, overstressing. Some parts of the body may not only not get stronger if overloaded, but on the contrary, become weaker or even fail altogether. This raises a very important question: when does the body react to the second type of overloading, i.e. strengthening? Strengthening occurs during periods of recovery or rest between loads.
Rest and recovery are an extremely important part of the training program, not an attempt to avoid training. In fact, sometimes rest is more beneficial than another run, and sometimes a relatively easy exercise will yield more results than a strenuous workout. I suggest this approach for runners: if at any point you’re not sure which workout to do, choose the less strenuous one. If you’re not sure which exercise is best, why not give up the harder one?