Tempo runs are a great addition to a hockey player’s training regimen for several reasons:
- Improved Recovery: Tempo runs help enhance and speed up recovery times. This is crucial for hockey players who need to quickly recover between shifts.
- Aerobic Conditioning: While hockey is primarily an anaerobic sport, a good level of aerobic fitness is still important. Tempo runs help build this aerobic base, allowing players to maintain performance throughout the game.
- Consistency: Regular tempo runs can help players maintain a consistent level of effort and performance, especially during the later stages of a game.
It’s generally recommended that hockey players incorporate tempo runs into their training routine twice a week, with at least two days of rest between sessions. This allows for adequate recovery and maximizes the benefits of the training.
30-Minute Tempo Run Protocol
- Warm-Up (5 minutes): Start with a 10-minute EASY jog to get your muscles warmed up and your heart rate up.
- Tempo Run (20 minutes): Increase your pace to a “comfortably hard” level. This means you should be able to maintain the pace for the entire 20 minutes, but it should feel challenging. You should be able to speak in short sentences, but not hold a full conversation. If it gets too hard, slow down or walk for a minute, but don’t stop moving.
- Cool-Down (5 minutes): Finish with a 10-minute EASY jog to help your body recover and prevent injury.
Be sure to hydrate both BEFORE (not too much) and AFTER your run.
Remember to focus on your breathing and form throughout the run. Happy running! 🏃♂️🏃♀️