Runner's Training Tips: do i really need a rest day?

i was wondering if it is really importaint to take a day off from running?  someone told me that our bodies need a day of rest is that true?

thanks:)

THANKS FOR THE INFO.  I HAVE BEEN RUNNING ABOUT 6 DAYS A WEEK AND DOING AROBICS 1 DAY.  BUT I GUESS I WILL START TRYING TO TAKE A DAY OFF.

iiv,

Depends what you are after, and depends on your body. I but I would recommend sensible days off to help your body develop.

Speaking for myself, I know my body won't do 7 days a week for long, everyone is slightly different but I have seen a lot of training programs and advice saying that rest is needed. I've tried ignoring that advice for longer periods, and it was not a good idea, for me anyway ;o)

I can get away with 7 days for a bit if I am cross-training, i.e. mixing it up with other activities, but if I just keep training (tempting I know) I end up knackered with low moral, which is my body saying "slow down geezer"

Diet is very important too, don't forget that. (I'm not talking about loads of protein drinks either, eat plenty of veg)

I feel that, if you are looking to improve speed or distance, you will do better to give your body a break now and then, also be nice to yourself and you will feel better too :o)

Hi,

I'm not sure if you would class it as cross training but I run three times a week (usually 5-6k, 30 mins speed/intervals & 10k), do kickboxing four times a week, circuit train twice and try to go swimming 3 or 4 times (sometimes just for 20 mins if I have circuit training or running before). 

I have started doing 'races' but not competitively, just for fun (5-10k runs so far), I am doing this in part for fitness, in part to lose a bit of weight and physically shape up, because I really enjoy it and find it a great release, and finally because I want to be good at them.

I feel bad taking a day off and not exercising at all - but should I? Or could I perhaps just swim for 30mins one day?

Cheers

 Lex

 

 

Hi Ben,

Thanks for the input - wow - scary! Yesterday was a bit of a hard run, originally I had planned a 45 min swim and then about an hours kickboxing training. I think I'll tone that down a bit, still do 30 mins in the pool (as I feel it really loosens me up) and then a shorter kickboxing session with a bit less cardio (I have to go as I have to practice a bunch of new karate stances that I am having difficulty getting my head around).

Perhaps I'll just see how the swim goes... I just know what I'm like - in the past the first time I 'slack off' tends to be the start of a slippery slope into complete laziness, so I have been trying to keep the pressure on a bit. Plus i have just been really enjoying it and I have been feeling the benefits. I have been a bit stiff and sore some days and am trying to take it easy on a bad knee. But being that I have come from almost no activity to this I figured that it's just my body readjusting an a little bit of muscle ache is no bad thing.

I spoke to my run leader last night who said that because I was cross training it wasn't so bad and that I could treat a swim day as a day off (I'm not a hardcore swimmer so it's not a massive exertion), and that it was a good idea for me to do the circuit training as  building muscle (esp. the complimentary ones) will support my running. I try and leave it that 2 days are week are 'light days'

Cheers again! I appreciate the guidance!

 

Lex 

 

Jadensap

it depends on how much or how hard you are running and what you do for a living.  For example, if you only run about 10-15 miles or less a week and have a office desk job you dont really have to worry about taking rest days.  sitting down for 8 hours is plenty of rest to handle that low number of miles.

 The gym can also act as a rest day if your not running on the treadmill.  Most people go to the gym and use it as their main workout.  I don't think thats a good idea.  The gym is a place you go 2-3 times a week and cross-train for your main workout (biking, running, swimming).

hi thanks for all the advice. 

kevin

 i run about 25 or 30 miles per week, and for work i watch 37  kids at the Y.   so i would call my job active.  i go to the gym a few times  a week but i take a triathalon training class and i use the stair machine  and lift a few weights.  i have been trying to take at lest a day off a week, but it is hard!   running seems to be all i think about on a day off!

thank for so much imput from everyone! 

what is tempo?

and what is a recovery run?

i feel like i should probably already know this but i don't. woops

I run 6 days each week and take Sundays off.  I always run easy after running hard.  I run 60-70 miles weekly.  The key is proper rest; proper hydration and proper strength training.

The body adjusts, amazingly.

Having said that, listen to your body, as each person is different.  If you feel sluggish, take a day off.

When in the middle of track/cross country season, I will run about 65 miles a week, no days off. This can go on for about a month or two without a day away from running, it was tiring adjusting from 1 day off to none at first, but the human body is incredibly resilient and able to handle some major stress, and yes, it is possible to recover and perform very well on no days rest. Mostly, it is something you have to build up to, you just have to be smart about your training, and listen to your body.

lakai.....I would say it depends on what you are looking to achieve.  If you are running 2 miles a day just to get out...or maybe you are cross training for something else...then id say no.  But if you want to go further.....then yes.  Also, the body needs variety.  Core training, other activities, etc are really what get you in shape, therefore running everyday, in your case right now , wont break you.

I think your cardiovascular system can handle training everyday. If you exercise everyday, and vary the muscle groups, you'll be ok. Your muscles will benefit from giving them a day off. You'll get less bored with your workouts if you vary the exercises as well. :)

 

Happy exercising/running!