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Runner's Forum: rest/off days

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    • CommentAuthorFree Memberjaytee99
    • CommentTimeSep 15th 2008
     
    jaytee99
    i am a relatively new serious runner...right now my goals are to both steadily increase my pace (which is around 7:45-8 for 3 mile runs and 8:15-8:30 for longer ones) and also milage (right now ive done as long as 5 miles). i have a goal of starting to do some 5K's later this fall how many rest days should i take per week? right now i'm taking mondays off, running tuesdays and wednesdays for 3.5 miles, resting thursdays, and running friday, saturday, and sunday with a longer run on one of the weekend days. is 2 days off per week about right for me and my goals or should i do more/less. im finding that my monday rest day is much needed and slight soreness in my knees after the weekend runs.
    • CommentAuthorFree MemberGilly32
    • CommentTimeSep 15th 2008
     
    Gilly32

    Jaytee99 - Your greatest concern should be not to increase your mileage too fast.  I suspect the reason you greatly need that Monday rest day is because you are pushing it too hard on the Weekends.  Remember not to increase your weekly mileage by more than 10%.  The key is to gradually increase your mileage and intensity, allowing your body to adapt.  There is no magic rule as to how many rest days are appropriate.  There are many variables that affect that.  Just take it slow and your body will let you know.  The plan you have seems to me to be a good one.

    The rest days should be a bonus to aid in recovery; not a mandate, due to overexertion.

    Make sure you are running in the correct shoes, since you are experiencing soreness in the knees.

    Happy Running!

    • CommentAuthorFree Memberjaytee99
    • CommentTimeSep 15th 2008
     
    jaytee99

    thanks gilly for the reply.  the monday off day is mostly due to my schedule but i see your point about the weekend.

     its interesting that after hearing about my knee soreness you commented about my shoes because i have been wondering about that.  i went to two running stores at the beginning of the month and both sales people told me that i overpronate.  after the first opinion i was skeptical because i had never heard that before but after the second confirmed it i gave in, and i ended up with some adidas adistar control 5 shoes which are supposed to support runners who overpronate. 

    what other possibilities (if any) could the knee pain be attributed to?  I did my longest run (5+ miles) yesterday, and in the past ive felt slight knee pain in my old shoes (which did not have the extra support for overpronation)

     

     

  4.  
    Randy Jewell

    Hi Jaytee,

    Gilly’s advice is right on.  I think the most common cause of running fatigue and therefore injury is too rapid an increase in weekly mileage, I also believe the second most common cause is trying to do serious speed work before you are ready for it.  

    I find having a running plan to be very helpful in increasing both mileage and performance.  You can find many free plans on line that allow you to input your current abilities and a desired goal.  The will provide a weekly running plan to get to your goal safely.

    I most good plans you will find your runs broken up into various types such as slow low mileage run, pace low mileage run, various work outs (speed, hills, or pace runs), high mileage runs and recovery days.  There are also step back or recovery weeks where your weekly mileage will be less than the previous weeks.  By varying distance and intensities you can make the greatest gains.

    The last thing I think of to pay close attention to in preventing knee problems is your running form, specifically your foot strike.  This is an area where a good coach or other experience and knowledgeable runner good offer advice after observing you run.  If you are heel striking hard you can drive a lot of pressure up through you legs to your knees and hips.  But, be very careful changing your running form.  

    Take care

     

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