Question about running, workouts and recovery days

[CBDB]

A short question to the experienced runners out there about recovery days:

1) I usually run 3 days sometimes 2 in order to leave enough time for recovery. I have regularly run now for 9 months.

2) Since 3 months or so I’ve added workouts, from Strength & Flex, Pilates and dance aerobics. All I’d assume at fairly beginners level, but workouts nevertheless. I do these on alternate days, 3x a week.

3) I want to add now some knee focussed routines, many of these are Pilates. They are usually short, 10-20min workouts where you usually do not work up a sweat, but you do work those quads and muscles holding the knee.

I initially thought to do these knee exercises every day, 7 days a week to really give my knees a focus. But now I wonder if even for those 10-20 min exercises I need to also build in recovery days. One book I read about knees suggested as much.

But if I do, where should I put the knee routines, with the running days or the workout days? As I’m already running or working out every day (bar 1) I’m not sure where to put these knee exercises!

Any thoughts or advice?

[Hidden]

Ooooooooh. I like this!

It all sounds amazing. You've been super consistent. I've only been going a year so not super experienced yet. However I have run pretty far by running between 3-4 times a week and my stretches and strengthening have been done on non-run days. I only do them for maybe 10-15 minute tops though then rest for the whole day around it.

I personally wouldn't do the knees every single day but alternate with Pilates.

Definitely try minimum of 3 runs a week too but this depends on what you are looking for with your running. 2 doesn't quite seem enough to build if you need any particular aim going forward?

If you feel like going longer distances I'd always have a long slow and comfy run each week and take the rest days as much as you can.

[CBDB Graduate10 in reply to Hidden]

Great tips! Yes, You’ve confirmed for me my thoughts on not doing knee exercises every day. Thanks! 🙏👌🏼💪 3 runs, yup 👍🏽!

[GoGo_JoJo Graduate10]

Try them on your workout days for a couple of weeks, see how it goes.

If it feels too much drop it to once or twice a week.

If it feels too easy/no bother add to run days where you are not pushing hard (ie not speed days).

Everyone is different, its important to introduce changes and watch and listen to your body for feedback. Knowing the difference between pushing too hard and putting just enough pressure on to help build strength is key.

As always ensure your hydration is on point, working all those muscles really, really needs good fluid levels. 👍🏻

[CBDB Graduate10 in reply to GoGo_JoJo]

This is really useful, thanks! 🙏 In my planning, I might just give myself the choice when in the week I do 2 knee workouts per week, so on short easy runs I could decide to add these and otherwise on workout days.thanks! 😊

Hydration, yes. Am drinking lots of water and will aim to increase this still. Did not realise that even in-sweaty workouts that build muscle result in need of hydration, but I’ve had some post-activity headaches and have wondered about my levels of hydration! Thanks! 👍🏽🙏

[GoGo_JoJo Graduate10 in reply to CBDB]

Hydration every single day should be a priority. Doing as much as you are it needs to be your number one thought every day. Muscles thrive on oxygen and water. 👍🏻😁

[Fabulous450 Graduate10]

I don’t have a set routine CBDB, but I admire your combination of workouts and runs. Brilliant and always very inspiring! 🤗❤️

[CBDB Graduate10 in reply to Fabulous450]

Awwwhhh, 😍 I am just in awe of all runners on here who have managed to train themselves to get to double the distance and double the speed in half the weeks! 🤣

But I am slowly getting there. I have some health baggage but I’m not allowing it to get the better of me ever again. ( I had in the past). 👍🏽💪🙏🧡

[Fabulous450 Graduate10 in reply to CBDB]

You’re certainly not allowing it. You’re on fire 🔥 🔥 🔥 and good for you too!! 🦾❤️

[dijep Graduate10]

I can't help answer your question but I had to pop on to say how much I admire your dedication to getting in those exercise sessions on non run days. Part of my November Quest was to build in regular strength training between runs.... 2 weeks in and I've already failed to manage this. 😩🤣🏃‍♀️

[CBDB Graduate10 in reply to dijep]

Well, I think when you run 10ks, you do need a solid recovery! So well done for the 10ks! I’m in awe of those!

[Maddee_6333 Graduate10]

Definitely wouldn’t do them every day.

[CBDB Graduate10 in reply to Maddee_6333]

Thanks. Good advice which I will follow! 🙏💪 I ran today again (slow and short run) and despite wondering this morning about some knee-jiggling aches, my knees held up during the run without any aches or pains.👌🏼 But I will take it slow.

[Maddee_6333 Graduate10 in reply to CBDB]

Hooray for slow and short.