When is it ok to start running every day or most days? I have just completed run 1 of week 9.

[sassa]

[Oldgirl Graduate]

I've been running for 3 years come the end of August and still don't run every day. Any time I have tried more than 2 in a row the third run has been rubbish, legs were heavy, didn't feel right, muscles just protested. So listening to my body which was trying to tell me that it needed a rest day to recover I stopped trying. I do a brisk walk on rest days sometimes and I have run very short distances 1-2K but never longer. I am older too so that could be an important factor why I've found it not good.

Sorry haven't been much help with giving you the answer that I think you were looking for.

[sassa Graduate in reply to Oldgirl]

Thanks Oldgirl. That is helpful. Maybe I can run 2 consecutive days then a rest day and see how I go with that.

[barrygarlow Graduate]

The general rule of thumb people follow to avoid injury is not to increase your weekly running time or distance by more than 10% every week. I still always keep a rest day between all of my runs unless I'm going for a short, slow recovery run. Your rest is as important to getting fitter as the running though as your muscles need to recover and repair and so keep that in mind. Happy (and safe) running!

[sassa Graduate in reply to barrygarlow]

10% rule sounds sensible. Thanks for the advice.

[ktaylor217 Graduate]

I always allow a rest day between runs as I keep reading how important they are I'm about to start doing Pilates on one or two of my rest days though so I'll see how that goes and do a blog post. Remember that running is a high impact sport so might be an idea to look at integrating other low impact sports (swimming/cycling/walking/pilates/yoga etc) into your routine if you really want to exercise every day... maybe you could start with the NHS strength & flexibility programme that is designed to compliment the C25K. I've not done it myself so can't comment on how good it is but I'm sure many here have tried it.

[sassa Graduate in reply to ktaylor217]

I'm so excited at my progress at having gone from no exercise to running for 30 minutes that I think I've been getting a bit carried away with my plans. I'm 47 now and I hadn't run for more than 10 minutes since I was a teenager.

You're right, of course, running is high impact and alternating with something less so is a good idea. Thanks.

[janda Graduate]

Best to avoid doing more than two days in a row altogether if you can. A recovery run is fine short and easy. Why not try some cross-training. Walking, cycling or just having a rest? The recover is really important. And always listen to your body.

[sassa Graduate in reply to janda]

Rest days = very important. Got it

Also rest days means rest from running but doesn't have to mean no exercise at all.

Thanks