Does anyone (graduates) run for example 2 days on the run? Basically cos they say u need to rest inbetween but is that just for starting out? What do proper runners do? I weight train so to me I would never train the same muscle groups 2 days on the run but im looking to increase my cardio...I find the 28 min run do able and my heart rate doesnt really get to high (focusing on completing the time steadly). And I dont think it really had much impact on my muscles any more...kind of feels like a fast walk which I would normally do most days. I weight train 3 days a week and do a core work out at the weekend but want to be doing a run almost everyday soon as I do enjoy it.
Whats everyones thoughts?
Written by
Lush__x
Graduate
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Hi, well, as a slightly podgy Physio returning to running, your rest is relative. If you clock 20k a week and have no achey grumbles, then a 2k rest is fine. Otherwise, cross train or walk.
Follow any distance training programme and you will be running 5 days a week, but with variety of speed and distance (and a rest day after a long run). As a younger runner, you'll be fine; but over the years joints will wear - knees for example - so make sure you run in a balanced way, have proper running shoes and run on grass or softer ground where possible. If you're weight training on other days, you should be fine.
For the last 3 months I have been running on Saturday and Sunday. Saturday is 5km and Sunday has been a longer run between 10km to 21km. However I make sure that if my 5km is a streneous one then the Sunday run is not too long or fast. Alternatively when I have a very long or fast run on a Sunday I have run the Saturday 5km much slower. There was one week when I ran a 23 min 5km and then tried running a fast 16km the next day and struggled with the 16km, so I learnt a lesson from that.
During the 5x50 challenge I ran 5k every day. It was fine, especially after the first few days, and I really enjoyed it. The trickiest thing was fitting it in to each day but as the 5x50 started on the last sunday in March the clocks had just gone forward so there was more daylight to get it done. I did have a practice attempt over Christmas/New Year as I was on holiday and quite enjoyed that .... it is a bit addictive!
I combine running with body combat and spin. What about running a longer session? My friend has put Laura on repeat. I think you need to be careful not to injure yourself.
I echo much of what is said on here.
I find that running most days is fine, but I will try and vary what I do so I don't repeat the same type of run each day. I will, for example, run an easy 5k road one day followed by a harder run the next. I will possibly do some off-road at times, and a mix another.
I firmly believe that there is nothing wrong with running daily as long as you are not overdoing it each da, and that you listen to your body. If it saying it needs a rest, give it one; if it says that all is OK, go for a run.
Try to get the heart-rate up and concentrate on keeping it there for a while before coming down and seeing how long ot take to get back to rest. My resting rate is about 60, but I aim for about 120 when running. No fancy HRMs for me, I just feel the pulse in my wrist and count for 15 seconds. When it reaches 30 in that time, I'm happy.
Have you thought about how running everyday is going to effect your lifting? Google 'metabolic perturbation' and 'glycogen fueled movement' (sorry if I'm teaching you to suck eggs at this point).
Why not add rounds of HIIT after you lift or take a look at Lyle McDonald or Alwyn Cosgrove's HIIT/steady state protocol. That way you get to run without your lifting/fat loss (if you're looking to lean out) suffering. Good luck. X.
I think your muscles need time to relax and repair...however on a weekend I do Parkrun then swim a mile then a long run on Sunday....I generally feel fine but I have worked hard to build up to that!!! So good you enjoy it so much, just the best isn't it???
Thanks for asking this, Lush! Really useful post. Having to rethink my running around work, so looks like running two or three days together is OK, then having two or three off depending on shift.
I had been running 5 days on the 'trot' (pardon the expression, has a rather loaded meaning if you have read a previous post!) with cycling in addition in the middle day, up to having an operation but then went to 2 days running 1 day cycling, 2 days running, 2 days rest to build back up fitness. I am only running the 5k through, although I hope to build up. I agree with evereyone else that it all depends on fitness etc. My children had been competitive swimmers doing many hours training almost every morning and every night with only 1 rest day a week. So depends on fitness and making sure that you get your day of rest. Sounds as though you will be OK. Good luck.
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