Rest days?

[mrsb118]

Does everyone take the rest days? I have been doing so far (completed wk6 r1 this morning), but I feel so much better on the days that I run, that I was thinking of doing it more often? What would be the downside? I'm managing fairly well so far, and my legs don't hurt. I don't want to do something stupid that would blow it though!

[Jason666 Graduate]

Its better to take the rest days, as I presume you arent used to running, that is what I understand the program is trying to create, a runner, if you do too much too soon, you will get injured, I last ran on thursday last week, Im on holiday, so this is a bit of a rest week for me, w7r2 tomorrow

[IannodaTruffe Mentor]

We have nearly all wanted to run every day and get that endorphin fix, but your final sentence says it all really. The structure of C25k means that the risk of injury is minimised, because of the gentle progression. Rest days are important to new runners, but don't mean you have to be inactive. Cycling, swimming, yoga and any other non impact exercise is beneficial to your development as a runner and general fitness.

If you are already fit and very active, then you may be able to survive consecutive days running without injury, but you certainly increase the risk and nothing is more demotivating than finding yourself laid up for days or even weeks because you did too much too soon. It is easy to overestimate our own abilities once we are hooked on running, but the slow progress, really does pay off in the end.

[mrsb118 Graduate]

Thanks guys, I know it makes sense!

[useitorloseit Graduate]

Don't do it! Find a different exercise to do that is low impact (I do stepper, rowing machine or kettlebells). Unless you are a spring chicken (which you might be) your bod needs time to recover.

[mrsb118 Graduate in reply to useitorloseit]

Erm, no. No spring chicken, haha! I'm also re-habbing an acl reconstruction that I had done in June last year, so I'm going to take the advice. The trouble is, I can't find anything else that gives me the same feeling, and sense of achievement. I have an exercise bike, maybe I'll give that a go tomorrow!

[GoogleMe Graduate in reply to mrsb118]

Nothing else does it for me either (I think probably a bike ride would but mine is literally walled up at the moment). But I have found ways to get enough from other supportive things - the NHS Strength and Flexibility podcasts, setting a swimming challenge (I'm swimming a virtual river)

[Rignold]

Even when one is fit and active, doing exercise every day may be a thing, but rarely does one do the same thing, working the same part of the body on consecutive days. People who run every day alternate hard/easy runs, so distance or interval/speed work one day and very easy pace recovery short run the next. People doing weight work will do Arms and shoulders on day 1, cardio day 2, arms day 3, cardio day 4 etc.

When starting out running there is a lot you can do on non run days that will massively improve your running, though. Core work and leg work would be top of the list: we should all be doing air squats, lunges, calf raises etc to strengthen the muscles of our legs and hip flexors and hamstringsetc - this will do wonders to prevent the common runner injuries that tend to strike early on. Core work like plank, crunches, yoga etc will improve your posture, your all round form and also prevent injury. There are loads of prgrams for these exercises online. Do these on the 3 days you don't run, along with a short HIIT cardio exercise like rowing or spinning and have a full rest day on the seventh day.

[stephenbennyhat Graduate]

Do what feels right for you! I took rest days, but not *all* the rest days and I was fine. By the end of the program I think I was running 5 days out of 7 or so.

[misswobble Graduate]

It's early days in the program for you to be missing runs Mrs! I wouldn't do it, not at this early stage anyway. Maybe when you are a seasoned runner then that's different but at the minute until your skeleton is capable of supporting your running more often then I'd keep things as they are or you're asking for trouble

Apparently you're a new runner til you've been running 18 months. I think I picked that up off myasics or bupa.

You're on Week 6. No time at all in the scheme of things. This is a lovely time for you so just enjoy it and try and curb your enthusiasm a bit. I know it's hard and you won't to run to the horizon but be patient. You'll get there but you have to pace yourself

Sorry to nag but I am the Nag in Chief (soz) x

[mrsb118 Graduate]

I didn't run this morn Had a sedate walk around the park with the dog, then did the NHS Strength and Flex. Thanks to GoogleMe for suggesting that. I think I just like a 'program'!

[Lordi Graduate]

At my W5R3 my wife has started to express an interest in starting C25K too! I assume that If I ran along-side her through her own W1 W2 W3 W4 on my own "rest days" then this would be Ok as I'd not be stressing anything as long as I'm going through W6,7,8,9 at the time?