Rest days

[Clarmurs]

Anyone know the reason for having a rest day between runs? Most of the time I'm great full but occasionally it would fit into my schedule better running 2 consecutive days

[Steve_L Graduate]

The rest days are critical in the early weeks of running. It's not the running days that make you fitter - it's the rest days, when your muscles repair themselves and develop. Don't be tempted to run consecutive days until your fitness is much improved. Once you've graduated you can guage your body's capacity for exercise and decide what to do then.

[Clarmurs Graduate in reply to Steve_L]

Thanks steve_l, i certainly needed today off after yesterday's 20 min run. still not convinced I'll graduate but looking forward to trying

[Steve_L Graduate in reply to Clarmurs]

Listen, if you follow the programme, you WILL graduate. No ifs, no buts. Trust Laura.

[Clarmurs Graduate in reply to Steve_L]

Each week I've surprised myself so you're probably right but it still seems daunting. How long since you graduated?

[Steve_L Graduate in reply to Clarmurs]

Ten weeks. I'm currently running two 10ks and two 5ks a week. Progression is natural.

[Clarmurs Graduate in reply to Steve_L]

Impressive, something to aspire to.

[Rignold]

The clue is in the name. The reason for having a rest day is to get rest.

[Clarmurs Graduate in reply to Rignold]

Thanks rignold but some rest days I've actually wanted to run

[Rignold in reply to Clarmurs]

That's why we follow programmes though - to stop ourselves getting injured by overtraining. I would happily do shoulder circuits every day, but would not achieve more gains that way and would probably have an injury by day four.

There is never any shortage of other exercise you could/should be doing on non-run days though - leg strength work, agility, flexibility etc etc.

[Clarmurs Graduate in reply to Rignold]

Good to know it's ok to do other exercise thanks

[Hidden]

rest days are very important in the early weeks , it gives your body time to recover and get stronger

It is however ok to cross train on your rest days, usually something low impact, swimming,cycling etc

[Clarmurs Graduate in reply to Hidden]

Thanks slow_rob good to know as I've been doing a class I really enjoy between running and wasn't sure if it was ok

[ju-ju- Graduate]

If you've been running over a year ago should be ok but if not go careful, you need to rest the muscles etc....

[Clarmurs Graduate in reply to ju-ju-]

Thanks juicyju I only started a few weeks ago, finished week five yesterday

[ju-ju- Graduate in reply to Clarmurs]

In that case, please take the rest days, they allow your muscles to recover

[totalbeginner Graduate]

Cross train or swimming or core work good to do on rest days. But I'd try not run without rest days until you finish the program. Your life is in front of you and once you get finished you will find a natural balence. Some weeks when I was still on c25k I'd only get in 2 runs other times I'd get in 4 .if due to your schedule you end up running two consectutve days as a one off I wouldn't Think would be a problem but running more then 4 days a week as a new runner I don't think woulfbe recommended

[Clarmurs Graduate in reply to totalbeginner]

Thanks total beginner, I don't plan to do more than three runs a week I just didn't understand how important the rest days were but now I think I do

[totalbeginner Graduate]

You're doing brill just keep going I really enjoyed the program and it is a massive achievnemt to finish. Go you x

[Clarmurs Graduate in reply to totalbeginner]

Thanks, about to start week 6 tomorrow and never thought I could run but really surprising myself now I'm following a programme x

[misswobble Graduate]

I wouldn't. I would have that rest day. Now on the injury couch repenting at leisure. Sigh

Pace yourself. There's plenty of time

[Clarmurs Graduate in reply to misswobble]

Thanks misswobble I certainly don't want an injury, hope yours isn't too serious? x

[runningnearbeirut Graduate]

Better to have 2 (or even 3) consecutive rest days than none. Just work out what fits into your schedule best. If commitments at home mean you can't leave the house, you can always do an exercise dvd or some abs work etc.

[Clarmurs Graduate in reply to runningnearbeirut]

Thanks runningnearbeirut I'm managing 3 runs per week so rest days aren't a problem but today isn't one of them

[IannodaTruffe Mentor]

As you are progressing through the programme you are constantly increasing the demands on your body. With anything that is pushing you to the physical limits that you are comfortable with, you are risking injury, so let yourself slowly get used to these extra demands and stresses. As JJ says, when you are not pushing the limits, later on, you can run consecutive days, but even then have to be careful about not doing hard runs on following days. It is the impact of running that causes most injuries, so non impact exercise such as swimming and cycling are excellent for non run days.

[Clarmurs Graduate in reply to IannodaTruffe]

Thanks IannodaTruffe it certainly feels like I'm pushing myself to my limits each week then surprise myself that I manage more the next. I imagine most people following this programme feel similar. Just started week 6 today and will be mindful to adhere to having rest days.