Rest days

[Englishmum]

Hi all. I've just finished w6 run 2 (what a killer) but I've developed a couple of niggles: a niggling pain deep in my hip and a bit of a twinge in my knee. They're not terrible but I'm tempted to give myself another day to recover. Can I ask what everyone does about rest days? I've been leaving one day - is that enough?

[IannodaTruffe Mentor]

One rest day is essential. If you need more, then fine. Take this at your pace to suit your life and your body.

Obviously if you start taking a week between runs, your progress will slow.

Keep it up, it is so worthwhile.

[Englishmum Graduate in reply to IannodaTruffe]

Thank you! I just went out and took it slow and it was absolutely fine - I've been taking time to really stretch after a run and this has really been helping 😊

[ancientrunner Graduate]

I often take a longer rest between runs, sometimes I need it, sometimes it's life.

[Englishmum Graduate in reply to ancientrunner]

Thank you - so like a couple of days? Or even more?

[ancientrunner Graduate in reply to Englishmum]

Well yes, I will regularly leave it a couple of days, sometimes if I am busy can only get out a couple of times a week. However it is nearly 5 years since I started the programme so it is now part of my life. I think on the programme you shouldn't leave it more than a couple of days because one of the things you are doing is getting into the habit of running. if you strictly do 3 runs a week that will give you a 2 day rest over 7 days, so if your body is aching/developing niggles as you extend your times take the extra day rather than risk an injury. Good luck.

[Englishmum Graduate in reply to ancientrunner]

Thank you, that's really helpful xx

[Rignold]

The correct amount of rest needed is when you feel sufficiently rested afterwards to continue.

[Englishmum Graduate in reply to Rignold]

I'm struggling to work that out at the moment!

[Hidden]

hey there, I usually take one as it keeps me going and motivated. But if your body needs it take another one, it isn't going to hurt you at all. My biggest gap was 3 days and I was surprised that I hadn't lost condition and could progress. And if you did as oldfloss and iannodatruffe say and took it slow you'd be fine and you were. Very well some on managing the issue...

[Englishmum Graduate in reply to Hidden]

Yes I usually take one. Then both weekend days. I've been rocking along quite nicely so don't want to upset my system!! Thanks Jan x

[Gillma Graduate]

I've taken up to a week's break due to holidays, cold, etc. But I'm trying to do a minimum of 3x10min brisk walk every day (i use Active10 the NHS app which logs my brisk-walking mins without me consciously setting it, i.e. It logs my walking wherever I take my phone). Someone on this forum once said that muscles don't discern a difference between walking and running; both activities build muscle stamina but obviously there's not so much cardio with walking. Stamina is what we need in order to keep running so that's why some physical routine on rest days is important. I don't know though whether the brisk walking gives the micro-tears in the muscle tissue enough healing time between runs. I guess it depends on the length/intensity of your runs. Having only ever done one complete 5k last Saturday- I am no expert! Just feeling my way. Good luck - keep checking in.

[Englishmum Graduate in reply to Gillma]

That's really interesting, thank you! I walk the dog every day, but I wouldn't say it was brisk exactly. Good to know, though, thank you!

[Gillma Graduate in reply to Englishmum]

I'm amazed at how seldom , left to my own devices, I complete my 3x10min per day. But because it's daily I'm hoping it becomes more habit forming! I need a dog though - lucky you!