Time for a Break?

[MagicandCastles]

I've been out runnging three times a week since June. And since graduation I've been doing two 5k's and a faster 3k every week. For the first time running has started to become a chore.

On the program I was getting fitter, I was less and less tired generally and my legs were changing shape (I have a muscle!) but for the past few weeks I've been really tired despite keeping it up and it's become a struggle to get out there. (And sorry if it's TMI but exercising so much after nothing is causing irregular lady problems!) Googleing around I've seen people saying it's good to have a rest week occasionally to let your body catch up and heal properly. What do you guys think to that? Is it a thing or am I just talking myself out of continuing?

Should I just make my runs a bit easier? Just do the 30 mins instead of the 5k?

I'm having a blip!

[Rignold]

do whatever feels right. If you feel like having a week off, go for it. Rest, come back stronger.

Running 3 times a week for 30 minutes or so isn't overtraining. People make a big fuss about overtraining, but in all honesty at the sort of levels of exercise us mortals do, overtraining really doesn't exist. Under resting, undersleeping and undereating, yes, but overtraining no.

All that said, the only thing that matters is how you feel. I often don't feel like getting up and training and have to force myself to do it, but that's a temporary thing and I generally feel much better once I have actually done it. That is different to feeling fatigued all the time and like the whole thing is a chore. That generally is the signal for a bit of a break. Far better to have a few days off and return fresh than to slog on and burn out and give up completely.

Another idea is, when you come back from your break, to change things up a bit. Do something different. Try trail running if you run on road or treadmill. Try doing some intervals or hillsprints. Try the Zombies Run app. make it fun again.

[GiGill Graduate in reply to Rignold]

Yes, I was going to suggest mixing it up a bit. I am currently on Week 7 and now really enjoying a 25 minute run (well I did yesterday!!) and am looking forward to graduating and what to do next, particularly over the winter months. I plan to restart Couch to 5k but use the podcasts as interval training for two sessions a week and maybe just do one 30 minute run a week. Or do the graduate podcasts from on the NHS Choices site for stamina and speed. I don't really have any ambition to do longer runs as I want to keep the time it takes to a minimum...

[MagicandCastles Graduate in reply to GiGill]

Yeah I feel the same about not doing longer runs due to time! Think I've been pushing a bit too much to try and get the 30min 5k and have burnt out a bit! Gonna take a few extra days rest then change up my route a bit I think. I'm practically in the Peak District so should be able to find somewhere nice to run!

[Oldfloss Administrator Graduate in reply to MagicandCastles]

Lovely !

[GiGill Graduate in reply to MagicandCastles]

Love the Peak District! Lucky you!! Plenty of chance to practise hill running!! (Not so easy in Northants...)

[Millsie-J Graduate]

Im a great believer in taking a week off every fifth or sixth week. Or at least a much more reduced running week.

If your body is telling you to rest then it is time to rest. But i find it is better if i am clear to myself ' I am taking a PLANNED week off'. Then i dont feel I am slacking 😀

[Oldfloss Administrator Graduate]

Rignold has given you some great advice... it is how you feel rest up... do something different and then maybe shake it up a tad

[IannodaTruffe Mentor]

The biggest problem for new runners is that most of them run too fast, trying to reduce their times on every single run.

75% of your runs should be at an easy pace.......so effectively, only one of your weekly runs should be chasing your 30 minute 5k.

[MagicandCastles Graduate]

Thanks for all the advice! Turns out my recent fatigue is a cold that's showed this morning 😣 Definitely going to have to have a few extra days off now.