When to miss a rest day?

[BLEWI]

I’m running 25-30mins three times a week now and have been for a month. I notice my run after x2 rest days is always better so how do I progress to running x4 times a week?

[Millsie-J Graduate]

Hi B. Well done on getting this far through the programme, so close to graduation now!

As a very new runner i would say wait until you have been running 30 mins minimum every other day for some months before contemplating moving to four runs a week. See how your body reacts to consolidation and longer runs before contemplating consecutive days running.

[IannodaTruffe Mentor]

Have you read this guide to post C25K running? healthunlocked.com/couchto5... in which this issue is covered.

My research has come up with a regularly quoted but somewhat arbitrary twelve months of regular running before running consecutive days, but what I quote in the post is the advice to run regularly and do lots of aerobic strengthening exercises on rest days for at least six months prior to consecutive runs.

Why do you want to run consecutive days? If you run every other day you average 3.5 runs per week and maintain a rest day, which is when your body repairs and strengthens.

[Razouski]

I'm with IannodaTruffe on this. It's not worth pushing yourself to run 4 times a week yet, as you may risk injury especially as a relatively new runner. You're still establishing your running legs, so it's worth consolidating your 30 minute runs leaving those vital rest days for recovering, recharging and repairing.

You can find other exercise to do on your rest days, but that don't involve the impact of running. You could try the strength and flex podcasts, walk, cycle, swim. I try to do a gym workout or swim on my rest days, or even go cycling with Mr Razouski when I can persuade him out of the house. Yesterday I was at a kettlercise class which was a good all-round work out, and last week I even tried my very first spin class (under the encouragement of my daughter - not sure I'll be doing one again though).

Take care and look after those legs and joints.

[Rignold]

I am not convinced by there being a set time for adding a 4th run, but I would certainly say that until you feel fully refreshed after a 1 day rest rather than 2, it s too early to think about dropping days.

[BLEWI]

Thanks everyone.... it started with me wondering if I ran today if I could also do a Parkrun tomorrow and then led my to wondering how/when to step things up.

I am going to be good and not push it and just keep on running and resting!