"Rest" days

[Hericus]

Just how much of a "rest" is needed on rest days? For years, I've taken long walks (10 miles or so) on Wednesdays and Sundays, so they often fit in between running days.

I'm growing addicted to the running, though. As soon as I finish a run, I'm chomping at the bit for the next one - just done W6 run 1.

[trogdelight Graduate]

running is high impact exercise so you need to give your muscles a chance to recover. Low impact exercise like distance walking should be fine...I think?

[IannodaTruffe Mentor]

if you read the guide to the plan healthunlocked.com/couchto5... it outlines the benefits from non impact exercise on your rest days.

[Hericus Graduate in reply to IannodaTruffe]

Thanks for that. I'd never seen that before and it's very valuable. I'm still not clear about the amount of"rest" that's "non-negotiable" though. Is my 10-mile virtually non-impact stroll hampering recovery? A day is an arbitrary period. On several occasions, I've cheated by doing one run in the morning of Day A and the next in evening of Day B, to fit in with my commitments.

I'm grateful for the advice on footfall, as I had been concentrating on following the advice given in the app.

[IannodaTruffe Mentor in reply to Hericus]

Walking is working many of your running muscles, but in a different way. The exercise improves blood flow to those muscles and so the repair and strengthening that takes place on your rest days will be more effective.

It is the impact of running that actually causes micro tears in the muscle, which strengthen when the body repairs them. Without the rest, no repair, no strengthening and so increased injury risk. Hence the recommendation that new runners take rest days for an absolute minimum of six months.

[Hericus Graduate in reply to IannodaTruffe]

Thanks for that insight and reassurance. I'll carry on walking then! Is there actually any published authoritative research into this issue?

[IannodaTruffe Mentor in reply to Hericus]

I don't know precisely which aspect you are referring to, but if you mean about blood flow on rest days (easy days for more experienced runners) then articles such as this runnersworld.com/running-ti... and many others cover the issue.

The best book I have read covering the physiological aspects of running is The Runner's Body, by Ross Tucker and Jonathan Dugas.

As with so many things relating to sport and running in particular, you can always find a counter theory. I try to only expound facts and theories that seem to have solid science behind them.