Rest days?????

[ChettyAl]

I am at W7R3 in the morning, but I am finding that I am needing 2 days rest to recover my legs... is this ok? I am taking it a bit easier as I have had knee ops historically and still struggle. Enjoying the running though!!

[Tasha99 Graduate]

Yes that’s fine 👌🏽 As you run more and get stronger, you may find you can edge back to one day 👍🏽

[Gran4z Graduate]

I think it's just fine, you simply do the runs in the way that suit you. Are you remembering to keep well hydrated, even on your rest days? the current heat isn't the best for running and the legs can feel really heavy if you're dehydrated.

Some people would say it's not the body but more a state of mind. Perhaps you need to tell those legs of yours that they can do it or maybe you're trying to run too fast, slow and steady is the mantra here.

However you choose to do the C25K just remember you are amazing you're getting out there and doing it, brilliant 🙂🌻

[Dexy5 Graduate]

If you need 2 rest days, chettyAl, you take them. Your body is still adjusting to running and you should listen to it. It might be worth doing some strengthening exercises on your rest days. Happy running , only 2 weeks to graduation 👏

[theoldfellow]

Listen to your body.

Of course, it is right to take 2 or more days between runs if that is what your body needs, you will only hurt yourself going any faster. As you build up strength, and at W7 you are very new runner, so you may be able to run more often.

Just be sure it isn't your head trying to get you back to the couch.

[Flyingred Graduate]

Whatever you do in response to what your body tells you is fine. There are things you can do though to help, like good hydration, stretches after your runs and using a foam roller to give a deep tissue massage. As you mention your knee ops though your caution is understandable so seeking your doctor's view could help put your mind at rest.

[Equi-geek Graduate]

The running duration in the last 3 weeks is about half the total running of the 9 week programme. I think you are being very sensible!!!

I found my legs were more limiting than my breath - but just as I would not run gasping for air, neither would I push harder with niggles in my legs. I had to nurse my knees during the last 3 weeks and I don’t regret it. I found out about physio rollers, and core strength, and all sorts of things over the last month. Better an extra couple of days recovery than weeks on the IC. You’ll get there! Good luck!

[Ang33333 Graduate]

I take two days off between most runs. I feel better for doing it. I did run mostly every other day early on in the programme but always felt better if I'd had the extra rest day.

[Lysia in reply to Ang33333]

Everyone is different so the recommended rest day is just a guide. It's better to take an extra rest day and maintain it than to overdo it and set yourself back. Well done and keep going 👍🏽

[GoogleMe Graduate]

It's worth keeping moving on those rest days or it can be a bit of a vicious circle. Others have wisely suggested supportive activity for your knees, or even just a walk.

The other thing is to consider: your surface, your speed and your shoes. All of which if not quite right may be hindering you.

[ChettyAl Graduate]

Thanks everyone, I ran yesterday and was keen to try somewhere different so headed for our local National Trust Park. Started ok but just not feeling it. Ran for about 15 mins and had to stop - for the first time!! Walked for about 4 mins I guess and then started again. I am absolutely gutted. Think it was a combination of too tired, morning run with not much in the tank, very undulating, windy and hot (I ran in my waterproof as it was threatening). At least I started again to the end I guess, but still very dissent with myself. Do you think I should re-do the whole week 7 or just W3??? Thanks all 😭

[Flowell Graduate in reply to ChettyAl]

Two days rest, hydrate, stretch lots and redo w3 would be my call. For all you know your body was fighting off a bug and needed energy for that. Don’t be so hard on yourself. Xxx

[Flowell Graduate]

My calves absolutely needed two days rest in week 7 and start of week 8. I could do the runs but not stairs the next day without making funny noises 🤣Closed back up again now. Think my body just hit walls at various points in the program as it grew muscles. Weirdly not the weeks other people worry about but we are all different. 🤪 listen to your body but boss back when you can.