Cardio between running days?

[AngryFlower]

Hi everyone, when doing the initial programme the advice was not to do cardio between your running days. Can anyone tell me whether this is still an issue after graduation please? As context, I’ve just changed the moderate boxing on a bag session to an insanely intense (sweat pouring with the first 5 mins) session of proper boxers training.

[Shelley2310 Graduate]

I’m not an expert, I’m sure someone with better knowledge will answer soon, but I was under the impression it’s not cardio that’s the no no, it’s high impact.

[AngryFlower Graduate in reply to Shelley2310]

I’m not sure although the intensity of the session I did today could defo be put in the same category

[UnfitNoMore Graduate]

I do some boxx work... different muscles being beaten up so I never had a problem!

[AngryFlower Graduate in reply to UnfitNoMore]

So is it the muscle usage that’s the issue or the pulmonary system. I had assumed (probably incorrectly) that the heart and lungs needed rest?

[UnfitNoMore Graduate in reply to AngryFlower]

I dunno really, I think, like cycling it probably depends on what you’re already used to from that point of view... so adding a heap of cardio and running at the same time probably isn’t good for the heart and lungs... but if you already do the other stuff then you’re just adding one.

[AngryFlower Graduate in reply to UnfitNoMore]

Hmm maybe I’ll have to see how I feel then as it will only be one mega session every two weeks as the alternate week is bodypump which is cardio strength and I sweat profusely through that too.

[UnfitNoMore Graduate in reply to AngryFlower]

I sweat profusely lying in bed... I’m worried now 😂

You’ll soon know if you’re over doing it

[AngryFlower Graduate in reply to UnfitNoMore]

Ha ha! What should I look out for apart from tiredness?

[UnfitNoMore Graduate in reply to AngryFlower]

I’ve never been there, but I’d expect a general struggle... it’s not like your hitting a body that can’t do some work.

[AngryFlower Graduate in reply to UnfitNoMore]

Thank you!

[IannodaTruffe Mentor]

I don't know where you got the idea that cardio workouts on rest days were not advisable. It is certainly not the message that is recommended, which you can see in the guide to the plan, healthunlocked.com/couchto5... where non impact exercise on rest days is encouraged.

If you read the guide to post C25K running healthunlocked.com/couchto5... again, the recommendation is that cross training is beneficial, although running on consecutive days is best avoided for many months if not years.

PS Impact in this context means impact on legs, not on arms!!

[AngryFlower Graduate in reply to IannodaTruffe]

Hi, thought I’d read this in the guide somewhere, maybe I misunderstood possibly because you mention gentle forms of exercise for non run days rather that bat out of hell types. That said I’m not worried about my arms or legs both are strong as I do a lot of strength training so definitely not an issue. I’m worried about the impact on the cardio vascular system, I’d very much appreciate your advice in this aspect please?

[IannodaTruffe Mentor in reply to AngryFlower]

When you run you create microtears in your muscles which repair and strengthen on your rest days. It is the physical impact that jars the muscles. You may have strong legs from other training, but even so you need to take care because the muscles are used in different ways when running, as so many keen walkers and cyclists discover when they start running, which is why rest days are essential for new runners.

As far as your cardiovascular system is concerned, I doubt if there are any issues, but if you have doubts check with a trainer. I am just another C25K graduate, with no specific qualifications.

[ArthurJG Graduate]

No it’s high IMPACT you have to avoid on rest days (which are therefore better called non running days). That’s NOT the same as high intensity. By impact is meant the physical impact on your feet, transmitted up your legs, due to dropping your entire body weight on one foot around five thousand times in a thirty minute run. For the first year or so of running, you shouldn’t do that two days in a row. But low impact exercises like walking, swimming and cycling are fine and they can be quite intense if you want. A rest day from intense cardio exercise once a week is a good plan but that leaves three nonrunning days where you can do exercise which is LOW IMPACT but not necessarily low intensity.

[AngryFlower Graduate in reply to ArthurJG]

Thanks Arthur that makes sense

[Irishprincess Graduate]

You can do cardio on rest days but no running. Strength training should be included to help support your running body and do some work on your weak areas (we all have them 😏)

Just keep moving , don’t forget your stretching and throw in a session of Pilates/yoga and you’re good to go 🙂

[AngryFlower Graduate in reply to Irishprincess]

Thanks IP, I should be all set to go then!