Can I up the frequency?

[Hotjiggertyjog]

Up to week 5 of Couch to 5k and am finding myself wanting to run everyday. Is this OK to do? Are there reasons not to?

Thanks!

[Colinsmith]

I know it’s tempting when you’ve got the running bug, but much better to follow the program and always have a rest day between runs until you’ve fully ‘built your legs’ to allow your body to recover. I think that’s the case for at least the first 12-18 months after starting running. It’s so easy to pick up niggly injuries by pushing too hard too soon.

It’s great that you’re feeling so strong and ready to go though!

[Hotjiggertyjog in reply to Colinsmith]

That's so helpful, thanks!

[Colinsmith in reply to Hotjiggertyjog]

No problem, I was exactly the same during C25k 😁. You could cycle, swim, do core strength exercises instead (yeah, like I ever get round to doing core exercises...)? But give those running muscles a days rest for now.

[Hotjiggertyjog in reply to Colinsmith]

Ooo I might dig my bike out. Good shout!

[Colinsmith in reply to Hotjiggertyjog]

👍 I run a couple of times a week and cycle (commute) four days.

There’s a pinned post somewhere that more fully explains the need for rest days but I can’t find it. Maybe try a search for ‘rest days’?

[AlMorr Ambassador Graduate]

NO, NO, NO, it's NOT OK, there is a reason for not running on consecutive days, you are risking injury if you run two days in a row, I am glad that you are enjoying your running but the number one rule is not to run on consecutive days to avoid injury.

[Hotjiggertyjog in reply to AlMorr]

Thanks that makes sense, there was nothing on the app to explain why, I figured there must be a reason hence the question!

[JaoJao]

No you should not, rest days are important for recovery and to reduce injury.

[Hotjiggertyjog]

Any suggestions for exercise I could do instead? Or is complete rest the best thing?

[AlMorr Ambassador Graduate in reply to Hotjiggertyjog]

You can do other exercises, you can go for a 🏊 swim, 🚴 cycle, 🧘‍♂️ yoga, a 🚶 walk, but not a 🏃 run. .

[littlemac24 Graduate]

I wouldn’t advise it. Rest days are as important as run days if you want a long injury free running future. Well done and keep going 😁

[Couchpotato2 Graduate]

Nooooooooo! Haha you’ll get a lot of similar answers. Thanks for asking the question. The short answer is dont do it! You need time for your legs to recover especially as a new runner and running every day will increase your risk of injury. Also it’s good to be left wanting to run again. You can do loads of ither things on in between days such as swimming, walking, yoga, pilates, strength and flex ans that will help you to be a better runner. I know from personal experience how tempting it is! Well done in gettjng this far

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains why new runners should not run every day. If you want to be the best runner you can be, then doing non impact cross training on your rest days is far more effective than running every day.

Take care and enjoy the journey

[missanticrowd Graduate]

Don’t do it! Husband is sitting grumpily on the Injury Couch 🛋 for this exact reason! Shin splints are no fun!