Rest days

[Newtorunning1]

I’m brand new to running and the Couch to 5k app, I completed W1 R1 last night. May be a stupid question, but, the app recommends taking a day off in between runs, how necessary is this/how much of an impact does this have? Any help is appreciated!

[SueAppleRun Graduate]

Days off between runs are non negotiable as a new runner do go and read the guide to c25k which explains it better than i can but the main thing is to avoid injury and running every day could cause injuries that keep you away from running for weeks or months

Good to get started and i love your enthusiasm will watch for your next post

[Granspeed Graduate]

Under the Pinned Posts is a guide for New Runners by IannodaTruffe. It will answer all your questions. He’s a real running guru! Be sure to read it. Rest days are vital - Running uses new, untrained muscles. The impact makes tiny micro-tears and the muscles need a day to recover. It’s all natural and right. The process actually makes your legs stronger. But if you don’t let them recover, you are far more likely to get an injury & be off for longer. 😱

Welcome to running and to this forum. Have fun as you learn! 👏🏼

[Speedy60 Graduate in reply to Granspeed]

Hear hear!

[GoGo_JoJo Graduate]

Welcome aboard! Please do read the guide mentioned, here's a link

healthunlocked.com/couchto5...

Rest days are incredibly important, please do not skip these. There's lots of other activities you can do instead on these days; pretty much anything except running 😊👍🏻

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started

This guide to the plan is essential reading healthunlocked.com/couchto5...

When you run, the impact creates microtears in your muscles, which repair and strengthen on rest days. Without rest, repair and strengthening are compromised and injury risk increased.

Take those rest days, please.

Enjoy your journey.

[Candy46]

I would definitely recommend at least one day between runs....more as and when necessary 😍 I would also really recommend following the programme....I have a general tendency to want to do my own thing but in C25k have done what I have been told 😘 Cx

[Newtorunning1]

Thank you all for your helpful advice!

[runwithdog Graduate]

have faith in the program and follow it to the letter.

it is tried and tested and you really dont want to get injured.

body needs to adjust to the new regime ,it cant be rushed.

[Speedy60 Graduate]

Absolutely necessary! Do not miss your rest day! When you run (especially if you're new to it) your body is put under stress. On your rest days your body repairs itself and makes adjustments to accomodate the new stress. In other words, you get fitter on your rest days, not on your running days! If you do not give your body time to heal and adjust, you risk injury. Or at the very least, you will struggle, rather than enjoy and this could lead you to give up.

I am 59 and I think, as you get older, your body takes longer to repair and adjust - I always leave two days between runs and luckily graduated without injury.

Good luck 👍

[linda9389 Graduate]

Of course, if you get too twitchy on your 'day off', you can always do some cross-training! Cycling, swimming, strength work; anything low impact will be beneficial to your running. Take a look at the strength & flex forum for some more ideas

[Annieapple Administrator Graduate]

Welcome! 👋 Lots of good advice given already. Enjoy the journey! It’s the best ever!! 🎈

[Jacca Graduate]

Hi 👋 hope you enjoy your c25k journey- Rest days - Don’t underestimate how important rest days are !!Once you get caught up in the running it’s easy to think I’m ok I don’t need it - you do. 😊

[Zaq12wsx]

Echoing what others above have said. Definitely take at least one rest day between runs, maybe even two if you feel you need it.

Like a lot of newbies, I began C25K the first time without rest days and totally buggered my knees . This forced me to have to take two weeks off. Annoyed at myself as I was on week 3 and flying through, or so I thought.

Took stock, downloaded the NHS app version (there’s loads out there) and started again.

This time I’ve made sure I take the rest days, sometimes two when I feel my knees need the break.

I walk the same route on my rest days as I like to keep active. Am doing every run twice so it’ll take me a while to finish, but I have the time.

In a nutshell, do what works for you and listen to your body.

There’s no rush. Take your time and have faith in this 👊🏻

Am off to start week 5!

[RunningMigster Graduate]

A very warm welcome to the gang.

This is a great place for lots of good advice, support, encouragement and a morale boost when you need it.

Happy running (and resting!)

[Smelliepoo Graduate]

Agree with all above. Something that is helping me is picking the days I run before the week starts (I tried to keep it to certain days of the week, but life just won't let me sometimes!)

I do 3 runs a week and I am noticing the difference in my legs and body, and occasionally the mind too! Make sure you do rest, but that doesn't mean no exercise (although you should have one total rest day a week in any programme.)

Well done for starting, you have already completed the hardest run!

[Griffy2]

I thought the same thing but don’t make the same mistake as me .... I carried on without a rest day and ended up with an injury that put me back over 4 weeks so please listen to what they are advising you .... rest days are non-negotiable!

[Speedy60 Graduate in reply to Griffy2]

😔

[ArthurJG Graduate]

You should be running for 9 to 12 months before considering running on consecutive days. Some people say 6 months but that’s really if your under a qualified coach and doing lots of cross training. The reason for the rest days has been well explained by others above so I won’t repeat all that but you’ll have noticed it has to do with the impact of landing your whole body weight on one foot 160 times per minute. Low impact exercise such as walking or swimming is OK on non running days.

[notquiteretired Graduate]

welcome to the programme, well done for making a start 👍 Take it slowly, follow the plan and please take your rest days in between run days

good luck with it 🏃‍♀️😊🐌