Advice.

[PMcL1966]

Hello. I’ve not posted on here for ages and have never been a big poster in the past. However I need some advice from the more experienced runners on here. I started C25K back in May last year. I completed the course in 11 weeks. Since then I’ve built up to 5k then over the next few months completed 10k. I mainly do two 7k every other day then after the next rest day I do a 10k and so on. My question is. When do you think I’ll be able to run every day? My legs the next day feel fine. Or should I just stick with the rest days? I’ve got so much time on my hands with being on furlough. I think I could start running every day. Just don’t want an injury though. Any advice greatly appreciated.

[IannodaTruffe Mentor]

When you run, the impact creates microtears in your muscles, which repair and strengthen on your rest days, not while running. Without rest, repair and strengthening are compromised and injury risk increased.

If you want to be the best runner that you can be, then do non impact cross training on your rest days, which will be far more beneficial than running every day. It is not recommended for new runners to run on consecutive days until they have a minimum of six months regular running on their legs.

This article answers your question. runnersworld.com/runners-st... You just have to decide whether you fit the criteria or not.

If you do run consecutive days, increase your weekly training load using the 10% rule, never follow a hard run with a hard run and make sure that you get adequate recovery time, by employing plenty of easy conversational running (80% of your time).

You might find reading the guide to post C25k running helpful healthunlocked.com/couchto5... as it covers this and other ideas for making sure you don't do too much too soon.

Take care.