I'm loving the programme. (Something else I never thought I'd say).
Just done W3R2 having never run before, but does anyone know if the programme would work if I decided to go daily? I've doubled my step count on my off day as I have so much new, excess energy!
I'm not fast, or elegant at this, but really enthusiastic!
Written by
Fliptbrit
Graduate
To view profiles and participate in discussions please or .
You need a recovery day so best to stick to that or you become injured. I graduated last December and ran every other day and ended up with an injury. Even with a rest day my Osteopath said I had done too much too soon. I wasn’t able to run for two months until I recovered. Not the answer you probably wanted but rest days are so important. Best of luck with the rest of the programme
I run every other day, and was fine at first, but as I got into the later weeks (I'm in week 8 run 3) and the amount of running increased: Iv been suffering from muscle soreness.I'd imagine running every day, wouldn't give the muscles time to repair, which could lead to injury
No, the first rule of C25K is no running on consecutive days as that could cause a injury, congratulations on completing run 2 of week 3, onwards and upwards to run 3 of week 3
If you are new to running, which is a hard, impact form of exercise, very tough on the body, then the worst thing you could do during C25K is to ignore the rest days.
Your enthusiasm is lovely to see, but trust me, the rest days are there for a very good reason.
It takes 1-2 years (YEARS) of regular running for the body to become fully adapted to the stresses placed on it and you should only consider running on consecutive days after a minimum of 6 months after graduation.
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.
Everyone else here has explained the damage running does and the necessary rest to mend that damage and build a stronger body. So, in effect, rest is progress too, if it's needed
My advice would be. Take the rest days for walking or cycling or something gentle. The programe is well designed and best to follow it. You have many, many years of running ahead I hope, so pace it and you will continue to love this. BTW well done so far. Fun isn't it?
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.