Continuous runs?

[neets00]

Does anybody run on continuous days instead of leaving a rest in-between! The reason I ask is that I had such an enjoyable run yesterday I want to do another one today (begin W6R1) but is this a bad idea?

[Vespina Graduate]

I feel exactly the same today. But I’m making myself follow the programme so I’ll be cross training instead. I know it’s important to give my body time to rest and it’s the rests, not the runs, which make me stronger.

Maybe go for a walk or do something active to keep moving without the run? Then we can both get back on it on Monday

[neets00 Graduate in reply to Vespina]

Ok .. you are right, thank you 👍

[Vespina Graduate in reply to neets00]

You’re welcome. Funny how quickly you get addicted, isn’t it?

[IannodaTruffe Mentor]

As stated in the guide to the plan, 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.

[neets00 Graduate in reply to IannodaTruffe]

Thank you so much, wow so much goes on in the body when running that we are not aware of

[Instructor57 Graduate]

As advised in the program guide , rest days (or non running days) are "Non negotiable"It takes a long time for your body to become used to the rigours of running and running on consecutive days is not recommended for certainly your first 12 months of running , infact some would say even longer !

Every time you run you are causing micro tears in your muscles, and these need time to repair .

If you don't give yourself this recovery time then not only are you less likely to get stronger but you are also at higher risk of injury .

All good runs start with adequate recovery from the previous one .

Non impact cross training or strength and flexibility training on non run days are fine .

[neets00 Graduate in reply to Instructor57]

Thank you .. I shall remember this brilliant advice. I should hold back a bit, listen to the body instead of my head

[Hidden]

I think we all go through this by having a good day and just wanting to get back out asap. Its not worth it you may end up with an injury then it will take you longer to finish or worse still maybe have to start over again.The days in between my runs I walk, do weights and other strength machines again I’m not too sure if this is correct but it works for me, I take a day off every week and just fully rest.

[neets00 Graduate in reply to Hidden]

I follow an online exercise group full of different exercise including strength training which I intertwine with my Couch to 5K so today will be one of those days 😀. Thank you

[nowster Graduate]

As others have said, it's not a good idea to stress your body like this every day without giving it some time to recover. A quick dash (eg. for a bus) doesn't count.

I didn't run any consecutive days until I'd been running regularly for nine months and had already reached ten miles. That was only for a few days and then I was back to mostly running every other day.

It was only this January, having been running for 18 months and with several half marathon distances under my belt, that I actually did a whole month of running every day. And then I dropped back to about five runs per week.

A couple of weeks ago I got Covid and that sapped my energy. I'm currently running every other day whilst I get myself back to 100%.

A new runner (as most who are doing C25K will be) is building muscle and strengthening their ligaments and tendons. The rest days are really important to allow the body to rebuild after the impact of the run.

If you need to let off energy, do a walk or a bike ride instead. Something that doesn't involve landing on your feet like running. For example skipping rope would not be a good idea.

[neets00 Graduate in reply to nowster]

Thank you so much for your amazing post, I learn so much from experts like yourself. I just dont want to undo the good I seem to be doing with this running journey

[CBDB Graduate]

As many have mentioned, our bones, ligaments and joints do not adapt as fast as our general (aerobic) fitness does. So it may feel you could run more, longer or faster, but pushing too fast means that the weaker parts of your body may not have yet enough time to catch up! And that risks injury.

However, if you do want to do something every day, you can add the 5-week fitness programme into the days you’re not running and it will make you a better runner:

Link : healthunlocked.com/strength...

It’s hosted over at our sister forum Strength and Flexibility, run by the same people that support Couch25k and our other running forums.

We also have a daily yoga practice going on: healthunlocked.com/strength...

So plenty to do in days when you do not run, and that non-impact cross training will make you stronger as a runner.

Enjoy!

[neets00 Graduate in reply to CBDB]

Thank you so much ... A lot of fab information

[Frenc Graduate]

It’s sooooo tempting, I know, but you need to let your body repair between runs! It’s brilliant how much you’re enjoying it though 😁, well done!

[neets00 Graduate in reply to Frenc]

Aaaah thank you so much Frenc much appreciated

[sTrongFuse Graduate]

As a new runner you should definitely follow the advice given by others here in order to minimise the risk of injury that could set you back days, weeks, or even months. Even once you are more experienced, you may find that running consecutive days is something you do occasionally rather than regularly.

I'm 3 years on from graduating and my pattern is Tuesday, Thursday, Saturday, Sunday. On the other days I walk or, now that the weather is improving, cycle.

In theory I could run consecutive days more often, but I'm more likely to drop one of the weekend runs (especially when I have an actual race on one of the days) than I am to add an extra run in.

For me, I do t want it to become a chore or to feel obliged to go for a run, so the 4 from 7 pattern works.

[neets00 Graduate in reply to sTrongFuse]

Thank you for sharing your journey, great advice, really appreciated

[John_W Graduate Ambassador]

It takes 1-2 years of regular running for your body to become fully adapted to the rigours of it. Running is tough on the body - bear that in mind.

As a beginner, in fact, you're a pre-beginner, (you're in kindergarten!), you are at your most vulnerable to injury. Just as you gradually build your fitness during C25K so that you are able to run (jog!) continuously for 30 minutes after 9 weeks, you are also building your body's physical tolerance.

The rest days during C25K are non-negotiable. You are literally in no rush .

[neets00 Graduate in reply to John_W]

Thank you...all makes sense. So many people have said that running is bad for your body, many people who have run for a long time have now bad knee's etc, it's actually worrying me