Advice - Extra Day Break or Not?

[-Alchemist-]

I have just finished week 4 as of last night. It was quite tough but I did it, so want to keep my momentum going.

I have stuck to the plan like clockwork, running every second day - but I am wondering what is best to do. Tomorrow I am due to run week 5 run 1, but I am unable to due to commitments, so should I run tonight (no rest day), or Friday with an extra rest day.

I know it seems a small question but I don't want to lose any of the foundation I have built, and wondered if extra rest days do that. If I was finding it easy it wouldn't matter but I feel like I am at my limit by the end of the run.

[ChannelRunner2 Graduate]

Based on what I've read here so far, I'd say that you'll help yourself by taking an extra day's rest rather than pushing yourself to run without a rest day. The foundation is also built on the rest days!

(I always have two rest days between runs 2 and 3 because of my schedule... I haven't really noticed that it hurts. It actually seems to help!)

[-Alchemist- in reply to ChannelRunner2]

thanks. It has just started thundering and lightening so that’s the way I’m edging anyway!!

[AlMorr Ambassador Graduate]

Friday, no running on consecutive days is the No. 1 rule here on C25K, if you do run on consecutive days that can cause a injury.

[SueAppleRun Graduate]

Take the extra rest day, you will run on fresh legs

[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.

Take an extra rest day or your enthusiasm may put you on the injury couch..........maybe for months.......... what's the rush?

[B_Dlo Graduate in reply to IannodaTruffe]

This is helpful. I do my runs afterwork and these days its been raining from late afternoons to evenings. I find it demotivating running in the rain & its worse when wearing specs. 😬

[John_W Graduate]

An extra rest day is far better for you than the idea of running on consecutive days - another popular question!

" ...but I feel like I am at my limit by the end of the run."

I'm curious - can you describe what that physically looks and feels like, e.g your breathing rate, your legs etc ? Thanks.

[-Alchemist- in reply to John_W]

It is a combination of a few things - breathing (panting) and heart rate, plus aching calf muscles.

[John_W Graduate in reply to -Alchemist-]

It sounds like you are going far too quickly. You should aim for a pace, right from the start, that would see you end feeling like you could easily carry on if you had to. It's called 'conversational' or 'chatty' pace - one at which you can easily talk while running. When you discover YOUR pace, it will be a revelation and change your C25K experience dramatically.

[DocEmmett Graduate in reply to -Alchemist-]

Yep, an extra rest day will serve you well, and running at a conversational pace will give your body time to optimally adapt to what you're demanding of it now.

I had aching calf muscles in the early days of C25K and took advice on being careful to watch hydration every day - not just on run days. Now I start every day with a pint of water and keep a casual eye on it through the day, with benefits for running and general health. I found it useful to get some idea of the parameters of hydration and read that depending on your hydration level it takes about 45 minutes from taking on water to it hydrating your body, which is why I have not seen anyone recommend carrying water during C25K runs - they're too short (though I fully understand they can feel longer😁) . When hydrated with full bladder taking on water can require a pee just 5-15 minutes later, whereas when dehydrated with empty bladder taking on water can require a pee 9-10 hours later.

[Liono Graduate]

I took many extra rest days during the programme, as and when I needed them. There's no rush after all. You won't lose any of your fitness unless you take more than 2 weeks off, and after that it's gradual. Much better to take it slow and complete it, than rush through the runs and risk injury.

[MissUnderstanding Administrator in reply to Liono]

This is almost word for word what I was going to say! Extra rest days are the best!

[Liono Graduate in reply to MissUnderstanding]

We've done it again! Great minds and all that 😂

[Wwps Graduate in reply to Liono]

I was going to say the same thing! Slow, take lots of rest. First time I took 12 weeks to do it and it didn’t impact my fitness

[Terilu Graduate]

Well done Alchemist on gettingto week 4 👍👍 I stuck rigidly to the C2K5 rules too & never ran consecutive days due to injury risk & because I didn't have the energy 🤣🤣 I also took ( & still take) frequent extra rest days, so I might do alternate days for 2 runs then leave 2 full rest days for 3rd run and I find this gives me greater flexibility around my changing commitments and so far it's worked great for me 👍at first I thought leaving 2 full rest days would reduce my motivation but it definitely hasn't as I'm usually itching to get running by day 3! Good luck with continuing your running journey and I still don't think we can stress enough about taking it slow & steady as that's the 🔑 to C2K5 👏👏👏👏

[Zaza87]

I’d take the extra rest day. I personally find the extra rest days give me some extra energy on the days I do run. I try to run every other day but will take the weekend off and then get back to running at the start of the week. Swimming is great in between running it really helps with my recovery. Hope this helps!

[Santa_1 Graduate]

at times i have had 2 days rest inbetween runs and its fine.