rest days

[badalucca]

I have nearly completed week 8 and have kept to 3 runs per week with rest days in between. Am I risking injury if I run 2 days in row if not do you think shorter runs ok during rest days

[MissUnderstanding Administrator On a break Graduate]

The short answer is “yes”, you’re risking an injury by ditching the rest days too early. It’s recommended to keep them for at least six months of regular running. That doesn’t mean you can’t do other activity. Things like walking, cycling, swimming, Pilates, yoga, dance, strength work….whatever you enjoy! Patience is tricky but it’s worth being sensible so you don’t increase your risk of being on the couch too much. Recovery is really important and will make you a better runner.

Good luck with finishing the programme! You’ve done massively well and some celebrations are in order!

[badalucca in reply to MissUnderstanding]

Thank you i will take your advice. What happens once I finish the 5 k. Do I keep to the same format and keep increasing time ran I suppose risk of injury is greater once I am left to my own devices

[MissUnderstanding Administrator On a break Graduate in reply to badalucca]

Sometimes people get injured and it’s just one of those things. Sometimes it’s possible to look back and spot training errors that make injury more likely but most of us will have injuries and niggles at some point. A podcast I listened to once (and I’ve forgotten the name!) said to avoid the “toos”. Too much, too hard, too soon. If you’re careful to increase sensibly and don’t push too much too early, that’s going to give you the best chance of avoiding the injury couch. Taking strength work more seriously can help too.

As for what’s next, that’s not a set journey and it’s about finding a way of running you enjoy. The couch to 5k app will give you three new runs ro try. We can suggest other resources. There’s a board called “Bridge to 10k” with plans to build distance if that’s the way you want to go. I like the comfort of a plan to follow when I’m a bit unsure so picking up something like the time based magic plan over there could be a good way to go. Perhaps mull over what you’d like your run week to look like in a dream world on your next runs and that might give you somewhere to aim at. You don’t have to have it all worked out-the main thing is to keep going!

Good luck with the final runs!

here’s the Bridge to 10k board if you fancy a browse…

healthunlocked.com/bridgeto10k

[John_W Graduate]

"Am I risking injury if I run 2 days in row... "

At this stage of your running - you're a beginner - yes!

"... if not, do you think shorter runs ok during rest days"

No!

[Yesletsgo Administrator Graduate]

It's so tempting sometimes to overdo it, a lot of us have given in to the urge and a lot of us have spent weeks or months hobbling around as a result. It really isn't worth it.

Once you've been running for a year or more (I stand to be corrected on the exact period) you can step up a gear a bit more safely. Please don't put all your hard earned progress at risk for the sake of a few extra runs.

[Fionamags Graduate]

Wise words there and I heartily agree! If you are itching to exercise then why not do some cross training? Cycling or gym work? Strength training is essential for injury prevention as you begin to run for longer.