REST DAY ??

[caroldeaz]

should i always have a rest day as some days i feel like i could go back out the next day ??

[TJFlute]

It is advisable to always have a rest day in-between runs if you can, simply to prevent injury and allow your joints/muscles to recover.

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It's well worth leaving that day clear between runs. The day off is when your body rebuilds new, better muscles.

Some people say cross-training is good (doing an alternative exercise) but I did quite a lot of swimming on one rest day and found the run harder the next day. Walking is fine though. You can use it as a recce for your next run

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I saw some research that said about 1 in 5 new runners injure themselves and that seems to be pretty constant even if the build up is slow. That was using the 10% mileage growth per week.

On the other hand who says the rate at which you build up the miles per week increases the risk of injury? Its mostly hearsay without any hard facts.

There isn't much proven research out there. Perhaps listen to your body on this topic?If it hurts too much then don't push it.

For me I'd say do it like the program says - most of us got through it and that's good circumstantial evidence that it works. There have been a few of injured on the way too so another thing we might infer from that is don't take it any faster ? Perhaps even thing about doing it a little slower - the program does ask everyone to think about their ability to step up and consider a repeat - but most of us set that 5k/30mins/9week goal in our minds and pushed on for it regardless.

A year from now it won't be relevant to you - if you are still running then probably some days you will run twice, some days you will run 3k, some 15k... your mileage will certainly vary

Hope the riddles in my answer help - frankly there are no hard and fast rules - just some evidence that this is a program that has helped a lot of people who just did it like the instructions.

[caroldeaz Graduate]

will stick to the instructions then prob best to as i dont want any injuries thanx

[TrickyHicky Graduate]

I've just finished week 4, this morning and until now I've been cross training. For example last night I did 33 minutes Wii Advanced Step. Until now I've felt fine however this morning my calves were aching so badly I nearly turned back. I'm going to have a complete day off tomorrow and will then try alternating C25k and upper body resistance training days for a week.

If in doubt always err on the side of avoiding injuries.

Good running