Newbie, do I have to take a day off before my next run

I have just done w1r1 yesterday and I managed it ok, just about! (I already walk a lot due to having 2 big dogs but was not running at all) Since I don't hurt at all I am keen to get out and go again, can I do that today or do I really need to wait until tomorrow. I was puffed at the end but could still have done one or two more jogs if it had been on the programme!


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  • Your muscles still need time to recover and repair, even if they don't hurt! Definitely keep the rest days in place to let them recover and to set a good pattern for when you get to the harder runs later.

  • yes, take your rest days but use them for other exercise: walk, swim, cycle, dance anything that will help develop stamina but use different muscles so your "running muscles" get recovery time. If you've got dogs, you are already used to walking, so how about trying something different? :)

  • I got a Elliptical Trainer at home that nobody use,would you recommend this on days off? how long for?

  • bipbip, try to build up to 30 minutes vigorous exercise 5 days a week. The elliptical trainer is fine so is walking, swimming, cycling, dancing. You want to avoid muscle strain and injury so don't rush anything. The programme is going to build stamina and heart health and lung capacity over 9 weeks so don't try to rush it :)

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