Yearly Running Break??

JJVegas80

I had knee pain about a week ago that lasted 2 days. I did not run for those 2 days until my knee was free of pain. Not sure what caused the pain, I believe when I was turning and slipped a little I may have tweaked it. The pain wasn't that bad but I have never had any knee pain during 3 years of actively running.

I researched knee pain and running injuries on the internet and came across several articles that recommend a 3-4 week break from running once a year. The reason for the long yearly break is to give your body to heal. I've been running for 3 years and the longest break I took was 3 or 4 days. I run 5-6 days per week for the last 3 years.

Is the yearly break necessary? I'm concerned now that I'm not giving my body enough healing time. Do any of you take a long yearly break from running?

BrianSharpe

I'm not convinced that you need to take extended recovery breaks as long you're reducing your volume occasionally (assuming you're a moderate volume recreational runner) and cross training.

It would be a different story if you were an elite runner putting in the incredible training distances that they do.

JJVegas80

I run plus or minus 40 miles per week. I'm not an elite runner, my best half marathon pace is 7:48. I have yet to run a full. I'm just worried I don't want to jeopardizing future running because I'm not taking healing breaks. The knee pain I experienced for a couple of days got my attention.

coreyreichle

I dunno about it being required to reduce injuries (That's what recovery days are for, and slow progression), but I know I generally take a week or so off every few months to prevent burn out.

rybo

BrianSharpe wrote: »

I'm not convinced that you need to take extended recovery breaks as long you're reducing your volume occasionally (assuming you're a moderate volume recreational runner) and cross training.

It would be a different story if you were an elite runner putting in the incredible training distances that they do.

I agree with this. There is so much that goes into deciding to take an extended break. How intensely are you running (mileage and effort), your ability to recover (including age, sleep, nutrition), and how much preventative cross training are you doing. There's really no blanket statement to cover everyone

SueInAz

I've never taken long breaks from running except when I had an emergency appendectomy and a foot injury caused by stepping on a rock. In 5 years, I've also never had knee problems that weren't simply due to my shoes reaching their end of life (it's how I always know it's time). I only run every other day, however, not as often as you. I do reduce mileage in the summer to 3-4 miles per run because it's hot and there aren't any races. I then ramp back up through the Fall to get ready for the winter racing season when I'm putting in closer to 35 or 40 miles per week.

Since your knee pain went away quickly, it sounds to me like it was probably due to just what you thought it was. As far as needing a running break to prevent future injury? I'm a big believer in simply listening to your body. If your running schedule gets to be too much, it will let you know. You just need to pay attention to the minor aches and pains and not wait until it gets to be major before you decide you need to take action.

JJVegas80

The knee pain didn't start until the next morning after the run. When my foot slipped I didn't feel any pain.

RoxieDawn

I do not take yearly breaks. I have had to take a couple of breaks for minor over use issues, fatigue, etc.

In the absence of taking breaks, I do reduce mileage (as I am right now). I am maintaining mileage until Dec/Jan when training for HM starts again.

So not required, if you are prone to injury, good idea to rest even if you feel really healthy and can keep going. And too age (at least for me) is a factor.. I am 3 years older than when I started running so recovery is very necessary.. there is nothing like over use or over training yourself mentally and physically, along side any physical injury can be hormonal injury as well.

Hiker_Rob

I run about the same amount as you on a weekly basis (40 to 50 miles) and i cant say I see a reason to take that long of a break unless you are recovering from an injury. When I am feeling fatigued more than normal from running I typically take a few extra days off to allow for some extra recovery time or I just lessen my pace and/or distance for a few days.

BasicGreatGuy

Wherever you read the advice to take an extended break from running was making statements out of thin air. Unless one is injured or suffering from bad case of exercise fatigue syndrome, there is no need to take extended breaks.

I run (on average) 100 miles a week. And even running high mileage, I make sure to have rest days.

lporter229

I also run on average about 40-50 miles per week. I do not take extended breaks from running, but I do take periods where I cut my mileage way back (usually following a marathon) for about a month.

What I do take breaks from is speed work though. During training periods (16-20 weeks prior to a race, usually twice per year, so 32-40 weeks out of the year) I do two speed work sessions per week. When I am not training, I use that time just to do nothing but easy maintenance miles and focus on strength training. I have found this strategy to be effective in keeping my generally injury free.