Rest day - take it easy or really rest?

narmin92

I haven't worked out in a really long time (like 6 months or so). Now I have started again, just this past week, for now taking it easy to build my way into running. I know that you should let your body recover for a day a week (or maybe even two days if the other days' workout is intense). Should it be complete "sleep in and do nothing" type of rest, or should I still keep doing easy exercises, such as walking for an hour at a slow pace, or light yoga, or just stretching?

cwolfman13

I've never just slept on a rest day...

IMO, someone new to fitness or someone who's been on a long hiatus should ease into things. I'm about 3/4 back from being on an extended hiatus due to a couple of injuries.

When I got back to things, I didn't just jump in where I left off which was cycling about 80+ miles per week. I started by getting back into the saddle for a couple days for about 30 minutes and walking most days and some light work in the weight room with about 3 "rest" days per week where I didn't do anything but walk.

After a couple of months I'm back to one rest day per week and four days on the bike and have a full head of steam in the weight room 2x per week...I'm still not doing two-a-days (riding AM and lifting PM)...I'm still just walking on my lifting days and have dedicated riding days...that will also change in the coming months.

Most people can manage walking on a rest day...we're built to do it pretty easily. A rest day is just rest from more vigorous training bouts...walking will give your joints a rest.

GaryRuns

For the most part, after your musculature is accustomed to running anyway, the "rest" is to give your joints a chance to adjust to the pounding they take from running. I think it's generally accepted that you can do low-impact activities, like yoga, light weight lifting, or even walking, on your "rest" days.

If you're just starting then you'll also be building some muscle mass from running for a short time. So in that case you might want to make sure you're not using the same muscle group, calves, hamstrings, quads, etc., for whatever activity you do on your rest day.

deannalfisher

my "rest" day is normally lite yoga/stretching/foam rolling

nancybuss

Oh I'd dream of really sleep in and relax type of day.... not in my life..... I agree with the above as far as workout rest