Rest Days

lornamarie57

What do you do on rest days?

Up till now I've been walking daily for at least 30 mins. I feel good about that and am closing my apple watch rings. But now I'm trying to run every other day. Should I walk on my rest days? Should I legit do nothing?

I'm aware of the idea that I should do resistance work but can't really do much of that. I don't have a gym membership and have a shoulder injury so can't do body weight exercises.

spiriteagle99

I walk daily, because I have a dog who loves walks and needs the exercise. So do I and my husband. Although I go about 3 miles every day (over 3 walks) I don't really consider than exercise, though I log it. It's just part of my lifestyle.

I run 5 days a week, normally. On the two days I don't run, I may go for a hike (in addition to the normal walks), or ride the exercise bike, or walk fast at incline on the TM, or do an exercise dvd, or do yoga, or mow the lawn (a significant workout for me). One day a week usually ends up being without deliberate exercise (aside from the dog walks) so I can run errands or clean house. I try to listen to my body. If it says I need a break, I take the break. If I'm feeling antsy and need to move, I do that. For me, exercise is not about burning calories but about my mental/emotional well being. I always feel better if I get some real exercise.

littlegreenparrot1

I don't think it matters really, do what you feel like you need.

There are sometimes days when I just have to veg out and do nothing. I have learned that if I feel like that I am better off leaning into it. A timely day or two off means that further down the line I don't crash worse, for longer. Yesterday I didn't go to a gym class but I spent a couple of hours gardening. I wouldn't call it exercise as such but it didn't feel like nothing.

I'll often go for a walk because I feel like it, walking for an hour in the countryside is great for stress relief. My body might not need it but my brain certainly appreciates it.

cwolfman13

Rest and recovery days really come down to the intensity of the work you're doing and fitness level. A lower level of fitness will require more recovery and as you build up your fitness will require less recovery for the same effort.

Many people who exercise regularly don't necessarily just do nothing, but do things at different intensities or cross train with something that may be less high impact than what they usually do. I do something most days...occasionally I will take a day and just do nothing, but more often than not that is due to some kind of conflict in schedule. I also walk most days in addition to whatever other exercise I'm doing...mind you I've been a regular exerciser for a decade. Typical week looks something like this:

Monday - Dog walk AM (about 2 miles); 10-15 mile road cycle at lunch
Tuesday - AM dog walk; weight room at lunch (sometimes a leisurely evening trail ride w/the family)
Wednesday - Dog walk AM; 10-15 mile road cycle at lunch
Thursday - AM dog walk; weight room at lunch (sometimes a leisurely evening trail ride w/the family)
Friday - AM dog walk; easy lap swim @ lunch (recovery day)
Saturday and Sunday - Free days...typically active recreation like mountain biking or kayaking or hiking

I also live in a small village outside of Albuquerque so I ride my 29er hardtail quite a bit just to run errands or go out to eat or whatever as it seems silly to me to drive 1.8 miles down the street to Ex Novo for Taco Tuesday.

I'm not training for anything at the moment so most of my exercise is pretty chill and recreational and I don't need a whole lot of recovery. It was different when I was really into endurance cycling with much longer rides along with things like hill repeats and whatnot which really required me to have rest/recovery days and to also time them well for performance.

sijomial

I don't tend to take rest days unless I'm feeling all-body fatigue and that's very rare.
(There are some days where I can't fit in deliberate exercise due to other commitments but I will tend to be very active.)
But I'm accustomed after many years to a high exercise volume and your recovery and rest needs may be very different to mine.

But I do manage my recovery with different intensity, duration and exercise types.
e.g. After a really hard cycling month in May in June I roughly halved my cycling volume but doubled my strength training and have come into July feeling great and performing well.

"But now I'm trying to run every other day. Should I walk on my rest days? Should I legit do nothing?"

There isn't one simple answer to that as it's personal.
Do you feel the need for rest?
Do you feel walking helps or hinders recovery from your running?
Is your every other day running getting easier or feeling harder?
Performance improving or not?
Fatigue increasing, decreasing or staying roughly the same?
Any soreness or not?

Chef_Barbell

I rest. Sleep and rest is super important for me.

lornamarie57

Thanks for the responses. I am not fit at all so trying to avoid getting injured.
TO answer the questions that were asked - yes I'm for sure improving. Starting with zero fitness it is a huge step to run at all and I'm so proud of my improvements.
Running is getting easier each day. I do feel the need to rest. Yesterday I went further and faster than I have before and I feel it in my legs. I might go for a walk later or a bike ride. I like doing something each day but I also think rest is important so hard to balance

sijomial

lornamarie57 wrote: »

Thanks for the responses. I am not fit at all so trying to avoid getting injured.
TO answer the questions that were asked - yes I'm for sure improving. Starting with zero fitness it is a huge step to run at all and I'm so proud of my improvements.
Running is getting easier each day. I do feel the need to rest. Yesterday I went further and faster than I have before and I feel it in my legs. I might go for a walk later or a bike ride. I like doing something each day but I also think rest is important so hard to balance

Sounds good and making that huge step I'd say err on the side of caution.
You have very little to lose from taking rest (and/or recovery) but a bigger downside risk of pushing too hard, too soon.

Jthanmyfitnesspal

I took the day off exercise yesterday and did nothing. (Except my job!)

westrich20940

1. If you plan on running every other day - I'd look into some resistance bands to do some workouts at home --- at least some stuff related to your glutes/hamstrings/quad/hip flexors...etc. Even just starting with body weight only stuff. This can really help you avoid injury when starting out running.
2. As far as rest days go --- that's all about listening to your body generally. I know people who run legit every day (even if it's just a mile) with no real 'rest' days.

I personally do have days where I do nothing. Not necessarily scheduled/consistent days where I do nothing but sometimes definitely once I get home from work I'm on the couch. However, most of my non-run days are 'active recovery' ...like a walk or hike.

kshama2001

lornamarie57 wrote: »

Thanks for the responses. I am not fit at all so trying to avoid getting injured.
TO answer the questions that were asked - yes I'm for sure improving. Starting with zero fitness it is a huge step to run at all and I'm so proud of my improvements.
Running is getting easier each day. I do feel the need to rest. Yesterday I went further and faster than I have before and I feel it in my legs. I might go for a walk later or a bike ride. I like doing something each day but I also think rest is important so hard to balance

I get "Classical Stretch" DVDs from my library system. (There are some videos available on youtube, but my library has a vastly bigger selection.) Miranda is always talking about how this or that is good for runners.

They are all low impact, so I would put them in the "active recovery" category. The ones that are titled "Stress Relief" have been extra gentle.

The workouts from her TV series are 23 minutes and others are around 30 minutes. (There are also shorter ones on youtube.)

I love doing these a few hours before bed.