What's OK for rest days after running?

meluhneekay

Ok, so I posted a couple of days ago and was asking some questions about running as a beginner. I have a new question. The consensus seems to be that it's important to have rest days in between running days. That's all fine and good, but I don't quite understand what constitutes good "rest." Does this mean that I should abstain from cardio completely? If I do strength/weight training, should I only focus on arms/back/abs and leave my legs alone? Or is this one of those person-by-person, "if it feels good do it" kind of things?

Carrieendar

I have two off days from running a week; however, I lift on one of those days. I do feel it is important to take a full rest day as well once you start really getting higher mileage. (it might even be beneficial for lower mileage...) Heres what I do:

monday: run and back n core
tuesday: run and plyo
wed: lift
thursday: speed work (run only)
friday: run and yoga
saturday: long run
sunday: full rest

I use to take two full rest days when I was a beginner.

SonicDeathMonkey80

I will typically do something that involves a ton of walking on my rest days. My post-ultra rest day last week was about 20K steps at a festival, and I took 3 days off that week too. Typically, I go 5 on and 1 off.

_Terrapin_

Most plans have you run a 3 or 4 day program, lift 2 days, rest 1 day. You can take a run day an sub in non-impact activity but still be cardio ellip machine, bike ride, swimming.

MeanderingMammal

Personally when I was starting running I swam or cycled on off days.

It's worth including some resistance training into the mix as an option as well, I try to do two bodyweight sessions per week.

chivalryder

Whatever you do, make sure you take one day of the week and do nothing (aside from maybe a light walk).

_Zardoz_

Ok, so I posted a couple of days ago and was asking some questions about running as a beginner. I have a new question. The consensus seems to be that it's important to have rest days in between running days. That's all fine and good, but I don't quite understand what constitutes good "rest." Does this mean that I should abstain from cardio completely? If I do strength/weight training, should I only focus on arms/back/abs and leave my legs alone? Or is this one of those person-by-person, "if it feels good do it" kind of things?

Whatever works for you everyone is different. I don't have set 'rest days' I sometimes will run for a few weeks without a day off from running but some of those runs will be short at a gentle pace. Then other weeks I may have two or three days off it depends on how intensive or what sort of running I'm doing. Even on these rest days though I always walk my dogs for one to two hours because my dogs don't care if I run or not they still want to be walked. Some days If I'm resting from Running I may swim or do some Yoga. Basically everyones different. yes see what others are doing but remember do what feels best and works with your life.

hermann341

Monday, Wednesday, Friday: Nordic Track Skiing 45 min (low impact cardio and upper body), yoga 45 min (flexibility and core)
Tuesday, Thursday: treadmill 60 min (5 min warmup, 50 min run, 5 min cooldown)
Saturday: long run outdoors (90 min to 4 hrs depending on where I'm at in my marathon training)
Sunday: rest

Prior to adding the Nordic Track, I just did yoga on M/W/F. I think the extra cardio from the skiing is helping my endurance.

I do find some weeks that my Thursday/Friday performance isn't as good as I would like, so that Sunday really gives the ole battery a good recharge.

meluhneekay

Thanks for all of the suggestions guys. Today I took a rest day from running and opted for a brisk 2 mile walk and about 20 minutes of arm and core exercises. I honestly doubt I'll ever take a full-on rest day unless my body doesn't feel good. I'm one of those people who goes nutty if I can't get out and move a least a little! Thank again.