rest days/ running

suzycreamcheese

How often do you take rest days from exercise and do you think theyre really necessary?

Im just wondering because i normally do a better run if ive had a day off the day before, but as a mum of three, i generally try and run whenever i get the opportunity because i dont know when my next opportunity will be.
This means ive run thurs, fri and sat and am planning a run today but im wondering if running 4 days in a row is good for me. Ive recently upped my distance from 5.6k to 8.5k and i can definitely feel the extra exertion in my thigh muscles.

I also struggle with staying in my calorie allowance if i take a day off, so that makes me want to run where i can, but not if its doing more harm than good.

any thoughts?

mrphil86

Rest is important because your body needs time to rebuild. I also run a lot further and faster when I have had a rest day.

If you are workout out for muscle mass, working out 3 days a week is all you need.

For toning, every other day.

If you are running, every other day is good enough.

DaniiDean

I run 5 days a week... 2 rest days. I mix them up according to how I feel. Run for about 30 mins

Sadie98072

Recovery days are just as important as the "working" days. It is the same with every discipline. I think it may be different for elite athletes (I notice lots of serious distance runners run every day), but for more normal people we do need to rest our muscles so that they repair and in turn get stronger.
You can do other things on your "rest" days though.
Realistically though, like you said, you take the runs when you can.
Have you had a look at the running ahead website? Its got heaps of running specific information.

maurapie

It's already been said, but rest/recovery days are just as important as days you run. You can always do cross training, maybe work on your core (which will definitely help runs) or even do a low-impact cardio workout like swimming or using an elliptical.

suzycreamcheese

hmmm, not a bad idea, maybe i'll go swimming

alison2429

It's already been said, but rest/recovery days are just as important as days you run. You can always do cross training, maybe work on your core (which will definitely help runs) or even do a low-impact cardio workout like swimming or using an elliptical.

I definately agree with this. If I run on consecutive days I get shin splints - swimming is a great in between exercise. Great work on your running though!

scottb81

You can run every day or even twice on some days if you want to. But not all of those runs can be long and hard. Some have to be at an easy pace to allow for recovery. Also, you have to build up to it so that the body is strong enough to do it without injury.

At the other end of the spectrum, running less than three days a week provides no benefit.

suzycreamcheese

my knees are now killing me after an hours swimming, whereas i never get any pain from running

MyNameIsNotBob

At the other end of the spectrum, running less than three days a week provides no benefit.

You mean, other than getting you out and moving around and burning calories and increasing your cardiovascular health, right?

scottb81

At the other end of the spectrum, running less than three days a week provides no benefit.

You mean, other than getting you out and moving around and burning calories and increasing your cardiovascular health, right?

It will burn calories, but only working out one or two times a week will not improve your cardiovascular condition. Three times a week is minimum to stimulate improvement. Beyond that, more is better within the limits of what an individual can do without injuring themselves.

MyNameIsNotBob

At the other end of the spectrum, running less than three days a week provides no benefit.

You mean, other than getting you out and moving around and burning calories and increasing your cardiovascular health, right?

It will burn calories, but only working out one or two times a week will not improve your cardiovascular condition. Three times a week is minimum to stimulate improvement. Beyond that, more is better within the limits of what an individual can do without injuring themselves.

But you can *exercise* several times a week without *running* several times a week.

Sadie98072

I think Scott might mean improvement to running.
If you run twice a week and swim every other day you will see lots of improvement in your swimming but your running will stay about the same. If you swam twice a week and ran on the other days you will see a big improvement in your running and your swimming will stay about the same.
I need to run at least 3 times a week to see improvement in my runs.
Moving in general regardless of the activity is of great benefit, its just that if you want to train specifically in one discipline then you do have to put in the time to that activity.

scottb81

I think Scott might mean improvement to running.

Yes, that's what I meant. But also, if you only do any type of cardiovascular exercise twice a week, there will be no real improvement in the cardiovascular system. It needs to be stimulated a minimum of three times a week (any type of cardiovascular exercise) for it to grow. You can maintain what you have with two "intense" workouts a week or you can move back to an unfit baseline by doing less.

To maximize cardiovascular fitness one needs to maximize the training volume within the constraints of that individual's ability not to get injured and their ability to devote the time. That volume needs to include workouts at all the various intensities from low to high.

shreddingit

for me when I used to run the more rest days the better speeds I would get when I restarted....