Recovery week?

Biffa92
Biffa92 Posts: 29 Member
in Fitness and Exercise
Just ran my furthest distance yet, 8.7K, previously the app I use has recommended a recovery week after doing a particularly longer run, I did find it difficult, and don't want to cause an injury. Should I rest for a week? If I do run next week, it won't be until wednesday anyway.

Replies

  • bigd65
    bigd65 Posts: 171 Member
    What would it hurt? You know your body best if it is telling you to rest, then rest. There is nothing wrong with taking time to recover from any type of hard work. Listen to your body
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Just ran my furthest distance yet, 8.7K, previously the app I use has recommended a recovery week after doing a particularly longer run, I did find it difficult, and don't want to cause an injury. Should I rest for a week? If I do run next week, it won't be until wednesday anyway.

    Hmm, rest is good, and it depends on how your body feels. The rule I go by is allowing 1 rest day per mile of a long run, to my knowledge you don't lose endurance within that time frame (up to about 13 miles). So, I might take a couple days but a week seems king of long for 5 miles. But, again, it depends on your level of fitness and how acclimated you are to that mileage, and how long that run is compared to your base weekly mileage. If you're feeling like your runs are getting harder over the same mileage, or you're extra tired or hungry, or like your immune system is lagging, or its been more than ~3months of straight exercise, you're probably due for a rest week anyway.
  • susiebear29
    susiebear29 Posts: 266
    as above post really, if you're not hurting then I don't see why you need to rest for a whole week? maybe leave a day or two inbetween? well done on your run!! :smile:
  • fteale
    fteale Posts: 5,310 Member
    I would never recommend leaving a week between runs, you'll lose any fitness you have gained. I think recovery weeks are more for after doing a competitive marathon, where you are way outside your comfort zone and need to rebuild energy stores.
  • katietaz
    katietaz Posts: 18
    My dad used to run 5 miles every other day well into his 60's. You'll be fine - and like others have said if it hurts stop :smile:
  • fteale
    fteale Posts: 5,310 Member
    BTW I do 10k every other day, and I don't consider myself much of a runner!
  • lmc8774
    lmc8774 Posts: 129 Member
    I would say a day or two at most off for recovery. Does your app say to not run for an entire week, or just not do a long run for the week? A lot of programs don't have you doing a long run every week, but I've never seen one that says to take an entire week off. Just curious. A lot of programs, for the "long" run of the week on a lower mileage or so called recovery week will have you do half the distance of the previous week's long run. I would never take an entire week off unless you are injured.

    Also, congrats on getting a new long run record for yourself.
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    everyone is different... simply listen to your body. my body needs a recovery week this week so I am taking it. my hrm told me to weeks ago but I didn't need it then, but do now. can't go wrong listening to your body x
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    First off, congrats on your run!

    If your body hurts, by all means take a few days off. I take a 'recovery week' after three weeks of hard marathon training, but its not straight rest, its just lower mileage at a slower pace. You can always switch it up and run one day, then do another exercise (maybe strength or stretching) on the next. Whatever you are comfortable with.
  • kpotts68
    kpotts68 Posts: 22
    I too would not rest a full week between runs. You know you own body - listen to it. Start back with a good walk and see how you feel. If all is well - pick up the pace!
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    BTW I do 10k every other day, and I don't consider myself much of a runner!
    and...
    My dad used to run 5 miles every other day well into his 60's.

    These aren't really relevant to someone who is just building mileage for the first time. Joints and tendons take a while to acclimate to the incessant pounding that is running- people who do it regularly obviously have already built their tolerance to it. Newbies or people significantly upping their mileage can can overuse injuries at much less gross mileage than someone who does it regularly. Just want to clarify.
  • Biffa92
    Biffa92 Posts: 29 Member
    Thanks for all the responses, it was run meter that recommended it (technically for after 9K but I thought 8.7K) was near enough)

    I am significantly overweight and do worry a little about my knees!! (although they feel fine when I run).

    I have been building up from nothing really since end of March, so I am by no means a seasoned runner. I think I will probably just run shorter distances (but work on my speed a little).

    Thanks again
  • drgndancer
    drgndancer Posts: 426 Member
    Rest is good and not overtraining is good, but I really don't see needing a week off after a 5 mile run, even if it is the longest you've ever run. Adding a mile or so to your long run is a natural progression, not a huge step forward. Usually when you see advice like that it's because new distance runners (half marathon and marathoners) can't always train to race distance in the weeks leading up to to a race. So they'll jump from an 8 mile training run to a 12.1 mile half, or a 16 mile training run to a 24.2 mile marathon. For those sorts of huge jumps you want to take a week or so off to recover because you put *lots* more stress on your body than it's used to. For going from 4 miles to 5.4 miles an off day of two should suffice. If you take a week off every time you make an incremental increase you'll never make progress.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Thanks for all the responses, it was run meter that recommended it (technically for after 9K but I thought 8.7K) was near enough)

    I am significantly overweight and do worry a little about my knees!! (although they feel fine when I run).

    I have been building up from nothing really since end of March, so I am by no means a seasoned runner. I think I will probably just run shorter distances (but work on my speed a little).

    Thanks again

    Like someone else said- you can mix up your training with lower impact activities while maintaining your CV fitness if you like- biking, swimming, walking, and elliptical are great choices. I only run 2-3x a week and do alternate cardio on the other days because I've had joint injuries in the past, but I still maintain 10-12 miles long run base mileage- I do that distance about once a week and shorter distance/fartlek/speed workouts the other runs. You don't have to run everyday.

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