Running and recover

jaybear1415
jaybear1415 Posts: 3 Member
in Fitness and Exercise
So I've herd that after you go running you should wait a day to let your muscles recover. Is that true? Would. It better to jog one day, take a break, jog the next day; or is it just the same as jogging everyday? I want to do what's gonna give me the best results and is the best for getting more running endurance.

Replies

  • JessiJean
    JessiJean Posts: 1,207 Member
    I just posted a recovery run topic :smile: I recently read an article (can't remember where now, maybe runner's world) about recovery runs and how you really should do them, but they should be a a slow easy pace to work the slow-twitch muscles. I did my first recovery run today and it felt amazing! I am less sore than I was this morning or my usual day after hard run!
  • JenMc14
    JenMc14 Posts: 2,389 Member
    I'm doing a 5K training plan, and it has me running T-Th-S, with a light one mile jog on Sunday (I, personally don't do that one most weeks). If you were just jogging a mile or a mile and a half at a moderate pace, I'd probably say it's ok to run every day. but if you're running 2 or 3 miles at a decent clip, you'll need recovery days, I would imagine. Heck, I've had to ditch a day of squatting and deadlifts to give my legs a break while I train for my races this summer.
  • scottb81
    scottb81 Posts: 2,538 Member
    Read this for the best information - Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf

    The best results come from building the highest level of aerobic capacity genetically possible and that comes from running every day and often twice a day. Additionally one run a week needs to be 2 to 2.5 hours, at least one run 90+ minutes, and the others around an hour. A second shorter and very easy run can be added any day.

    However, you can't just start out doing that without either driving yourself to exhaustion or injuring something. Start with where you are and build towards that goal. Take however long it takes to get there in one piece.

    Once you get there and do it for a few years you will begin to approach the genetic limits of your running ability (probably within 7 to 10 years if you train consistently at a high level).
  • KaltieEm
    KaltieEm Posts: 73 Member
    I'm not an expert but from what I read I figured that probably the best thing to do i cross-train, meaning you go running 3 days a week (for example Mon Wed Fri) and another 3 days you do other type of exercise like weight training (Tue, Thu, Sat), and you take 1 days a week off from exercise. I've been doing Jillian's Ripped in 30 along with 10K Runner, Ripped ~5 times a week, Runner 3 times a week (so on some days I was doing both Ripped and Run).

    You didn't specify your fitness level or goals, but I would say that if you want to get in good overall shape you have to do both cardio (e.g. running) and some weight to make your body stronger (which eventually will help you to become better runner too :)).
  • bpotts44
    bpotts44 Posts: 1,066 Member
    It all depends on your level. If you are a veteran runner you could probably run 6 times a week. If you are new to it 3 would be it. If you are in between, then you would be in between.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    A lot is going to be dependent on your current experience level. If you're not already an avid runner, running every day could lead to fatigue and injury. When I was a competitive runner, I ran in some capacity 6 days per week...but I was very experienced. If you're not an experienced runner, you're going to want to ease into it.

    Personally, I'd set a goal...whatever 1/2 marathon, marathon, 10K...whatever and do an actual training program for that even based on your current skill level. That will help keep you from over training.
  • shannonsorensen902
    shannonsorensen902 Posts: 1
    "Recovery is your ability to meet or exceed performance in a particular activity. " - @bengreenfield

    http://www.bengreenfieldfitness.com/2013/06/what-is-under-recovery/
  • sabified
    sabified Posts: 1,035 Member
    bump to read later
  • alliemarie77
    alliemarie77 Posts: 378 Member
    I have found that when I have sore, stiff, achy muscles it is better to go again the next day. If I don't I feel even more stiff, achy, and sore the next day. So, I may be sore, and jogging slower, but I feel better the next day. (-:
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Read this for the best information - Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf

    The best results come from building the highest level of aerobic capacity genetically possible and that comes from running every day and often twice a day. Additionally one run a week needs to be 2 to 2.5 hours, at least one run 90+ minutes, and the others around an hour. A second shorter and very easy run can be added any day.

    However, you can't just start out doing that without either driving yourself to exhaustion or injuring something. Start with where you are and build towards that goal. Take however long it takes to get there in one piece.

    Once you get there and do it for a few years you will begin to approach the genetic limits of your running ability (probably within 7 to 10 years if you train consistently at a high level).

    Listen to Scott.

    Here's an example, Scott runs every day, often twice per day. He's been running for years, runs marathons etc etc - but he worked his way up to that.

    I've been running 5 years and run 4 or 5 times per week, next year I'll probably go to 6 - I'm still working my way up to it.

    A few years ago, when I first started running more seriously, I ran every second day (3 days one week, 4 days the next)

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