Runners- how often do you take rest days?

I don't know if I'd consider myself a runner just quite yet (my mileage is not where I want it), but on the days I don't run, I incorporate some kind of activity. These days, it's been biking, and bodyweight training.

Rest is so important. I've gotten a ton of injuries from overtraining and overuse. Running isn't all or nothing, you get out of it what you put into it. So if you put in 7 days of hard running every week, you're eventually going to end up with an injury or feel very worn down. But, if you put in 4-5 days of solid running, balanced with core work, strength training, and flexibility, you'll become stronger, have longer endurance, and be avoid injuries.

I'd suggest having 3 easy runs, 1 hard run, and 1 long run a week. Do core work 3-5 days, and 2 days of strength training, leaving one day for complete rest. This is what works best for me. I'm actually just healing up from an injury (overtraining, not following this plan that I know works for me), and I can't wait to get back to quality training.

By resting, you'll make yourself a better runner. I used to be so anxious on rest days, I actually would avoid them at all costs. But now, I look forward to rest days and really appreciate how they help me, both physically and mentally.

Every other day. So, at least a day in between workouts longer than 20 minutes.

My coach schedules my rest day for Fridays when he knows I like to chill out with the family and wind down from the week. He likes us to have a day for our muscles to rest and rebuild.

The vast majority of runners rest one day or more during the week; 3 days of running and 3 days of cross training or something other then running. One rest day each week. If you search Galloway or Higdon training for longer runs they suggest running 3 and no more then 4 days weekly.

I've been doing 3 (occasionally 4) days a week of running, 0-3 of cross-training, and 1-4 rest days. Ideally I do 3 days of running and 3 days of lifting/HIIT etc. per week but I've been sick a lot this spring so I've prioritized my 10K training and taken more rest days from cross-training when needed.

I run 5 or 6 days a week. I have been a (very slow) runner for a long time though - over 10 years. When I was starting out, or when I was heavier or when I start after a long break, I run much less frequently. Every other day or so. At this point, slow 30-40 minute runs do not feel like hard work for my body so I think its okay to do them almost every day. If I start doing intervals or longer runs I rest more.

I do seem to take three or four days off every few weeks if I look at my run-keeper. This is usually work related, but it does give me a rest.

:bigsmile:

I run 4 days per week, Jillian Michaels one day, completely rest one day, and then on the last day I either rest again if I feel I need it or Jillian Michaels again. Rest time is very important and will increase the quality of your runs.

I take 1 or 2 days off a week. Sometimes I'm forced to take a day off due to my work schedule (on days I work 8-1 at one job and 3-9 at another, I just don't have time to throw a run in the middle). I try to do a 15 min strength/ab workout even on days that I don't run because, as I discovered this week, when I slack on those exercises, my body falls apart (just kidding, but my hips get misaligned and that sucks). But cross-training instead of running is always a good choice if you're new to running, or if running is putting too much pressure on your body or you feel yourself collecting aches and pains. My go-to for a cross-train day is biking

I run every other day, three days a week. The other three days are weight/strength work, with a little kickboxing or a good walk. Always at least one full rest day each week.

I rarely take a full blown rest day. Typically I'll run 4 x weekly (Tue, Thus, Sat, Sun) and on non-running days I'll x-train (rowing, riding, swimming, strength etc)

The best endurance sports coach I know recommends work and rest in three-week cycles.
The first week of the cycle is "medium week." This is your baseline level of training.
The second week of the cycle is "big week" where you add 10% volume. Also may do a bit more speed work or increasing pace on longer runs.
The third week of the cycle is "recovery week" where you take back 20-30% of your volume and don't do any speed work - it's all at an easy aerobic pace. You put any extra time or effort into training and sleeping.
The next "medium week" you pick up at the volume of your last "big week."
And so on.
Most people in this program have at least one day a week with no running at all.
Many also take the November-December season with minimal to no running, and focus on swim or bike fitness instead.
There are a lot of podium dwelling athletes in this group, as well as a lot of people who have made progress beyond what they have ever done before.


On some level, it feels like More Should Always be Better, but that's an illusion.
If you think about how your body actually responds to training, it is a stress-adaptation cycle.
Training stresses your body. When you take recovery time, your body rebuilds/recovers to a higher level of fitness, adapting to what you're asking it to do.
If you take out the recovery, you just have a "stress stress stress stress" model which is a great way to get injured, but otherwise completely ineffective.

I usually run 4 days a week so my rest days are Wednesday (alternate cardio) and the weekends (although right now I'm training for a race so I'm doing either a ride or a run on the weekend)

Actually Higdon would recommend 3-4 days for a beginner/novice only. Now Galloway has a completely different approach with less running days.