How many rest days if you are cycling or running?

JamesBurkes
JamesBurkes Posts: 382 Member
edited October 3 in Fitness and Exercise
I come from a weights background where one of the first things you learn is that your muscles need to rest in order to recover and grow stronger from their efforts. I've recently started running and cycling and I was wondering how much rest you should have following these kinds of activities? I know some people run or cycle most days, but I've found that if I try and cycle two days on the trot (or do the same with running) I feel really weak in the legs and I generally feel better if I have a day off after a bike ride or run. Similarly, I do RPM when the weather is bad and I know that they recommend that you don't do RPM two days in succession, presumably because you (and your legs) need to rest and recuperate.

So how much rest do you need for these kind of tough (as I live in a hilly area) cardio-style activities? Am I being too cautious by treating these like weight workouts, or could I run or cycle 2, 3 or more days in succession?

Thanks a lot.

Replies

  • meerkat70
    meerkat70 Posts: 4,605 Member
    (Just marking this so I can read the replies. Resting is my weak spot. Once I get going, I don't want to stop!)
  • CoachNYLA
    CoachNYLA Posts: 129
    I am a big supporter on recovery days. For runners and cyclists, two days on, one day off with a full body stretch routine on every day. Nutrition is a huge key in the recovery.

    But if you ask the die hards, they don't take any days off.
  • mevalentina
    mevalentina Posts: 362 Member
    The way I do it to keep from getting too burnt out from either is one day I run, then the next day I cycle, and on Sunday I don't do anything just take the whole day off. I also think it helps work out all the muscles in my body doing the combination of the two like that.
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    I am new to running and rest my legs the day after long runs. I usually do some type of strength training on my non running days.


    Top
  • JamesBurkes
    JamesBurkes Posts: 382 Member
    Thanks for the replies.

    I have been alternating things, weights-style, so I don't work them too much as I feel running more in my calves and hamstrings and cycling more in my glutes and quads. I've also been interspersing yoga and weights in between those workouts, too. However, I was interested as I am getting increasingly into running and while I can do other exercise at home or in the gym at work during the week (I have two full-time jobs so I have to fit my workouts around my limited schedule), the only time I can get out for runs is at the weekend. I really want to run on both Saturday and Sunday but didn't want to do so if it would be counter-productive.

    Thanks again - I think I'm on the right lines!
  • steve81872
    steve81872 Posts: 23 Member
    I have been running for 10 years and I think it is a personal preference. You have to listen to your body and see what works for you. I personally run 6 days a week which adds up to about 35-40 miles a week but do for sure take 1 full day a week off. My legs appreciate it.
  • steve81872
    steve81872 Posts: 23 Member
    .
  • ddiestler
    ddiestler Posts: 353 Member
    I'm fairly new to running. Right now I am running three days a week.. I give myself 1 complete day of rest and on the other days I do something less impact.. For me it's walking 3-3.5 miles or doing 3 miles on the elliptical machine.

    I find that If I don't give myself a break from running..I don't do as well..So on Mondays I run.. Tuesday rest(bec.of schedule) Wednesday elliptical or walk..Thursday run...friday walk..saturday run and sunday walk/elliptical..

    good luck
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