How to Maintain Cardio On Rest Days

Training Advice/Discussion Sprints

5 years ago 10/16/2018 12:06am EDT

hey, lately I’ve been doing offseason training as a sprinter to get in shape before the season ...I’ve been doing things such as hill sprints, push-ups, planks, body weight squats, etc...I just started so I’ve been pretty sore for last two days...I heard somewheee that it’s important to rest two or three days consecutively for muscle repair..The problem is, it has been three days now, and my muscles are still extremely sore even with so many recovery tips used...Therefore I did a really light workout to prevent injury....I’m really worried that If I rest for more than a day, I will lose my cardio fitness and not be in shape for track season in January...Any tips on how I can stay fit without causing too much damage on sore muscles? Thanks :)

5 years ago 10/16/2018 12:10am EDT

re: sprintingjourney

sprintingjourney wrote:
Any tips on how I can stay fit without causing too much damage on sore muscles? Thanks :)

Keep breathing.

Your body needs oxygen for muscle repair.

5 years ago 10/16/2018 12:11am EDT

re: sprintingjourney

Cause it takes longer to recover when you aren't moving. Recovery days don't mean don't move. Some light lifting or strides and running drills are ok to do on rest days.

5 years ago 10/16/2018 12:13am EDT

re: sprintingjourney

Best thing you can do is up your weight lifting volume. If you're doing heavy squats 3x/week you won't be sore.

5 years ago 10/16/2018 12:18am EDT

re: Keep breathing.

For sprint training, when people say 2 to 3 rest days, they usually dont mean days completely off from running. They're usually referring to days with no max speed, no speed endurance, no plyos, and no heavy lifting sessions. So tempo days, form drills, agility drills, easy/short lifting sessions, etc are all in.

So if you do a heavy speed development session plus a big lifting day on monday, Tuesday can be 3x4x150@75% w/ 2/5 minutes rest followed by hurdle walkovers, then Wednesday can be block technique followed by 2x 8x100m @65% w/ turnaround recovery and core. Then Wednesday youre ready for another hard day.

If every time you did a hard workout you took off two days completely, you would only run 2 or 3 days per week, and no sprinter trains like that. One day off completely per week is pretty typical for most sprint programs.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

How to Maintain Cardio On Rest Days

Of General Interest

This thread has already been deleted.

You have been subscribed.

How to Maintain Cardio On Rest Days

Follow sprintingjourney

Block sprintingjourney

Follow DW

Block DW

Follow Sdfsdfsdfsdfsdfsdf

Block Sdfsdfsdfsdfsdfsdf

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.