Run everyday or take a day off once a week? Yes or no
Run everyday or take a day off once a week? Yes or no
Doubles 6-days each week with only a single long run on Sunday.
It works for these guys:
365 wrote:
Run everyday or take a day off once a week? Yes or no
I don't run every day. For me it's because I'm old and I need some recovery time, and it gives me a free spot to move things around for when life happens and I can't run.
Running every day, compulsively has not basis in training. You end up being a "streaker" for what that's worth, but really who cares if you've run 60 days in a row, but you're getting your butt handed to you at every race?
I would just say you should "try to run as much as you can". If you end up running every day, fine, but don't do it out of some compulsion or with the idea that missing a day here or there makes you a "bad" runner.
The guy with the prettiest training log isn't declared the winner of the race, it's about how you perform on race day.
How often you should take an off day depends on what you're training for, but some regularly scheduled time off is essential.
I had a six month streak come to an end during marathon training because it was time for me to start my taper. When I design training plans for other folks for marathon training, they typically get a day off at least once a month, more often once every three weeks (this is for folks shooting to peak in the mid 70 mile range).
You could definitely get away with taking off one day a week for 5k training, and I think the vast majority of people would be better off taking off one day every week than taking no days off at all during a full year.
A few assumptions: Each run is at least 4 miles/30 minutes; folks would not run through injuries.
Instead of taking a day completely off, run an easy day, like 3 miles.
Its fine so long as you don't obsess over it. If something hurts or you are excessively fatigued, take a day off. Don't feel you have to run to 'maintain your streak'.
Using the definition of a "streaker" used on the website linked above, you only have to run at least 1 mile a day. One easy mile on a "rest" day won't mess up serious training or prevent recovery.
The question is whether keeping a streak going is going to motivate you to train consistently. Lots of people find that to be the case. For other people, it helps them more to have definite rest days, cross-training days, etc. It's a matter of psychology than physiology.
Of course if by running every day, you mean making every day a hard day and never having easy days, that's a bad idea and will get you injured.
If you're not injured, you're not training hard enough.
This varies from person to person: How much time can you run, or how many days can you handle running without jumping into a recovery deficit? I would say the key is finding that fine line.
If you already took the time to ask this question it means you are having doubts about how optimal your recovery is, if this is the case and you think your musculoskeletal system needs a break from running then take one day off for cross training (Bike, swim, aqua jogging, whatever). See it as a very easy aerobic day at 65%.. 70%, max.
If even then your body is aching all the time or you're not performing well then start decreasing your running time vs XT vs rest until you find a point you feel comfortable and perform well with. Get your body used to that running amount and maybe you can play with it by trying to increase/decrease it later according to your conditioning.
Some days hard training most days easy running. No running with serious persistent injuries or feeling overly spent several days in a row.
Mon. Easy
Tues. Intervals
Weds. Easy
Thurs. Tempo
Fri. Easy
Sat. Easy
Sun. Long
Some people pray every day. It depends what you want out of it. Pointless ritualism (so you can brag about your devotion) or actual performance and/or health benefits.
I know someone who'll be on a 20-hour flight to Asia and insist he either needs to run 2 miles inside an airport terminal during a layover or around his destination hotel at 3am when he arrives. All so he can put a check mark next to the date on his calendar. In 15+ attempts he has never broken the BQ standard, but you should hear him talk about his "competitive" running at a dinner party.
I'm trying to bump my miles up for the weekly input. I have no desire to brag about my training. I'm wondering if it's the preferred approach to run every day or to take at least one day off a week. I know there are people with OCD and must have rituals but running every day wouldn't be the reason for me.
Get comfortable with a 6-day program and then you can experiment with throwing in the 7th day for a few weeks and see if that's better or worse. Also try to see if cross-training or rest are the better alternative.
I purposely break my running streaks when they get going. The way I see it, after say 60 days, I should have a day off, otherwise I will start to get caught up in a 'I have to run every day' mindset, which I don't want.
I normally run every day, even though I'm old. But I'm not afraid to take days off if I'm at all injured or sick. The people who worry about "streaks" are doing it for reasons other than becoming stronger runners. You don't do yourself any good to force a run when sick or injured.
I've never really kept track of streaking until the last couple weeks. I've been tracking my running for the first time ever and I just happened to notice that I was on a streak and I'm guessing it's my longest ever.
A few things I like about it
Helps me get out the door on days I'm not wanting to run
I feel better on days that I run
The more you run the more you can eat
Helps build mileage
Negatives:
You have to run every day, even if its a recovery run in the rain or after working late
It makes me kind of nervous running everyday leading up to a race
It really sucks the days after a race
Some runs really don't benefit, some days I'm pretty sure I would have been better off taking an off day
I am old therefore unless I am sick or injured, I have to run every day or my chances of getting injured increase pretty dramatically. The point is that at least 4 and usually 5 days a week are about easy 4 miles with some strides and exercises to keep everything moving like it did 40 years ago. These days are very easy compared to the other two days a week which are still easy compare to race/time trial day, every three weeks.
This. Sometimes you take a break. Days off work. Period.
Everyday. Life messes up your plan anyway, so you'll have rest days too.