Do you take complete rest days with no running? Is it essential?

Stupid lertrunners run 7 days a week thinking they are elite runners

Fffffff wrote:

Stupid lertrunners run 7 days a week thinking they are elite runners

It's only stupid if you don't enjoy it.

Yes, I take one day per week completely off from running. Usually that is Monday, the next day after faster 16-17 mile long run.

With years of training, and many times overreaching and overtraining, I've come to conclusion that the day off is absolutely necessary to me to recover properly. It's not that much needed for muscles then for nervous system.

Though I don't run on that day, I still do some weights, some anabolic work.

honestly. one day off a week allows for muscle repair and rebuilding.

most runners are mental and OCD and addicts. And don't allow for the important recovery day. Thus, failure.

I take a total rest/all you can eat day once every 7-10 days.

Depending on who they are I will do this primarily with my masters runners in which I will have them go 7 days and then a day off, then 6 days again. Over 50 we might do 7 days then two days off. I don’t train 60 year olds but if I did I would probably put them in the pool every third day to water run.

I’m convinced a “rest day” is more important mentally than it is physically. While I could probably physically power through 7 days no problem, for me, the rest day is a chance to do a much needed mental reset. Also provides some flexibility throughout the week when miscellaneous stuff gets in the way of running.

At 27, I got back into running after 8 years off from running.

I was still young and had stayed fit, but there had been no running in my life for those 8 years -- my other sports just never required it. At 19 (the peak of my running fitness), I had a 6 month streak of no days off. Coming back, I quickly discovered that I now needed recovery days to avoid injury.

My connective tissue and tendons were just weak. And they require more time to strengthen than muscles and the aerobic system.

Now 9 months back into things, I'm not as injury prone and I've started to reduce to number of recovery days, so I can put in more miles. I'm hoping to be back to running 7 days/week by 2020, but I won't push it too hard. Consistency is key, and I've learned exercise better judgment, instead of autistically focusing a mileage goal.

BTDT wrote:

I knew a guy who was trained by somebody (can't remember name) who followed something like this:

During a base building phase, take 1 out of every 10 days off for complete rest (so run 9/10 days).

During a harder phase with more intense workouts/racing season phase, etc. take 1 out of every 7 days off for complete rest (so run 6/7 days).

He told me that coach was big on recovery and giving the body 24-36hrs off every so many days to allow adaptation to the workout stresses. He said it also seemed to reduce injuries. People weren't getting as hurt as often. Those days off didn't have to be days off from any activity (x-train, swim, etc), just off from running so the body could get a break.

Makes sense. I remember when Ryan Hall busted his best marathon times, he put it down to an approach like this.

Let's hear from some of the high school coaches on here. What are your thoughts regarding days off? Occasional vs. regular? Complete rest vs. cross training? Directed vs. optional? Individually tailored vs. team-wide approach?

Yes, personal preference though. I run 80mpw in 5 runs and take the two non running days to either lift weights or complete rest depending on needs.

If you feel ok without a day of rest then why would you think you need one?

Also, of you run early morning one day and then late evening the next then you've had over 24 hours rest, sleep, and probably 5 meals between runs

Amateur wrote:

Yes, personal preference though. I run 80mpw in 5 runs and take the two non running days to either lift weights or complete rest depending on needs.

If you feel ok without a day of rest then why would you think you need one?

Also, of you run early morning one day and then late evening the next then you've had over 24 hours rest, sleep, and probably 5 meals between runs

…..but less then 24 hours for the early morning run if the run the day before was at evening ( if run the day before was at 17:00 and the early morning run next day was at 08:00 it`s only less then 15 hours ! And workouts need between 48-72 hours recovery…. sometimes more. All my runners take one day full rest in the week to 100% load the batteries for next weeks training to come.

Gggggg wrote:

Do you sometimes take complete days off with no running? Is it essential?

In a nutshell, yes.

Essential? I don't know. I would take a day off about every two weeks when I competed a lot, as I had responsibilities & priorities higher than competition.

It's different for everyone. My longest streak was 100 days, if I recall correctly.

In my most recent return to running, a day off happens more frequently, for the same reason listed above: responsibilities & priorities. Time is a factor, also. A main point is to not feel guilt for missing a day.

I wager it is essential if you feel illness or injury approaching, as rest is paramount in those instances.

SUPERIOR COACH JS wrote:

One to two restdays off in the week is a must to reach your max capacity . Too many runners and coaches don`t understand that rest is a very important factor for the result.

Your superior coach

Wow, trying to imagine how fast Haile G. would have run with you couching him!!

Couching yourself to greater fitness.... wrote:

SUPERIOR COACH JS wrote:

One to two restdays off in the week is a must to reach your max capacity . Too many runners and coaches don`t understand that rest is a very important factor for the result.

Your superior coach

Wow, trying to imagine how fast Haile G. would have run with you couching him!!

The thing is that every runner I have coached so far has been developed. I expect Haile G had not become an exception.

With mostly 9-11 sessions and one day off in the week instead of 13 sessions .

I once took a day off running. I never ran again.

I developed my own system for judging when to take a day off. I take my pulse every morning before getting out of bed. I use a pulse oximeter. I know from experience that my resting pulse is 47. If my pulse is 57+, I take the day off. I figure that my body hasn't fully recovered enough and needs a day of rest. The +10 over resting pulse is completely arbitrary on my part. I don't have any science to back it up but it seems to work out pretty well. I like this system because its objective and takes the guess work out of taking rest days. BTW, I'm 74 years old and have been running for 61 years so I probably need more rest days than average. I usually end up running about 4 -5 days/week.

Sprinters should take 2-3 rest days every week, that's probably what that guy was talking about. Distance runners should take a day off when starting, later in their careers they can move more towards having an "off" day where they run shorter and easier, and eventually many distance runners get to the point where the average week has no days off.

I was injured in a bicycling accident. I couldn't run for 3 months. When I got back to running it was hard but about 2 months later when I timed myself I noticed that my watched had slowed - then I realized it wasn't my watch. My time went down significantly due to being able to run faster with the same amount of effort. That 3 month "layoff "rejuvenated my body! Rest is essential but so hard to do.