Rest Days

[Kate]

Throwing this question out there for anybody and everybody.

I am currently over-training and pretty much was only running recreationally.  I registered for a race in the fall just to give me something to strive for and encourage me to follow a better structured schedule.

Question ... how many days do you take OFF from running a week?  I am currently at none (I have already had people chew me out for this!), but through research I have discovered that taking the day off before my scheduled long run of the week is recommended.  As well, I have learned that it's a good idea to take a couple of days in the week where runs are slower and shorter (with the idea of just warming up the muscles) and followed by strengthening / weights.

Thank you in advance for any and all input!

Kate

[April]

Hi Kate,
  I too was a runner like you. I ran almost everyday. I just put on my shoes, music (sorry Sandy) and out the door I went, no route, no HR monitor. Just went however long and fast/slow I felt. I ran my first half with no training, no understanding of nutrition, I just knew I could run that far. After that run I knew I was hooked on running races. I wanted to learn how to run them right and how to improve my time and endurance. I took T&R's run clinic. When the schedule was printed I didn't think that running less would work. But my times and effort (or less effort for more gain) did improve. We only ran on Wed., Fri., Sat., and Sunday(long run day). Tues and Thurs. were cross training and Mon. was off. I felt better after the runs than I did before. We took the day after our long run off. I have read a lot of Sandy's past articles on this forum and found them quit helpful. I was doing some of the "don'ts".
With running, I now know that less is more, slow down to speed up and nutrition and hydration are my friends.

April