From the Little Acorn to the Big Apple

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Rest Days April 21, 2009

Filed under: Uncategorized — flavprice @ 12:46 pm

I read this article today on Runners World and it couldn’t have come at a more perfect time. Joanna and I had just been discussing that although we are burned out from running, we still are in the training mindset and feel guilty on days that we don’t run or do some sort of exercise. Rest days are important but when you’re so focused on running and training, it can be a challenge to just take it easy.

Another important point was that easy days are just as important. There are times when I feel bad that I’ve only run 3 miles, but realistically you’re not supposed to run 7 or 8 miles every single day. The short, easy runs are just as important in your training as your longer runs.

Rest days and easy days reward runners with different benefits

REST DAY
How It Helps:
Prevents overuse injuries
Restores glycogen stores
Prevents mental burnout

How Often: Once a week

How Easy: Off completely or 20 to 30 minutes (or 2 to 4 easy miles) below 60% of max heart rate

EASY DAY

How It Helps:
Builds base
Improves endurance
Increases blood volume

How Often: 80 to 85% of total weekly mileage

How Easy: 70 to 75% of max heart rate or conversational pace at comfortable to moderate effort

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One Response to “Rest Days”

  1. Rachel Says:

    The rest day concept was one that stuck with me when I was training for my first 1/2 marathon. It really helped to hear that resting is just as important in training as the actual running. Good luck on your race!


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