When we are training for an endurance event (marathon, half marathon, ultra marathon) we often think the main thing we need to do for training is RUN. After all, it makes sense. We're going to be running for a very long time so we should probably focus mainly on running for our training. We often believe that more is more; the more we run, the more prepared we will be for our races.
While we definitely need to run to prepare for our races, rest is as essential a component in our training as running is. In fact, our rest days may be the most important training days in our week. Experienced runners can get away with less rest because they don't damage their muscles as much when they are running. In fact, Paula Radcliffe (world record holder, Women's Marathon), takes one full rest day every ten days. When you consider that she has a personal massage therapist, Physical Therapist, and has to focus solely on her running, it shows you how important rest is even to elite athletes.
As new runners or runners who are returning to marathon training after some time off, a minimum of two rest days should be taken per week. Rest days give your muscles the opportunity to repair the small tears that occur during training. It gives your bones the opportunity to rebuild and become stronger. Running puts a lot of stress not only on the muscles, but also on the bones.
Failing to take adequate rest can result in overtraining or overuse injuries.
Symptoms of overtraining include a raise in resting heart, loss of enthusiasm to run, tired feeling legs, and lethargy. I can also result in a lowered immune system, slight weight gain (from inflammation), and burnout.
Overuse injuries are the result of repeated mico-trauma to bones and muscle. When you rest, your body is able to repair that trauma. Without rest, the micro-traumas become major problems! This can also happen by going too hard too soon, not listening to your body, training errors that build up over time such as can be seen from inappropriate footwear, and uncorrected biomechanical issues.
Does rest mean putting your feet up and doing nothing? In some cases, yes. If you start feeling the results of overtraining, then by all means listen to your body and take the day off. You can also use active rest. An example of active rest might be taking a leisurely bike ride for fun the day after your long run, yoga class, or Frisbee in the park with the kids.
Rest is going to happen whether you like it or not. Fail to provide your body with adequate rest and it will force you to rest at some point!
Tory Klementsen is a formerly "flabulous", currently fabulous Certified Personal Fitness Professional who has "been there and done that". She has lost and maintained a loss of over 100 pounds since 2002. Her focus is on helping others find their inner-athlete and reaching their goals through true, lasting lifestyle changes in fitness and nutrition. Tory coaches clients both in person and through her personal training website at journey-fitness.com journey-fitness.com. She gets what it takes to make a decision to change and see that decision through to the end, and she's ready to help YOU reach your goal and get lasting results.
Are you ready to take your first step on a journey that will change your life? Come and see Tory at journey-fitness.com journey-fitness.com
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