• Location
  • Online Store
  • Contact Us
  • Race Timing & Event Management
  • Private Coaching
  • Blog 605
  • Employment
  • News & Events
    • Sioux Falls Half Marathon: Skedaddle
    • Lucky 7's
    • SuFu Circuit Relay
    • 605 Trail Race & Festival
    • Gobble Wobble 10k
    • Trick Or Treat Trail Run
  • Schedule A Fitting
605 Running Co.
  • Location
  • Online Store
  • Contact Us
  • Race Timing & Event Management
  • Private Coaching
  • Blog 605
  • Employment
  • News & Events
    • Sioux Falls Half Marathon: Skedaddle
    • Lucky 7's
    • SuFu Circuit Relay
    • 605 Trail Race & Festival
    • Gobble Wobble 10k
    • Trick Or Treat Trail Run
  • Schedule A Fitting

Rest and Recovery

7/20/2017

0 Comments

 
​Everyone wants to get faster as a runner.  One of my favorite aspects of running is that you’re not always racing against other people, but often racing against yourself.  Racing against your previous best time, your previous longest run, or trying to run negative splits; the possibilities are endless for how you can compete against yourself.  That is what makes running the best sport ever; no matter if you’re in the front of a race, the back, or somewhere in the middle, you can still win by running a new personal best time or accomplishing that goal.
 
But when we stop seeing that improvement or are seeking to get faster what do we do?  We start running harder by doing track workouts, we start to run longer, and we start to more throughout the week.  These are all great things to do, but there is one often neglected area….REST.
 
Rest is beneficial as it allows the body to recover from a tough workout, tough training cycle, or an injury.  As much physical benefits that we get from rest, it also provides a mental break from running.  Within distance running, there are two times to add rest in that are extremely beneficial to distance runners: 1) regular recovery/rest days during the week and  2) planned running breaks.
 
Regular Recovery/Rest Days
I’ll be the first to admit that I hate streak running.  While it can be fun to say, “I’ve run every day for the past three years”, it’s not giving your body the proper rest from the physical pounding of running.  Every runner is going to be different for what type of recovery/rest days you need to take.  One runner may need to take one day off per week, another one per month, and another one every two months.  Looking at your injury history and how beat up your body is, can help you determine how often you should take days off.  It’s important to listen to your body.
 
Another part of recovery days, is taking a run at recovery pace.  This pace is as slow as you need it to be.  If you normally run 9 minute miles for your easy runs, this can be an 11 minute pace for the entire run.  I tell my athletes to not wear a watch and run on only feel.  The important thing is that you are getting out there and getting the body moving at a very easy pace.  The worst thing that you can do on a recovery day is run too fast.
 
Planned Running Breaks
Planned running breaks occur after a training cycle when you don’t have any races on the calendar for an extended period of time.  The goal of a planned running break is to give your body time to recover from the physical pounding and mental fatigue that comes from consistent endurance running.  After any training cycle, I recommend taking at least three down weeks.  These down weeks can be completely off, involve light running, or be a great time to try something new (i.e. swimming, biking, roller blading, etc…).  You can also use a combination of the three during your downtime.
 
Training is tough.  It’s tough on you physically and mentally, so using the rest/recovery tips, should help to keep you fresh and ready to keep training!
Picture
Grant Watley is a veteran high school and collegiate running coach and co-owner of the 605 Running Company. He received his Masters of Sport Science in Sports Coaching from the United States Sports Academy in 2011 and graduated in 2009 from Nebraska Wesleyan University with a degree in Health and Fitness Studies and a minor in coaching. His contributions to the 605 Running Company Blog will appear periodically focusing on training and nutrition.

0 Comments



Leave a Reply.

    SHOP NOW

    Archives

    February 2023
    December 2022
    October 2022
    September 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    June 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    August 2019
    July 2019
    June 2019
    April 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014

    RSS Feed

605 Running Company
225 E 11th Street #110
Sioux Falls, SD 57104


​Store Hours

Open Daily: 11am - 7pm
605 Running Company
Copyright @ 2014 | 225 E 11th Street, Sioux Falls, SD 57104 | 605.271.0480 | Greg@Run605.com
  • Location
  • Online Store
  • Contact Us
  • Race Timing & Event Management
  • Private Coaching
  • Blog 605
  • Employment
  • News & Events
    • Sioux Falls Half Marathon: Skedaddle
    • Lucky 7's
    • SuFu Circuit Relay
    • 605 Trail Race & Festival
    • Gobble Wobble 10k
    • Trick Or Treat Trail Run
  • Schedule A Fitting