How many rest days (from running) do you take each week

Ososlo

As I said before, I love a good auld poll and finally learned how to do one!

So let's have a little polling fun:D

As the title asks, do you take rest days from running?

Personally I don't. Only when I feel exceptionally tired or I really feel the need to step things back. I never normally feel that a complete rest day from running does anything positive for me however, mentally maybe it's a good thing to gain a bit of perspective now and again.

Fear Ciarrai

Seven

Krusty_Clown

What is 'an official running break'?

Ososlo

Krusty_Clown wrote: »

What is 'an official running break'?

I was very excited about creating my poll and probably didn't phrase the option very well!

I should've said something like 'planned' or 'scheduled' rest days where you factor them in beforehand if you're going on holidays or just taking a week out during the year or whatever... hope you get the gist!

rainbow kirby

Generally do something every day, but only run around 3 days a week. Swim, cycle or strength for the rest.

Ososlo

This poll is great and all but when does it turn into a pie chart thingy with all the different colouredy bits?
That's the best bit!





Poll not living up to expectations!

libelula

Two days off per week
As much as I love running, 'off days' are looked forward to and used well. Generally Wednesday and Sunday. Wednesday I use the evening for something like meeting a friend or going off messing at something, and Sunday is my "I'm doing fcuk all today, not even washing the dishes. You there! Get me ice cream" day.

It wasnt me123

2 days off a week officially but depending on life, it could be more. Like Libelula I look forward to my days off, Thursday and Sunday but I do other things apart from running, like Boot Camp and Set Dancing and I live in town and walk everywhere. Mind you, I like Libelula's Sunday plan, I might write that one into my plan!

Ososlo

It wasnt me123 wrote: »

2 days off a week officially but depending on life, it could be more. Like Libelula I look forward to my days off, Thursday and Sunday but I do other things apart from running, like Boot Camp and Set Dancing and I live in town and walk everywhere. Mind you, I like Libelula's Sunday plan, I might write that one into my plan!

Whatever about her Sunday plan, I like Lula's Wednesday evening 'messing' plan better!
Might try me some of that

Krusty_Clown

Ososlo wrote: »

I was very excited about creating my poll and probably didn't phrase the option very well!

I just wondered if it was some kind of coach-mandated thing, or an injury-enforced break. I took a day off in May (dirty hangover + trans-Atlantic flight), but before that it would've been after Frankfurt marathon last October. Not an 'I'm deadly' thing - I just like running.

Ososlo

Krusty_Clown wrote: »

I just wondered if it was some kind of coach-mandated thing, or an injury-enforced break. I took a day off in May (dirty hangover + trans-Atlantic flight), but before that it would've been after Frankfurt marathon last October. Not an 'I'm deadly' thing - I just like running.

WTF? You've only taken one day off in 7 months! You crazy man!!!!!!
Option one definitely for you:D

You inspired the creation of the poll btw :pac:

rom

Similar here 1 day off in the last 5 weeks due to the mother of all hangovers. 2 days a week are at recovery pace 4M at 9:20-9:40 which almost 3 mins off my marathon pace. Days off are not needed if you have active recovery days.

adrian522

Depends what you mean by a day off. I run 6 days a week usually, but I'll cycle or do some strength or stretch or something pretty much every day.

Sometimes the day off becomes a recovery run but you know sometimes there just isn't time for a run every day. Rest is good too though, too many sessions or not enough easy days means you are not getting the benefit from the hard days.

menoscemo

I always plan to run everyday although 2 of those every week might just be 3 or 4 miles recovery at 50% slower than my 5k pace.

If i miss a day here or there I don't mind though.

I think apart from the planned week I took off after London, I have only missed 4 or 5 other days.

Greenmachine

At least 3 days off, but in a very early stage of my journey. Getting the legs used to pounding the pavement.

Ososlo

[QUOTE=adrian522;95905762]Depends what you mean by a day off. I run 6 days a week usually, but I'll cycle or do some strength or stretch or something pretty much every day.

Sometimes the day off becomes a recovery run but you know sometimes there just isn't time for a run every day. Rest is good too though, too many sessions or not enough easy days means you are not getting the benefit from the hard days.[/QUOTE]

I mean a day off running.

Recovery running can be as good as complete rest (or better) if it's done slowly enough

libelula

I have to agree about recovery running being better than a day off after a race/hard session.
A year ago I'd have laughed at the idea of running the day after a race, but I did it recently and I'll be doing it again. Much quicker recovery and minimal grunting/groaning/stiffness outa me

Tigerandahalf

I always walk every day now. If you had told me that a few years ago I would have found it a bit strange. But all it takes is to have a nice route close to you plus having good rain gear. I need it to clear my head and release the cabin fever. I find it better to walk to ease out the stiffness after a hard session or race and the impact on the legs is less. I wouldn't track it on the garmin though. I would find it strange now not to get out for a run or walk each day. I have had a bad back for a month so the walking has kept me ticking over. I wonder do many others walk as part of their strategy.

micar

rom wrote: »

Similar here 1 day off in the last 5 weeks due to the mother of all hangovers. 2 days a week are at recovery pace 4M at 9:20-9:40 which almost 3 mins off my marathon pace. Days off are not needed if you have active recovery days.

I can never run this slow. My steady pace on long runs would be at 7.25. The same with recovery runs.

I know that slow runs are very beneficial but I just don't have the patience.

Do you find it hard dropping to a relatively slow pace? I would find it painful

micar

rainbow kirby wrote: »

Generally do something every day, but only run around 3 days a week. Swim, cycle or strength for the rest.

I'd be similar
I cycle to work 4 days a week. 23km each way. Take Wednesday off.

Monday also strength work and a hour in the pool
Tuesday also running late.....speed work
Wednesday also club swim session
Thursday strength training and running
Friday ... Only cycling

Saturday running
Sunday swimming

I really don't get a day off. I'd consider Wednesday and Sunday as rest days for the legs.

BeepBeep67

<1
2015 - 92.8% of days run
2014 - 91.8%
2013 - 90.7%
2012 - 84.4%
2011 - 90.1%
2010 - 85.8%

Ososlo

Thread title amended due to confusion (I'll get the hang of these polls eventually:))

New title is 'How many rest days (from running) do you take each week?
So it's just a thread strictly about running. or not...

Murph_D

1-2 days off usually. Don't think I've gone more than nine days in a row ever. Adaptation time!

rom

micar wrote: »

I can never run this slow. My steady pace on long runs would be at 7.25. The same with recovery runs.

I know that slow runs are very beneficial but I just don't have the patience.

Do you find it hard dropping to a relatively slow pace? I would find it painful

If steady pace and recovery pace are the same then you need to really look at your training.

Regarding running that slowly. I do find it hard but it is usually before or after two days of hard training. Only started it this year. I find it much better than a day off. There is method in the madness though I must say I do enjoy running at something like 6:40 MP more.

Krusty_Clown

rom wrote: »

If steady pace and recovery pace are the same then you need to really look at your training.

Regarding running that slowly. I do find it hard but it is usually before or after two days of hard training. Only started it this year. I find it much better than a day off. There is method in the madness though I must say I do enjoy running at something like 6:40 MP more.

Furthermore, if the previous poster's recovery run pace is the same pace as their long run pace (and steady pace? ) then recovery runs are counter-productive and they should simply opt for rest days instead. If however Micar doesn't run very often or do any hard sessions then there is nothing to recover from and they are recovery runs in name only.

Micar: Sounds like you need to follow that old adage of 'taking hard days hard and easy days easy'. Recovery pace is typically dictated by how the body feels after the previous day's session and is driven by the aches and stiffness experienced. Usually by the final mile, I find that the pace will have naturally picked up to easy pace - which is a sign that recovery has gone well.

By the way, for illustration purposes (assuming you are referring to 7:25/mile), you run your recovery runs faster than most elite Kenyan long distance runners (and no, that's not a good thing! ).

dintbo

I generally don't plan rest days but in my last marathon cycle I'd end up taking one day off in every 2-3 weeks. I also tend to find very slow recovery runs more beneficial than a complete day off, though sometimes laziness gets the better of everyone, right!??

Chivito550

Thread obviously for distance runners, but I'll post anyway. I have 2 complete days of rest. The other 5 days (3 days track/hills/grass, 2 days gym) are intensive so the days off are needed. I used to do 6 days for much of my last season in Oz because the racing was almost always on a Saturday which was never one of my 5 training days. Here race day clashes with training days so I'm only ever at 5 days a week. There's the option of adding a 6th day and doing circuits with some of the others in my group/club but training takes up a fair bit of time as it is (logistics of getting to and from tracks, lack of flexibility over start times etc), that I don't want to get to the stage where it is taking over my life. Rest days for sprinters are more useful than easy running for the sake of it.

tHE vAGGABOND

Always needed rest days, the few times I tried to push things to 6 or 7 days a week I always got injured - so only do 5 days a week, and generally take Mondays and Fridays off [that being said, only running 3-4 times a week at the minute, as Im only base building / loosing some winter fat & doing more cycling than normal !]

chrislad

Normally 2-3 days off, as I'm really just starting to go longer distances. I'm trying to change now, slowly, to 1 day off, 1 day cross, 1 day recovery run, 1 LSR and 3 pace+1min type runs. The day off could be replaced with a recovery run depending on how I'm feeling.

DogSlySmile

Ososlo wrote: »

As I said before, I love a good auld poll and finally learned how to do one!

So let's have a little polling fun:D

As the title asks, do you take rest days from running?

.

Someone asked the great Ron Hill this question once. 50 years ago.

Ososlo

Must say I'm very surprised that so far, of those polled (54 posters), more people take 2 days off (35%) than take 1 day off (18%) or no days off (29%) per week!
I really thought one day off per week would be the most popular choice.

The Muppet

I go for a long brisk walk on days I'm not running and only take a day off when my legs tell me to, Yesterday was one of those days, I have ran or walked 28 of the last 30 days.

DaDoRonRonRon

3 days running, 2 days something else and 2 days off. Seems to work for me for staying injury free

rom

DogSlySmile wrote: »

Someone asked the great Ron Hill this question once. 50 years ago.

Someone asked Sonia too and she said something like often there is 24 hours between two runs.

Krusty_Clown

Ososlo wrote: »

Must say I'm very surprised that so far, of those polled (54 posters), more people take 2 days off (35%) than take 1 day off (18%) or no days off (29%) per week!
I really thought one day off per week would be the most popular choice.

You have to bear in mind that Boards ART represents a broad cross-section of runners, including many of those who are quite new to the sport. 5/6/7 day a week running is something that one should build up to over a couple of years. When I first started marathon training, I was running 4-5 days per week (3:25 marathon). When I broke three hours, I was running 6 days per week. When I broke 2:50, I was taking maybe two days off per month. When I broke 2:40, I was firmly in the 7 day a week mode. It's quite individual though, as TRR takes a rest day, and has better marathon times.

ultraman1

Don't plan any days off but life/famiily/work get in the way.if I can't get a run in,its not the end of the world...Can only do what u can do,

ultrapercy

Most of the top class athletes take a rest day. It might not be a weekly thing because they don't all train to a 7 day cycle. I remember being surprised when I heard Mark Carroll took a rest day every 9 days in his marathon build up. Paula Radcliffe took a rest day every 10 days. It's at low and amature level that streaks of weeks and months occur because we are not training professionaly as such but more from for enjoyment, the pros do what enhances their careers. A regular day off would be of benefit to everyone I think as it allows the body adapt and recover but taking that on board is difficult when you have a more is better mentality hardwired into your brain. I only rest when sickness grinds me to a halt and even then it's because I simply cannot run. Even after heavy nights of drinking Il get in an easy 5 mile just to keep the nagging voice in my head quiet.

Firedance

I chose 2 in the poll but it varies from 1-2 depending on how I'm feeling in the week, whether I've a race coming up or just done one. Personally I find rest days more beneficial than recovery runs but that's purely down to injury management and as others have said I usually do something else on a rest day like strength or swim.

kit3

ultraman1 wrote: »

Don't plan any days off but life/famiily/work get in the way.if I can't get a run in,its not the end of the world...Can only do what u can do,

This is totally it for me - while I generally plan to run 5 days a week - the odd time 6 - I'm not always free to do so. That's the stage of life I'm in now & that's fine. You could beat yourself up about it but I don't think that's useful in the long run. It's different if you are free & choose not to or are too lazy etc.

spaceylou

Currently run 4 days a week but do other stuff on the non-running days - trying to work up to five days running but life keeps getting in the way!

Krusty_Clown

ultrapercy wrote: »

Most of the top class athletes take a rest day. It might not be a weekly thing because they don't all train to a 7 day cycle. I remember being surprised when I heard Mark Carroll took a rest day every 9 days in his marathon build up. Paula Radcliffe took a rest day every 10 days. It's at low and amature level that streaks of weeks and months occur because we are not training professionaly as such but more from for enjoyment, the pros do what enhances their careers. A regular day off would be of benefit to everyone I think as it allows the body adapt and recover but taking that on board is difficult when you have a more is better mentality hardwired into your brain. I only rest when sickness grinds me to a halt and even then it's because I simply cannot run. Even after heavy nights of drinking Il get in an easy 5 mile just to keep the nagging voice in my head quiet.

All good points. But there's also an argument that as top class elite runners, they may need a rest day more than us mere mortals and likely run higher mileage in 6 days, than we would in 7. Also, for some of those elite athletes, running is their profession, and we all need a day off work sometimes.

Firedance

Krusty_Clown wrote: »

All good points. But there's also an argument that as top class elite runners, they may need a rest day more than us mere mortals and likely run higher mileage in 6 days, than we would in 7. Also, for some of those elite athletes, running is their profession, and we all need a day off work sometimes.

ehmm some of us are even less than mere mortals

libelula

Firedance wrote: »

ehmm some of us are even less than mere mortals

That's a fair point!
To some of my friends/acquaintances I'm an absolutely obsessed nutcase when I tell them I run five days a week. My mam couldnt get it round her head why I wasn't in with a shot at winning last week's race when I "train nearly every day" :pac:

But amongst other runners I'd put myself at below average in terms of speed/weekly mileage. If I doubled my speed/distance I'd still find a gang of loons to compare myself to

HelenAnne

Ososlo wrote: »

Must say I'm very surprised that so far, of those polled (54 posters), more people take 2 days off (35%) than take 1 day off (18%) or no days off (29%) per week!
I really thought one day off per week would be the most popular choice.

I used to run six days a week, and I was fine with that / enjoyed it etc. Then I was looking through my journal in the early months of this year and noticed that I'd been taking two days off for a while, and I was running well and uninjured, so I just made a plan to keep up the two days off for the rest of this year, at least.

It mightn't be the rest days that are keeping me healthy (maybe it's the compression socks, or the chocolate milk, or my lucky rabbit's foot!!! (not really)), but I've got superstitious about them! Also, I'm not great at doing recovery runs / very slow runs - either I'm doing them in too tight a time frame and start to hurry to get back to work or whatever, or else I get distracted and speed up a bit. If I was more disciplined about pace I could probably get away with adding more days per week and not getting injured.

I race relatively often as well, and I find if I run hard / well in a race I will be tired the next day or two and need a rest day.

I'd rather run more often, but, for me, two rest days is better than being off injured every few weeks, which is what I had last year.

Myles Splitz

Krusty_Clown wrote: »

All good points. But there's also an argument that as top class elite runners, they may need a rest day more than us mere mortals and likely run higher mileage in 6 days, than we would in 7. Also, for some of those elite athletes, running is their profession, and we all need a day off work sometimes.

You could counter argue that by saying we actually need more.

As was mentioned this is their job. They get daily treatments, spend alot of time on ancillary work and take extra naps. Amateurs usually compromise daily recovery as a result of jobs, less sleep, less mobility and flexibility just trying to fit the training into their daily lives.

The major difference with elites and amateurs usually lies in the "extra" stuff rather than the mileage and workouts done.

Ultrapercy you make a very valid point and one that I think many overlook for sure but I think it comes down to the definition of a day off. Many will use it as extra time to catch up on other aspects of live. Others will use it as a "cheat day" meaning they can indulge in all the things that would not be possible if they had to run the following day (hangover, over indulgences of food, late nights or any other vice)

With an Elite a day off might be a chance to spend a little time on area's of interest with regards niggles etc. I agree with your point regarding the under
estimation of recovery but I think that days off and recovery aren't always mutually exclusive.

Be it a day off or a recovery day it all depends on how you approach it. Like all training sessions must have a purpose so to must the recovery days and should be addressed just as much as any other run/workout in the week.

Inventive User Name

Every 14-18 days, usually after 14 days, when I'm not able to run my workouts at the pace required to reap the benefits from it.

walshb

I take the opposite approach. I run when I feel like it. Not take a day off when I feel like it.

aero2k

I voted 0 days off, though at the moment that makes me a hypocrite. Until recently, many of my best races happened during a 425 day running streak from mid '09 to late '10. After that, I took an "official" break - i.e. I decided that I would train hard up until the Dublin Half, then take a week or so off. I've often regretted that: my main motivation for the break was sore legs, but I feel I lost momentum and it took me about 3 1/2 years to get back to that level. Ironically, my recent marathon training cycle left me with much worse leg soreness, but this time I had learned that it's actually possible to run relatively quickly when the legs are feeling below their best.

The Hanson program does have Wednesdays off, but I preferred to do 5 or 6 easy miles. Right now I'm doing about 5 days per week due to a focus on rehab exercises that are leaving my legs knackered in a completely new way, however that's scheduled to change from next Monday when it's back to 7 days per week.

Jack Canfield says "99% is hard, 100% is easy" - in other words when you make exceptions you give yourself a psychological way out that can weaken your resolve - e.g. it's much easier to never eat chocolate than to have "just one square". Despite being a stubborn SOB, I take the easy way and run every day.

Even when I'm not training for something, I just love getting a bit of fresh air, so I'd probably run every day unless I had a really good reason not to.

rom

If you don't want to run everyday then your doing it wrong. Its a hobby and if you are not enjoying it then you are doing something wrong. Its a simple of that.

RuMan

Krusty_Clown wrote: »

You have to bear in mind that Boards ART represents a broad cross-section of runners, including many of those who are quite new to the sport. 5/6/7 day a week running is something that one should build up to over a couple of years. When I first started marathon training, I was running 4-5 days per week (3:25 marathon). When I broke three hours, I was running 6 days per week. When I broke 2:50, I was taking maybe two days off per month. When I broke 2:40, I was firmly in the 7 day a week mode. It's quite individual though, as TRR takes a rest day, and has better marathon times.

Very interesting post. Ran 3:45 off 4 days and 2:55 off 6 just recently. Currently slowly moving towards 7 days. As you say everyone is different but good to see an example of the improvements possible from additional running.

walshb

rom wrote: »

If you don't want to run everyday then your doing it wrong. Its a hobby and if you are not enjoying it then you are doing something wrong. Its a simple of that.

Many passions and hobbies don't consume every day of a person's life. Doesn't have anything to do with 'doing it wrong.'

The second sentence in your post is fairly accurate.