Table of Contents:
How Important Are Running Rest Days?
Video taken from the channel: Kyle Kranz
Overtraining signs and symptoms from Runners | Sage Running Tips
Video taken from the channel: Vo2maxProductions
When To Take a Break From Running
Video taken from the channel: Gill Fisher
How To Get Back Into Running
Video taken from the channel: Global Triathlon Network
If you find you need more than two weeks to recharge, as the weeks go on you may gradually do more and more workouts — including some runs — until ‘officially’ starting up again.” BENEFITS OF GETTING REST As stated above, taking a break from running is a great way to reset your brain and body to reach new levels in your running.While running is a form of cardio, it usually requires a different approach to rest days. If you’re a beginner, start running three days a week.
Running too much too soon can lead to fatigue and.Here are a few reasons why you should consider taking a break from running. When should you take a break? – Once racing season is done, plan at least a 4 week break. Your body needs to rest from the constant pounding it has received during the marathons.
While a suppressed immune system is mostly a problem after a race, if you train without sufficient breaks from running, your immune system is constantly suppressed until you just break down and get sick or experience chronic fatigue. Avoid Mental Burnout and Overtraining.[Runner’s World 10-Minute Cross-Training, gives you five muscle-building routines that take just 10 minutes to get you stronger.] On race day I was a nervous wreck, but I had no expectations.2 days ago · You could still be running too hard everyday at 150-165 bpm.
If you plan on going by HR you can try an do a speed workout to find your max HR (or an approximation at least) and then see what 150-165 means for you. Lastly, even if you don’t feel a difference when rolling your legs, please do. It makes a ton of difference, especially for tight.Give yourself two weeks – three if necessary – without running and make the most of the time you save during this period to take care of yourself.
Massages, saunas, yoga and other means of relaxation or soft sports can be used to gently regenerate your body and your.This works especially well for runners who have a more compulsive bent, as you still get the satisfaction of running a few times each week, but with a significantly reduced workload that allows for major healing. Longer break: If your body is begging you to stop because of injuries or fatigue, now is the time to heed the call. Running stubbornly through injuries only lasts for so long before everything.To me, it screams of there being a sweet spot of mental recovery.
When we take athletes whose life and normalcy revolves around working out every single day, sometimes twice a day, and take it away, it shouldn’t surprise that there are ramifications. We typically think of it in terms of taking a load off and the mental relaxation that occurs.Take a break, think about why you work out as much as you do, and make sure your driving force is a healthy one.
More like this 32 Instagram Captions For Bike Rides & Rolling Into The Summer Weekends.To prevent overtraining, you first need a good training plan, realistic goals, and probably a plan for strength training. Then, make sure you’ve got all of this covered too: Source: Fix.com Blog. Are you Overtrained? Do you desperately need to take a break from running?
If so, I give you permission to take tomorrow OFF from whatever you had.It could be time to take a break from racing if the runner is looking to take their running in a new direction. This might mean starting a running group and leading new runners on Saturday mornings instead of running a 5k.
It could mean coaching a track team and cheering runners at their meets.This clearly means that you as an athlete should know when to call off from your daily regime of running and officially try and take a break. Necrosis: Recovery is very importantafter a frivolous evening of running or a half-marathon.
When to take a break? The obvious time to take a break is at the end of your racing season or after your main race. This is also the time to regroup, and review your training goals. If you have been training really intensely through the season or towards a specific race then mentally as well as physically you will really benefit from a break.
“If taking a break allows you to run longer, in the end game, you’re going to be burning more calories and improving your heart-lung function aerobic capacity.” While short, fast runs definitely.
List of related literature:
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| from Coaching Track & Field Successfully |
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| from Advanced Marathoning |
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| from Fast After 50: How to Race Strong for the Rest of Your Life |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from 100 Ways to Motivate Yourself: Change Your Life Forever |
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| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
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| from Marathon: The Ultimate Training Guide |
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| from Watching You: A Novel |
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| from The Soul of a Butterfly: Reflections on Life’s Journey |
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| from Fascia: The Tensional Network of the Human Body E-Book: The science and clinical applications in manual and movement therapy |
77 comments
I am always following your videos, I’d love one on taking breaks (and how to get back to the mileage). I am a 30k/week runner, just came out of a race and I am struggling with getting back at the mileage I had before a 2 week long break. My legs seem to be back to base 1:(
(just one thing, this thing of the blood becoming acidic sounds really baloney)
Thank you for posting this video, always appreciated Sage:-)
Just wondering if anyone has any good methods for clearing up Plantar Fasciitis? I have had it on and off for 8 months seems to be coming back looking to get over it permanently. I have tried many things to keep it at bay, I suspect it might get bad again as its been flaring up quite a bit recently. I have been able to keep it manageable so far with various techniques.
7:14 Heather’ just got her ‘tongue twisted’ trying to pronounce “specifically”. Sounds like she is swallowing hot noodles! lol. Hope there are exercises for wounded tongues coming back from injury. lol lol lol lol
Not ran since i left the army with a shattered knee cap.. 9 years later i feel up to getting back into it. (5 mile routes before xmas is the goal)
Hi GTN. I am new to triathlon and like you I have a Polar Vantage watch. Do you have a video on how to use the multi sport or triathlon function. Thank you. ❤️ the channel! Stephen
I think overtraining can appear in three forms, or in three different systems within our bodies: muscles, joints and the cardio-vascular system. You mentioned all three of these, but did not spell out the difference between them very directly. For the average runner the joints are maybe the most crucial point, since you need to work pretty hard to induce too much and too frequent lactic acid and your muscles can take a lot also, if your not too heavy and your form is correct. A key point with overtraining that affects the joints is prior injuries. For example I have an operated knee, which is essentially an injury that will never go away, so I just have to try to work around it.
Finally found someone that explains overtraining correctly thankyou for this information, I’ve been training hard for 3 months mainly short sprinting and lots of 400 meter strides, I got the biggest wall I can’t even run anymore my legs are so weak all I’ve done is very light jogging to try and recover but after a week my legs are still very weak thinking of having a 2 week brake doing nothing I’m completely burntout, and it’s hard to find good advice about this so thank you
Thx!!! Perfect time for me.
Just in mild recovery from lower back pain after a half-marathon last December.
Struggling to start again for the next half in next month:-(
For me what I’ve noticed is that my heart rate will go through the roof even on easy runs. A big sign for me is when a week ago I was able to run 8 miles at a certain pace and the next week I can’t keep 4 miles at that pace.
As a runner in my mid 40s over training for me is impossible. My joints give out way before any of the other symptoms he describes! �� elevated heart rate? Never happens. Trouble falling asleep? Never. Knees pop and give out during a run so that I nearly collapse and fall flat on my face? Yep. That happens. Feet feel like every step is walking on knives? Yep. That’s how I know I need to take a few days off. It’s funny how running effects the young and old differently. And my pace? Fast for me is 9min miles! ��an “easy” pace is about 11:30. But I also didn’t start running until about 5 years ago, and I used to be borderline obese. So my joints are probably already all messed up. But I love to run and don’t plan to quit. I like marathons because I find running slow but far is way more comfortable than running fast. I usually run about 50 miles per week, average pace is about 10:15min per mile. I try to do two fast tempo/interval runs a week…which I HATE! But most of my runs are slow relaxed ones about 10:15– 11:00 min per mile. I love running like that.
i run 4:40 a mile i run 4x a week and rest 3. no need to do cardio every. that’s killing yourself. shouldn’t be lifting everyday as well
Now that you mention painkillers, dear Heather, have you ever known Pain Killers getting sentenced for their crimes?
while you are training for a marathon how much amount do you spend on food n nutritions per day?
I just starting watching your videos because I was doing some research about how to fix the IT band pain. so listening to this video, it seems to me like I did over trained. Am training for the Chicago marathon and I was determined to do good. am a slow runner am 41 years old and just started running like 3years ago and I love it. the problem is am weak and I have a lot of heart and determination but my body doesn’t.. je je so I was doing intervals and hills twice a week and at leas one or two easy runs week and the long run. so on my long run I started to feel this pain on the outside of my knee about half way of my long run (I was supposed to do 14mil) and I refused to stop. biggest mistake ever, I had to rest for a week and now trying to get back to my training and start to build up to where I was before w/o feeling that pain again which has been very frustrating.but yea, got to listen to your body, its better to miss one or two days than to miss weeks or months. do you think I can still get to at least where I was before my knee pain in two months its august and the marathon is in October?
i’m a big fan of your training talk videos, so i decided maybe i should say a topic? Tough i’m not sure if this is “considered” a training talk.
You said in one of your older videos that your hips are the first thing to give up. I currently “acquired” a badass hip injury that makes doesn’t allow me to run since it makes me completely loss all feel on the leg.
What about a training talk about hip injury or just best way to deal with injuries that don’t allow you to do much to maintain fitness?
I love this channel, subscribed! Keep up the good work mate!
As some one who had a misdiagnosed torn muscle fiber in his thighs, the worst thing was, to get back to speed. I took nearly 3/4 of a year to start running again and another half year, until I got back to around 40-45min for the 10k. Never want to do that again:D
At a given heart rate while training, you see a significant drop in pace. Assuming no climate differences, it has always pointed to overtraining the body/mind in previous sessions!
Hey sage, great video! Quick question for a training talk, how does age affect someones training (both young and old), I feel like you haven’t touched up on this topic yet.
+Vo2maxProductions whats the song at the start of the videos? It’s brilliant.
This is both a very helpful but also depressing video. I have just learned that I have a 12cm (yes cm not mm) tear in my adductor longus. The physiotherapist and I have no idea how it happened, as I run and don’t play contact sports (I’m 61 in a month or so) and I didn’t trip or fall. The only thing I can identify is I started yoga several months ago and the warrior poses really stretch my inner quads, although I stopped because of a shoulder injury a week before the injury, which started on my long run but the had an acute onset during a very slow test run on my treadmill. The main problem is it doesn’t really hurt to walk or ride, it never did, so I have no idea when or how to start running again for fear of re-injuring it. How do I know if it doesn’t hurt and how do I avoid it if I don’t know how I did it?
Love the videos. I’m going to be running a timed race in July. I’m doing a 12 hour race that’s overnight from 11pm to 11am the next day. I’ve never done this before, so I’d be curious to hear your thoughts on training for that. I’ll be doing lots of morning/night runs in the same day, B2B long runs. Do I actually need to train in the wee hours of the night? I have kids and a day job, so I’m hoping I don’t. But I’m also more nervous about being tired and running overnight than I am about the 12 hour time length. Thanks!
do u run on the treadmill? is it bad for you to run a lot on the treadmill?
I love your videos! Could you possibly do a video on racing diets? For example, what you should eat the night before a race or track meet, the morning of, and during an all day track meet? Thanks for your time!
I fell over (hard) on my right knee ice-skating. Limped for a few days. Lucky it was just bruising (ok didn’t see doctor but not problem weight bearing just bit sore). Now able to do easy runs. I’m lucky. Only 1 week off with easy run return
your videos are highly instructive. thank you for sharing your expertise.
an easy day at 6 min a mile pace is crazy for me, my 5k pace is 6.30 and im gassing, ran a marathon at 8min a mile pace, im so far away from that level!
Thank you for sharing this knowledge Sage. And congrats on yr Boston Race.
As a beginner in this sport, I must say that your videos are so useful. Thanks so much Sage!:-)
Would need a video of getting back to running during a pandemic
I stay grateful for every step. Unhappy with yesterday’s ultra so surfing for improvement strategy. Thanks for reminding me to be patiently methodical in increasing stress load of distance and intensity in training.
What do you think about cold showers to help flush out lactic acid buildups
I have stumbled across your videos and find them very helpful! thanks! I am training for an ultra 50K and have increased my weekly running distance to 80 K but I’m finding every few weeks I catch a cold or bug that stops me from running for a week or so! I eat a high carb mostly plant based diet (with some fish so I wouldn’t say totally vegetarian). Could there be a nutrient that I am running low on? Anyone have advice? Thanks!
Appreciate this video. I’ve just come back after 7 months and felt like a baby Giraffe. Had to go back to walking first but now but your vid makes me feel this isn’t crazy.
Hi Sage thanks for your videos thus far. After spending about 10 weeks on my base phase, I was struck with a series of injuries that took me out of running for about 5 weeks (during which I swam/biked). I’ve got upcoming races (10ks) in about 10 weeks, hence I’m wondering if it will be advisable to rebuild a base (say, 6 weeks) and rush through the speed phase or spend just 2 weeks easy before doing about 8 weeks of threshold/speed? I’m a relatively new runner so my main aim is long term development.
If I may also ask, is there any detriment of doing “too much” of a base phase, beyond the typical few months?
How often do you run/suggest running? I’m 17 and loving your videos �� thanks
twice a day, one day total rest a week. 6 hours rest between runs. stay off my feet and eat a lot. sleep 10+ hours a night.
150 miles per week at a sub-6 minute mile pace? I’ll be there soon…hopefully. Slept all day and night yesterday, just thinking about doing it.
I’m 14 years old and in 8th grade, I’m going 5 miles a day and have been doing that all year with one or two days off a week and with one day being a long run like 6 or 7 miles. The first two days of the week I really push it then I take the rest of the week at a pace where I’m pushing it but not a lot and I feel really good after my runs. All of my running is done without pressure from other people, I mostly just run because it makes me feel good after I have pushed myself and because my friends do it. I’ve always set high goals but now I’m starting to think I might run myself out some day, even though I rarely experience running pains or tiredness. I always give myself like 3 weeks after each seasons which adds up to about 2.5 months a year, but in spite of that I’m still really paranoid. I have every intention to run under a 4:50 mile this upcoming track season and am only 7 seconds from that goal, I believe that I may be able to do that now but I just was wondering if you or anyone thought that I may run myself out because I run a lot and love going fast.
(Let me know or anyone else what you thinks)
This is a great video post. This is such an overlooked area in people’s training. Especially when someone is running way off thinking they just have to run ‘harder.’ I’ve been very guilty of this in the past.
Have you recently got back into running? How are you getting on? Leave us a comment!
i think you hit this right on point i just finished my 1st 1/2 marathon this month in Va beach and i have a 10k at the end of Oct. I got in my mind that i need to train for speed for this. my miles hasn’t changed but my short runs during the week i started running hard and fast and the last 2 long runs i have ran seem like they have been harder
The question is: If you are doing a training program and you feel like overtrained (for instance high heart rate after rest) you:
A) take a day off, sleep a little more and skip the training until you feel totally recovered;
or
B) You train, but in a recovery pace in in a very easy heart rate like 50% to 60% of the max HR.
Love this, used to be fast,:) After getting hit by a car, family member w cancer, getting phneumoniea, totally ready to rebuild:) She says, fingers crossed,:) So, thnx 4 doing this service! Simply needed to hear what I already know, & the camaraderie with running partners I truly miss:) Running Rocks!! Great stuff!
Talk magnesium and cortisol with regards to over training.:)
hi sage when running i have a sound on my neck it goes tic tic is there cause for concern
Do you find overtraining negatively affects your sense of balance?
I think a training talk about marathon speedwork would be cool. I think it can be hard to know what type of training to do for marathons other than lots of mileage and long runs.
Sage, how do we know we are improving? Besides PR’s and longer distances. I understand that because I can now run a 1/2 without bonking or having to walk; where as a year ago I couldn’t run a mile, and I steadily break PR’s, I have physically improved. But my HR never seems to improve. Is it that HR remains the same, but the effort to get it up requires more effort? If I run up a hill, my HR still skyrockets into the 190’s.
Just go running in the pool, it’s an anti gravity treadmill with 50% more resistance to your speed.
How do we calculate and plan to peak our performance..how to plan it with a race?
Great topic, Sage.
Watching your weekly training topics has helped me to tone my first Half trail marathon with sucess.
Thanks Sage.
I know the dates are pretty tight; What will be your next marathon preparation for OTQ?
What do you think about breaks away from the sport? I’ve started a new job a few months ago, and running has just not been the same. My motivation and energy is shot, but I want to rekindle that fire. Do you think there are any benefits to taking time away to regroup? Do you think a similar level of past performances could be achieved even with a substantial break? How would you go about this situation?
Great work on all of these, I’m a big fan!
There is too much racing in this country. Especially at the high school level. If there were only like 5 or 6 races in cross country instead of flicking 15, then there would be more time for aerobic training, and it would be easier to peak for the most important races.
Hey Sage,
You make great videos and this one really helpful. I started doing lactate threshold/Vo2 max types of workouts 3 types a week, it’s pretty tough, but the competition is in a week so I don’t think it’s too bad. I also try to drink smoothies after my run to alkalinize my blood.
Thanks!
Perfect timing on this video it seems. Just finished my marathon, now a couple of weeks later I seem to be battling an IT band issue in my knee. Building my weekly mileage has been such a slow process over the last couple of years, every time I feel like I’m as healthy as can be I get a set back like this.
Sage! Speaking of injuries, what is your take on barefoot running? It seems to me that many people are trying to change their style of running by choosing neutral shoes without any cushioning or heel-toe offset. Also there’s a couple of guys especially here on youtube who are making the impression that if you’re not running barefoot/barefoot-style, you’re not a real runner. Would you recommend a change of your running style, what kind of exercises should be done to prevent injuries presumably in your achilles or your calf muscle? Thanks for the great advices and interesting topics!
Could you talk about evaluating yourself when you bonk in an ultra to get back on track and stay motivated when your goals start slipping away? Really tough 50 miler today at Indiana Trail. Thanks!
Do you think 1 LT, 1 Vo2 and 10k pace repeats in one week is too much?
Trouble falling asleep. Guilty! Everything else didn’t really apply, but the sleep thing absolutely kills me.
Great message from you. Sounds like it’s better to writing down running diary to see how your days are (were) doing.��
My key take away from this video was “Balance.” One of my favorite words in the english language! Great in depth video Sage. Enjoy the physiological aspect of running coming from you, making it clear and concise.
Happy Trails
Achilles strain two weeks ago. Feels good but I am afraid to re-injure. Adding a week of non-running exercises (hope that is enough) and back to running in moderation until confidence back. I think that fits your video strategy.
Another one from my experience, especially for more experienced athletes is unexpectedly high jumps up in fitness. Very tempting to want to capitalise on that and make your next training block even harder. Noeadays if I notice my training is going perfectly and I am feeling superstrong I become really wary and go by the numbers/choose a very methodic approach to overloading instead of feel. I might sacrifice 1% in the short term but I think thats more than woth it when it prevents ruining the whole season.
Hi Sage. Great video. I’m going to be running a 12 hour timed race in July. I’m doing morning/nights runs, B2B long runs. But I am still worried about running overnight. Do I need to train in the wee hours of the night, or is training and learning to run tired enough? I have kids and a day job, so I’d like to avoid running overnight in prep, but I also want to be prepared. Thanks!
Another great video! You just earned another sub. Keep up the great work!
i only ever started running due to a serious cycling injury wherein my right calve muscle was sliced through. it happened a few novembers ago, so i was off for a few weeks then again for 2 weeks at xmas. back to work and i first started walking the 5km to the train station and back every day to get the train to work which eventually led to small jogs and walks, then longer jogs. this went on for perhaps 3 weeks whilst still using a crutch for my leg. i actually managed my first race mid march the same year, a half marathon. the recovery absolutely destroyed me because i couldnt even step of the train on the journey home but since then in march 2017 and my first half being 2.5 hours i have managed to take nearly an hour from that time, managed a 5th place for a race last year, have covered distances of over 80km in a single run and stupidly ran two back to back weeks of around 270 280km each week back in early 2019. ended up with shin splints and pain for about 3 months.
Perfect timing! My ankle strain is just about healed, and I did a 25 min. power walk yesterday to load test:-) #doingItRight Might just head to the track for some light work on the weekend…
Thanks sage I feel very tired just upped my weekly milege and speed at same time. Always feel like I haven’t trained hard enough doing slower easy pace. This video helped alot
Tore my acl. Didn’t do much running once I was okayed to start since I was focusing on gym work, but upped the running in lockdown and it’s been hard. Hated running for a few weeks but seem to be able to enjoy it again this week. Once your fitness hits a decent level the big is back!
I feel out of place here, I stopped running because I lost motivation! Lol glad to get back!
Anti-gravity tredmill? There’s a micro-gravity treadmill on the ISS, but I can’t afford the trip right now. Comming back from a 6 month break due to plantar fasciitis. I’ve missed running soooo much
Really informative, thanks. I’d be interested in more videos on general nutrition advice and how correct diet might help us get more out of a hard workout.
I’ve been training for my first marathon, which is held in April 2. I’ve started running since Feb 2016. Until then, i’ve been sedetary for my whole life. I’ve worked my mileage correctly (i suppose, took me 1 month to be able to run 5k, 3 months for 10k, 8 months for HM, with a few drawbacks due to minor injuries or summer vacations). I’ve upped my weekly mileage to around 45-50kms (30 miles i guess), due to the final marathon training, with 32k long runs. However, for the last 3 weeks, every Tuesday after a long run (always on Sundays), or a HM race (scheduled), i suffer from Gastrenteritis that last 2-3 days, taking me out of training due to moderate dehydration. Is it possible to be a symptom of overtraining? Sometimes, during a mid-week workout, i feel like there’s an anchor attached to my back that wont allow me to accelerate, so i continue my run in that lower but doable tempo
I am in a college class where I have to do 5 days of aerobic activities. I am planning on running 3 days but what kind of low-intensity activities will work for both aerobic and resting?
I am a 13 year old long distance runner. I run about 30 miles a week. Should I take a rest once a week and just go hiking or swimming etc?