Runners need to understand the need to rest and recover between training runs. Nandini Reddy talks about the need to rest to avoid injury and over-training syndrome.
There are many different kinds of runners. Everyone has their own schedule of training for marathons. But while most experienced runners do understand the importance of recovery and rest, many of them need to be forced to rest as they tend to be over-enthusiastic to keep training without a break.
When charting out a training plan it is important to have rest days, recovery days, light workout days and heavy workout days. This will help take care of several issues that most runners face including fatigue and injury. Rest should be a scheduled day in a week. Regular and healthy runners need just one day rest in order to recover. New runners might need extra time to recover as their body gets acquainted to the stress of running. Recovery days are different from rest days. Rest days mean doing absolutely no physical workout. Recovery days are days we do alternative workouts that will help stretch and relax the muscles that we have been working. They can include activities like swimming, yoga, static stretches or even a leisure cycle ride. Strength training cannot be counted as recovery day as it required immense effort and does strain the body. But it can be part of your heavy workout day schedule once a week at least.
Refueling on Rest Days
Nutrition is a huge part of training for a marathon. It generally get overlooked by amateur and professional athletes but it should be part of your training plan. Nutrition plays an important role in helping muscles recover faster. Recovery and rest days try an reduce the amount of carbs you have and go for more light meals with fresh food like salads and soups. Hydrate well on rest days also. Don’t leave hydration only for running days. On those days increase your hydration but make it a habit to hydrate well on rest and recovery days as well.
Ice is your friend
Muscle soreness can be recovered to a large extent with ice packs and cold compress treatments. Running can cause inflammation your joints such as ankles, knees, hips and feet. Using ice packs helps in reducing the inflammation and helps in faster recovery.
Massages can be effective
Pro-athletes and newbies all support that massages are a good way to recover. On your rest day you can plan a massage if you are feel you are not able to adequately recover with other methods of rest. There are special muscle relieving massages and it is important to brief your therapist about your reason for it to be more effective.
Following such simple plans can make a huge difference to your endurance as a runner. Whether you choose all or a few rest and recovery methods, you are likely to see the difference. These small changes will have a big effect on your running performance.
ABOUT THE AUTHOR
An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.