Do you take days off from running?

[YgritteSnow]

I've just managed to get back into running again after years off due to losing form after illness and just unable to get back into the pattern of it. I'm so glad to be back and want to run every day! But suspect that I should be taking a couple of days a week off especially as am a few years older than I was when I last classed myself as "a runner". My runs are usually 6-8km.

What is your routine?

Every other day, 5k ish in the mornings. But that's been during lockdown. Don't know where I'll find the time when I go back to work!

I’d take it slowly at the start as you’ve had a long break. Maybe start with every other day and on the days you’re not running do some strengthening work (squats, lunges, Pilates etc) then see how you go?

You should take rest days from doing the same exercise anyway, regardless of age. I run 4 times a week, 2 HIIT runs, 1 hill run and 1 long run. I have 2 complete rest days a week (bar walking), and on the other 2 I do a combination of strength training and swimming (although not at the moment). Definitely make sure you're resting those muscles at least a few days a week.

Definitely don't run every day. 4 times a week is good.

Running isn’t my main form of exercise (team sport) but I do it to fill in gaps in my exercise routine and over lockdown did a lot more of it.

I take breaks in between and try and make sure I don’t do the same form of exercise as the day before. Before lockdown this would alternate weights at the gym, team sport and a 5km run with a Sunday off. My only exception to this would be if I had done a particularly long run/ had an injury or muscle pain and I would do a couple of runs on consecutive days as a recovery to this.

If I was to go back to my lockdown routine I would try and do 12km a week split between a couple of days of 5km and a sprint pyramid. Challenging but achievable for someone with no aspirations to become a ‘runner’!

Thank you! That's so helpful. Going to need to calm down a bit I think

Having a day off today. Will run 4-5 times a week from now on and try and find something else to do. Swimming is difficult at the moment as constantly booked up due to Covid restrictions. Thinking of getting a cross trainer for home...

I do RED January, but the runs are varied with gentle 1milers as rest days. Rest is important, and while people do streaks, it tends to be when well experienced and weaning into it with a reduction in daily milage to keep the weekly milage the same or reduced.

I only take days off if I don't have time to run that day; which usually works out about once a week.
But of my 6 or so runs a week, only 3 or 4 will be properly tough sessions. The others will be slower recovery runs of 3-4 miles.

I don't think there's any problem with running every day, esp as you're only doing short distances, but you need to build up to it rather than just jumping straight in. As a general rule, aim to add no more than 10% mileage each week, to avoid overuse injuries.

I usually run 4 times a week. I do yoga and weights on my off days. Try not to do more than 2 consecutive days as I have trouble with my Achilles and calves.

yeh don't run every day perhaps mix it up a bit if you're eager to do a form of exercise everyday (swimming would be good as an all round body exercise)

The feeling of running and clearing your mind is amazing, does wonders for your emotional as well as physical health. Well done you!