The impact of running is hard on the body, and it takes time for the leg muscles and tendons to adjust to the impact of running. While adjusting to the increased fitness demands of running can happen in just a couple of weeks, the changes in your legs is a much slower process.
And it is actually during your time off that your leg muscles and tendons get stronger - this is why it is important for rookie runners (those with less than 6 months running experience) to not run every day. It is fine to do lower impact cardio on your non-running days.
In addition to not running on consecutive days, it is also generally recommended that you take a rest day from exercise once a week or so. If this is confusing, perhaps an idealized schedule might be an example: * Monday - running * Tuesday - swimming and strength training * Wednesday - running * Thursday - cycling and strength training * Friday - running * Saturday - swimming and strength training * Sunday - rest
Fitness Minutes: (21,197)
5/20/13 2:52 P
I know what you mean about wanting to use that energy up by running, but it's important to rest those leg muscles. What I like to do is alternate between my c25k runs and strength training. It's important to focus on other muscle groups like your abs and arms between runs. Working on other muscle groups will burn up that energy without burning you out.
Now if the weather is nice and you just have to get out there then go for it, but don't push yourself yet. Maybe repeat a day or even go back one day to keep the run light. You'll be surprised by how much easier that run is now than when you first did it, which is a great motivator!
Fitness Minutes: (39,981)
2,322 5/20/13 2:47 P
Run 3 times a week like the program says. so that will be 1 or 2 days between running days. Otherwise you are going to end up injured. This is especially true when you start increasing the duration of running times vs. walking times. Running more than 3 days a week is not necessary and probably detrimental for a beginning runner. Even experienced runners don't do much more than that unless they are training for a marathon.
So do I need to take just one day a week off or just run every other day?
Fitness Minutes: (275,008)
5/20/13 2:37 P
When a person who's been very sedentary begins to run, they need to day off between training sessions to allow their muscles a chance to rest. That rest day is important because it allows your muscle fibers a chance to repair themselves. Also, you don't want to do too much too soon. You want to slowly ease into a routine so that it will become just that, a routine. If you try to do too much for your body to handle, you're at risk for fatigue, injury and burn out.
While it is extremely important for a person to be physically active, the right amount of exercise will keep a person fit and healthy. Too much exercise can actually break down a peson's immune system.
Can a person run every day ? Sure, there are runners who do that. However, that is not the norm. it is recommended that runners take a day off once a week to allow their bodies a chance to recover. You're not a machine. there is only so much you can do. Don't overwhelm your body or you'll end up frustrated later. Thus the reason the C25K program slowly eases a person into a regular running program.
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