How Much Rest Do I Need Between Runs?

Share this post via

Running is a great way to stay in shape and maintain a healthy lifestyle.

However, it’s important to remember that rest and recovery are just as important as running itself.

In this blog, we’ll explore how much rest you require between runs and discuss the recommendations and precautions for novice, intermediate, and advanced athletes.

Table of Contents

Calculate your MAF training zone.

Training in this zone improves your aerobic system, with a reduced risk of injury and illness.
Try This

Novice Athletes

If you’re new to running or have just started out, it’s critical to take things slow and gradually build up your endurance.

It’s recommended that novice athletes take at least two or three days between runs. These off days allow your body to recover and adapt to the new demands you’re placing on it. These “off days” can be used for active recovery or cross-training.

It’s also essential to listen to your body and take complete rest days if you still feel sore or fatigued.

Intermediate Athletes

Intermediate athletes have been running for a while and have built some endurance.

For these athletes, it’s recommended to take one or two off days between runs. This allows your body to recover and prevents injuries.

On the off days, it is recommended that you incorporate cross-training activities such as strength training, yoga, or swimming to give your muscles a break from the constant pounding of running.

Advanced Athletes

Advanced athletes have been running for a long time and have built up a significant amount of endurance.

For these athletes, it’s recommended to take at least one complete rest day a week, usually after the longest training.

These off days will allow your body to fully recover and prevent overtraining.

It’s also essential to incorporate various cross-training activities to prevent boredom and give your body a break from the constant pounding of running.

Precautions for All Athletes

Regardless of your level of experience, there are some precautions you should take to prevent injury and ensure proper recovery. Here are some tips to keep in mind:

  1. Warm up and cool down properly before and after each run. This will help prevent injury and reduce muscle soreness.
  2. Listen to your body. If you’re feeling sore or fatigued, take an extra rest day or two. This is especially important after long or hard races.
  3. Incorporate cross-training activities to give your muscles a break from the constant pounding of running.
  4. Stay hydrated and fuel your body with the proper nutrients to recover properly.
  5. Get enough sleep. Your body needs time to rest and recover, so aim for 7–8 hours of sleep each night.

Conclusion

In conclusion, rest, and recovery are just as important as running itself.

Novice athletes should take 2 to 3 days of rest between runs, intermediate athletes should take at least one or two rest days, and advanced athletes should take at least one complete day off

It’s also essential to take precautions such as warming up and cooling down properly, listening to your body, incorporating cross-training activities, staying hydrated, and getting enough sleep.

By following these recommendations and precautions, you’ll be able to enjoy running while also staying healthy and injury-free.

Coach Shamus

At the heart of MultiSportCoaching is Coach Shamus, a seasoned athlete and experienced coach with a passion for helping others achieve their goals. With over 25 years of experience in coaching athletes of all levels, Coach Shamus has the knowledge and expertise to help you reach your full potential. https://multisportcoaching.co.za/about-us/
Blog Categories

Social Media Links

We like to share training tips, videos and motivational posts via our social media platforms.

Follow us here:

Recent Posts

Recommended Reading