Running is a good thing; it not only exercises the body but also makes the mind and body more joyful.
However, when runners experience overtraining, they might not realize it. Mild over-fatigue can be recovered by reducing training volume or taking a few days off. If it develops into overtraining, it may take weeks or even months to fully recover.
Runners are not robots; a well-planned 'rest period' can help you relax and prepare for new challenges without losing training results. Some marathon runners may have their specific rest times and methods, but generally, can we benefit more from longer 'rest periods'? Today, we invited running enthusiast Sakura to discuss this topic with us.
Sakura is a lively girl who loves running and sports. She firmly believes that the meaning of life is not in being still; moving is the true essence of life.
Editor: Sakura, do you think rest periods are useful for runners?
Sakura: A reasonable rest period is, of course, a crucial part of a runner's body adjustment. In fact, many runners misunderstand rest periods; rest does not mean completely stopping running.
Rest does not mean completely stopping running.
Sakura: A common misunderstanding among amateur marathon runners is that a rest period means completely 'hanging up the boots.' In reality, a 'rest period' means freeing yourself from the state of participating in or preparing for a major race, not participating in any competitions, and not doing any high-intensity, long-duration training activities.
During this time, reduce the intensity and duration of the training plan, combine it with some cross-training, and focus on 'taking good care of your body,' giving your body and brain a chance to fully recover.
Editor: I see, so it's very important to arrange rest periods reasonably~ How should we arrange running volume during the rest period?
Sakura: The running volume during the rest period should still be determined based on each person's situation!
Running volume should be determined based on the situation.
Sakura: It's not only necessary to have a 'rest period' after a race; even during a few months of race preparation, if you feel overwhelmed, you can give yourself a short break. As the saying goes, 'sharpening the axe does not delay the work of chopping wood.' Running volume is a major factor and can be judged based on your weekly running volume in the past one or two months. Although there are no exact numerical requirements, consider personal factors such as age, weight, running experience, and injury history. During the rest period, it's more appropriate to reduce the running volume to a comfortable range, commonly known as health running.
Editor: So, what should runners pay attention to after participating in a major race?
Pay attention to recovery after the race.
Sakura: Whether you are a marathon novice or a veteran, you often have this confusion: how long should long-distance runners rest after fully participating in a major marathon? What about half-marathons and ultra-marathons?
Although coaches and experts worldwide have slightly different opinions on this question, scientific research shows that within a 10-day rest period, the body's hormones and musculoskeletal system can fully recover without significantly reducing aerobic capacity and neuromuscular function.
Editor: For example, if some runners get injured while running, how long should they rest?
Sakura: The recovery time for injuries is much longer than the rest time after a race.
Injury recovery time should be sufficient.
Sakura: When it comes to rest, the most dominant variable is injury. Many runners have experienced this: during race preparation, high intensity and high running volume lead to injuries. The pain is severe, but not very noticeable when running. After resting for two days, it significantly improves, but once you start running again, it's the same old story. With the race approaching, you choose to train and compete with the injury after weighing the options.
Sakura: Actually, such minor injuries do not affect the final race result too much, but once the race is over, I suggest giving it more attention, allowing enough time for recovery to avoid recurrence in the next training season. Start training again only after it is healed or no longer a major issue.
Editor: So, friends with injuries, be sure to give your body more time to recover its vitality!By the way, Sakura, we just talked about recovery during the rest period. What can we do to improve during the rest period?
Sakura: Of course, during the rest period, we can focus on basic training.
First, focus on the most basic training.
Sakura: Most amateur runners do not have a solid foundation like professional athletes but start semi-professional training or frequently participate in competitions. This is also why we get injured and can't run fast.
The rest period is a great opportunity to return to the basics of running, such as optimizing running techniques or improving running economy. Finally, when gradually increasing running volume again, remember the 80/20 rule, which means most of the running volume in long-distance training should be easy aerobic training.
Second, strengthen weak areas.
Sakura: During the rest period, do short, low-intensity slow runs to maintain aerobic capacity and use the remaining time to strengthen weak areas. For example, if you lack muscle strength, go to the gym; to develop anaerobic capacity, try simple HIIT; if you want to lose weight, take the opportunity to reduce carbohydrate intake moderately. Finally, don't forget flexibility training, regularly stretching muscles and ligaments, and massaging tight muscle areas.
Editor: Thank you, Sakura, for sharing. If anyone has more questions about running, you can add Sakura on WeChat to communicate!
Chat with Sakura on WeChat and participate in a lottery!Screenshot and save, scan the QR code on WeChat, and reply 'codoon' to participate!
