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| When to take a day off... (Read 502 times) |
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posted: 9/17/2008 at 3:25 AM |
This community is a big proponent of running by feel. This works great while you are running. But what about before you run? Some days you just don't FEEL like running. Two main reasons explain this... some days it is a mental thing you just don't feel like it, then there are days when you body needs rest. I often find days that I don't feel it I have great runs, often even breakthrough runs. However I would like to know when do YOU know it is time to take a day off? Is there any ways to know objectively when you need it? One day off now is always better than having to take a week or more off later.
So my question is how do you know objectively and not just by feel that you need time off? |
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posted: 9/17/2008 at 3:45 AM |
Quote from TNthomas on 9/17/2008 at 3:39 AM:I listen to my knee 
if you have joint issues it becomes easy I suppose.
much more complicated if nothing hurts but you are fatigued. |
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posted: 9/17/2008 at 3:49 AM |
| Does anybody use resting heart rate to determine it? Supposedly changes in resting heart rate are a decent determiner of overtraining. |
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posted: 9/17/2008 at 5:23 AM |
I haven't been running long enough but with other forms of exercise I've and some of my running to date, I've used a feeling of consistent "deadness" in the muscles as a cue to the fact that I need an extra rest of usually a few days consecutive rest or recovery days, even if my schedule means I "should" be working hard those days. Working through a bit of tired legs etc. is okay and if after the warm up it gets better then I'm good but when there is just a total feeling of nothing responding there anymore it is time for a break.
Maybe, if you feel good, mentally and physically, just keep going or go a bit harder/longer until you get some fatigue and back off. If it is motivation you are worried about (i.e. if you feel like you might be looking for an excuse instead of really needing that rest, then you can always go and start the run and do a really short/slow run or walk instead). |
The Graduates - a community of post C25K runners!
Started Running 21 April 2008
2008 Running Goals
Finish C25K 22 Jun 2008
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Run 5K 43:29 29 Jun 2008
- Complete a 10K fun run
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posted: 9/17/2008 at 9:21 AM
modified: 9/17/2008 at 9:27 AM |
| Quote from Chris_So_Cal on 9/17/2008 at 3:49 AM: Does anybody use resting heart rate to determine it? Supposedly changes in resting heart rate are a decent determiner of overtraining.
Me I am too lazy to measure my HR immediately when I wake up, so I usually measure it just before my morning run. If it is too high, over +5, I just skip the run and keep a rest day. Usually I can say even before measuring my HR if it is too high or not. I have ran with high RHR and I have even had a decent runs, but almost always after the run I start to feel the overall weakness creeping on me. That is why I have quit to run if I am not within that +5 RHR.
And, I do not run by feel, but by my HRM. I have even quite my runs when my HR has been unusually high during the run (OK before the run), even though I have felt good. Usually I have catch a cold that evening or within next few days when that happens. |
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posted: 9/17/2008 at 10:01 AM
modified: 9/17/2008 at 10:02 AM |
Some people are more prone to skipping a workout and need to go out and run 1 mile and make a decesion at that point. For me it depends on what miles I've recently logged, how important the run is, and how busy my non-running life is. I think "I should" just take a day off more than i do. On the days you do this I think it's important to use the extra time to eat something healthy, do some core workout, and especially get extra sleep.
Hym...all this self reflection is making me think I should take today off.  |
B U G S (Like the bunny, not the bug)
g . b u g s @ h o t m a i l . c o m |
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posted: 9/17/2008 at 11:42 AM |
Trial & Error is how I do it.
Sometimes I HTFU and run. Sometimes I should have stayed home and sometimes not. Just more datapoints into the memory banks. Now sometimes I will take a day off knowing that what I did over the last week requires a day off whether I feel it or not.
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posted: 9/17/2008 at 12:24 PM |
| I like having a schedule and sticking to it, so I schedule a regular day off because I know I should take one once in a while. I just schedule Friday as an off day. I usually use it to catch up on chores. And since it is scheduled off, I don't feel guilty for not running. |
| - insert inspirational running quote here
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Scout7 view logCPT Curmudgeon |
posted: 9/17/2008 at 12:27 PM |
There's a difference between not feeling like running, and running by feel.
Running by feel is not different than using an HRM. It's a way to quantify effort. That's it, nothing more, nothing less.
As to determining when to take a day off: Life dictates. Sometimes it's unavoidable. Sometimes I feel like going, and it's a crappy run. Sometimes I feel like ass, and it turns out to be one of the best runs ever.
It's partly about dedication to your goals and plan. If you want to see the benefits, you put in the work, especially if you don't feel like running that day. This situation is different than being injured. If you're injured, don't run.
Most people are not even close to overtraining. If you're doing 30 miles a week, overtraining is not an issue. |
Amat victoria curam.
Sine labore nihil.
Dulcius ex asperis. |
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posted: 9/17/2008 at 12:50 PM |
| Quote from Scout7 on 9/17/2008 at 12:27 PM: Most people are not even close to overtraining. If you're doing 30 miles a week, overtraining is not an issue.
Well that's not exactly true...I'm a newbie, if I ran 30 miles per week I'd be overtraining. When I'm havng an "off" day, I try and get out there for a run anyway...if I'm still feeling crappy after a mile or so, I might very well stop at that point and either walk the remainder of my planned run or do something else like pilates or core work. For me, this helps make the decision as to whether it's a mental thing or a overtraining/exertion thing. Nine times out of ten it's the former, and just getting out there is enough to push me through the mental block.
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2008 Goals:
Complete C25K
Run in a 5K
Get within 40 pounds of my goal weight
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posted: 9/17/2008 at 12:54 PM |
| As a rule, I never run more than 3 days in a row. |
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posted: 9/17/2008 at 1:00 PM |
I just run every day. Takes the thinking out of it.
(Unless I have a high feever, or an injury or something, duh.) |
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Scout7 view logCPT Curmudgeon |
posted: 9/17/2008 at 1:01 PM |
| Quote from JennerVT on 9/17/2008 at 12:50 PM: Well that's not exactly true...I'm a newbie, if I ran 30 miles per week I'd be overtraining. When I'm havng an "off" day, I try and get out there for a run anyway...if I'm still feeling crappy after a mile or so, I might very well stop at that point and either walk the remainder of my planned run or do something else like pilates or core work. For me, this helps make the decision as to whether it's a mental thing or a overtraining/exertion thing. Nine times out of ten it's the former, and just getting out there is enough to push me through the mental block.
As an actual medical diagnosis, overtraining is not likely unless you're doing higher mileage.
If you ran 30 miles a week, you would most likely get injured, but that's not overtraining. That's an injury brought on by overuse. |
Amat victoria curam.
Sine labore nihil.
Dulcius ex asperis. |
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posted: 9/17/2008 at 1:05 PM |
| Quote from Scout7 on 9/17/2008 at 1:01 PM: As an actual medical diagnosis, overtraining is not likely unless you're doing higher mileage.
If you ran 30 miles a week, you would most likely get injured, but that's not overtraining. That's an injury brought on by overuse.
Or she might just get pooped and need some time off and refer to it, in a purely non-medical sense, as overtraining.
Semantics is fun.
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