Beginners may want to run every other day so that they can get sufficient recovery time and be more secure during the period of establishing running habits.
03 what should I do during the break? Our bodies usually repair themselves within 24-48 hours.
It can reduce the possibility that you are tired of running.
You can schedule a taper day before or after high-intensity training# 3.
However, there are not as many blood vessels in the tendon as in the muscle, so it is not so easy for blood to enter the tendon.
Only reasonable training and correct rest can maintain a longer running career.
Research shows that taking at least one day off a week can reduce injuries caused by overuse.
The effect of relaxation can be achieved by light exercise with a reserve heart rate of 60%.
But if you don’t have enough time to rest and recover, you will become ill from overwork and cause damage.
Protect the fascia from injury.
So he decided to reduce the number of runs a week, about 3-4 times a week, so as not to let running become a burden of life.
Sleep and rest are good means of recovery.
Please arrange running reasonably according to your health, life and family, because maintaining a healthy lifestyle is the king..
02 how to arrange running rest? Most runners need at least one or two days a week to rest.
If you don’t leave time for your body to repair, with the extension of running time and the increase of intensity, you may only have fatigue injury problems before the race.
Although running is a way to release stress, running beyond the critical value may lead to the rise of cortisol level, stress hormone secretion, mental fatigue and poor sleep effect, resulting in emotional problems and anxiety.
Maybe we once said that we should keep running for one year, five years, ten years and a lifetime, but it’s good to keep running, but we don’t have to keep running every day If we run every day and don’t have a rest, we will have excessive fatigue, which is easy to make ourselves tired of running.
4.
Proper rest can calm the brain and prevent excessive cortisol# 5.
So don’t put too much emphasis on training and ignore rest and nutrition# 1.
Tendons are connective tissue that connects muscles and bones, so they work constantly when the body is moving.
The recovery time required by the body is directly proportional to the pressure it is subjected to; The greater the pressure, the longer the recovery time.
Take a thorough rest, stay away from running and have a good rest for a day.
On the contrary, our body will also bear great pressure, but there will be disease problems.
Stretching and massage anyway, rest doesn’t mean you can sit still all day.
Avoid stress fractures.
Cross training if you are energetic and still busy, riding, swimming, mountain climbing, strength training and high-intensity interval training are very good choices.
Through a full day’s recovery, you may not only rebound your running performance, but also bring you a spiritual adjustment# 2.
Avoid injury problems.
If you rest at least one day a week, your body can get a chance to repair itself.
Once an injury occurs, it will take a long time to recover, which is not worth the loss# 2.
You will find that you will feel better and stronger during running.
Use low impact methods to accelerate the discharge of metabolic waste causing pain and correct the imbalance of muscle and meat balance caused by running.
Experts recommend taking at least one day off every week.
The fascia is a large piece of connective tissue that secures the muscles to the bones, so they move synchronously with the body, so they take longer to repair.
You can either take a full day off or do some cross training during the rest.
The important thing is to run for a long time and stay away from pain.
01 rest is also part of running.
Excessive running will cause damage to the body, such as muscles and soft tissues.
Rest and recovery are part of running, but everyone needs different recovery time because of their physical fitness, stress resistance and recovery ability.
You can massage the sore and stiff parts with foam roller to promote muscle healing or stretching exercises.
If runners keep running, their bones can’t get rest, so they become more vulnerable, and the risk of stress fracture will be greatly increased.
If conditions permit, massage twice a month will be better# 1.
As we all know, running brings a lot of benefits to the body and has become one of the driving forces for us to adhere to running.
Therefore, tendon repair will take longer.
Like bones and muscles, they need to be repaired and reshaped after exercise.
Because he found that running every day made him unable to recover his strength in time, even hurt, and even tired of running.
If they don’t rest for a long time, they will have injuries such as tendinitis# 3.
In order to brush the running volume and maintain their state, they train hard every day and keep running without interruption.
It’s also good to rest one day a week to rest your spirit.
Sustained impact can lead to chronic injuries, such as plantar fasciitis and iliotibial tract friction syndrome# 4.
However, we need to understand that the original intention of adhering to running is to bring health, not just to pursue some numbers and instant speed.
Reduction rest reduction rest day is to reduce exercise while maintaining the basic amount of exercise.
Even if we really want to run every day, we should control our enthusiasm.
He ran every day for 100 consecutive days, but he later decided not to run every day anymore.
If you are an experienced runner, one or two days of rest should be enough for injury prevention and recovery.
An American runner once did an experiment himself.
Some runners are so obsessed with running that they can’t stop at all.