I recently received this question in an email from one of my readers, Tom Hoffman, and it seems particularly relevant to me given this weekend’s workout.
I really enjoyed your last email regarding the importance of the easy days. I’m sure that for most runners that ran competitively through HS and College, the concept of an easy day is hard to actually realize. I always remember being pushed even on the easy days. Our coach didn’t really know any better either.
On the topic of easy/recovery runs, do you think they really help you recover? After you’ve reached a certain level of fitness, do you still benefit from the “easy” miles? I’m excluding the long easy run of course. Sometimes I feel like I benefit more from a complete day of rest rather than a 5 to 8 mile easy run.
Thanks,
Tom
When comparing an easy run versus a complete day off, it depends. Sometimes, I just need a day off or an easy walk and I’m good to go after that. Usually, though, I feel better after an easy run than I do before hand or if I skip a run completely.
Generally speaking, the more fit you are then the more often you’ll want to go for an easy run rather than take the day off. Of course, as you get older, it won’t matter how fit you are, you are probably going to need that day off now and again.
Right now, I tend to take a day off every 2 to 5 weeks, and then every 4 or 5 months I will take a few days off in a row as life demands or as I just need a break after a long season.
If you have trouble running easy enough on your easy days, then you are better off just going for a walk or taking the day off completely. Easy days only work if they are easy.
(Photo Credit: Giga Paitchadze)
I like to run everyday. Mentally, it’s easier to run and 99 % of the time it’s physically easier too.
I like to run every day too, but will take a day off every 3 to 5 weeks.
Also, as I’ve been training and racing hard all year, I’ve planned a complete week off starting June 24th which will lead me nicely into my fall marathon training plan. I don’t feel I need to take a break, but I’m sure it will do me good.
Great topic Blaine!
--Steve
I ran two races this past weekend. A 5k on Saturday and a 7.5miler on Sunday. The week before i did some really hard training in Bar Harbor on the Carriage roads. I did take a day off before the races, but today (monday) i got out there feeling sluggish, but just did some easy running. I felt so much better.
I think its all based on how you feel. If you don’t want to don’t force yourself.
Great topic.
I MUST have my one day off a week. There is still beer to be consumed…
This is a question I’ve wondered about for a little while. I definitely feel like I need one day off per week, it’s the rest of the easy days that I’m not sure about. I’ve been doing a program with 3 workout days, 3 cross training days per week, and I think one of the reasons I got injured was because I was missing out on my old easy runs. So I’ve adapted it to replace most of the cross-training days with easy runs.
I will start by saying sorry this is so long. I quit smoking about 2 years ago after running my first ever 5K in 30:25, about 9 months in I had a personal best of 21:41, ( and like a fool I had started smoking again, just a little ) I was able to get my time down by always running what I believe you call “threshold” runs, always as fast as I could on that given day and that seemed to work for me. I also ran a long run every week and went up to Pineland Farms with our High School XC kids a half dozen times over the summer. I am now on my 4th week of being smoke free again. My normal 5K loop that I run for training typically takes me between 24 and 25 min. I have decided to get back to what worked before and push myself a little and now I run it in 22 min, my question is in training the way I do should I take a day off a week or go by how I feel. My goal for this year is to run under 20 min. in a 5K. I am 47 years old.
I was actually wondering the same thing- I know that muscles build up during times of increased testosterone levels which is produced during rest periods, but I also feel best when I don’t skip days-thanks for the insight!
I definitely benefit more from a short easy run than a complete day off. If I take a day off I feel stiff and achy; in part because my job routine has me sitting down most of the day in meetings or at a computer; or traveling in a car; or standing in one place for long periods of time. I have learned over almost thirty years of running that I feel the best if I can do some form of aerobic exercise every day.
I would almost always take a day off. Since my surgery, my knees have gotten better about not hurting but once in awhile, they really do hurt like crazy. So, the best thing I have found is to schedule a day off where I do yoga or spend time icing and massaging my knee.
An easy day is important, but there are things you can do in addition to running that will still get you a good cardiovascular workout on an easy/off day. I either swim or bike one day per week. Yes, it’s not running, but I feel that it’s better than walking and much better than doing nothing at all. I think a day off from running and pounding often does the body good.
I agree sometimes you feel better doing something as oppose to nothing on most days.And I agree that swimming and cycling are great for cross training but how about your cardiovascular system doesnt it deserve a rest from all the “pounding” its put through constantly?When I do go to the pool I really dont take it easy.And since I try to avoid exposing myself to the sun (as much as I can),you are not likely to find me sitting idly by the pool or swimming to and fro waist deep in water just relaxing.