If you’re training for a race, you’ll be filling up your diary with weekly training runs and strength sessions to ensure you’re in top condition on the start line.
While it might seem counterintuitive when you’re trying to get faster and stronger, it’s just as important that you’re putting some rest days into your schedule too.
Run 4 Wales Race Director, and double Olympic marathoner, Steve Brace, explains why they’re a vital component of any training plan.
Recovery: Taking a break will allow your body to rest and recover from the stress of training. Rest days slotted into your schedule will allow your muscles to grow and repair and enable your body to replenish its glycogen stores ready for your next session. For glycogen stores t fully replenish you need to be hydrated, so make sure you’re drinking plenty of water.
Prevent injury: If you’re hammering your workouts without a rest, you’re far more likely to drop your form or fall out of step, risking injury. While you might think you need to cram in as many runs as you can ahead of a race, overtraining is also a huge cause of injury. This can cause your body to work under repetitive stress and strain and may lead to an overuse injury. This can set you back far longer than you planned, so it really isn’t worth it.
Improve performance: Allowing your body some time to rest and recover can leave you feeling more energised. Rest days can stop you from burning out and losing motivation and instead gear you up for the next time you train.
What should you do on a rest day?
It’s important not to do anything too strenuous on your rest days to allow your body that time to recover. They’re a perfect opportunity for a message or some extra stretching. But if putting your feet up and relaxing isn’t for you, some light active recovery like stretching, yoga or low impact exercise such as walking and swimming could be beneficial.
Make sure you’re eating a healthy diet full of protein, carbohydrates, fruit and vegetables and stay hydrated by drinking plenty of water too.
Steve adds: “It’s essential to plan rest days into you’re training plan as they are so important, if not more so, than training days. It’s best to slot them in before hard effort sessions and long runs as well as in the days leading up to a race to ensure your body is in peak performance.”
