Tag Archives: Recreation

Resting: 3 Variations

Sleeping cat
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Many runners think that taking a day off is a bad thing.  The thought of not running any miles on a given day is ridiculous.  There is the saying that when you are running 3 miles someone else is running 4, this type of thinking leads into the “no rest” mentality.

Every training program that I’ve followed includes some form of rest/recovery in it.  Resting is an important part of allowing your body, especially your muscles the chance to heal and repair themselves.  To improve, muscles need a chance to create new fibers and generally get stronger.  Running – even an easy jog will tear muscle fibers that need healed.

Resting can mean a lot of different things though.  Below are several types of rest:

1) Doing nothing. This is generally what we think of when using the word rest.  Doing no strenous physical activity.

2) Cross-training.  Biking, Swimming, Rowing, Elipticating  – doing some type of physical exercise that isn’t running and doesn’t use your main running muscles.  Elipticating might actually be a bad form of cross-training but it is a fun word to write.

3) Active Rest. I think of this as doing nothing strenous but maybe doing something moderate or different than normal.  Going for a longer walk than normal, doing more yard work than normal. Basically doing something that isn’t necessarily strenuous but isn’t sitting around on the coach.

I would advocate that doing absolutely nothing every now and then is a good thing.  I am a huge proponent of cross-training at least one day a week.  Most types of cross-training will actually help your running.

One thing I’m learning more and more is that it is important to understand your body and what you need to stay healthy and fit.  A few days off in any given week isn’t going to kill your training plan.  But a well thought out resting strategy can be crucial to race-day success.

Bonus Tip: There is a way to get 24 hours of rest and still run every day.  If you run in the morning on Monday and then in the evening on Tuesday, you have given your body 24 hours of rest in between runs.  What you do on Wednesday is tricky, but you still got a “rest day” without writing down a zero.  If you run Wednesday morning prepare for it to be a crappy run (especially if Tuesday was a hard workout).  You could mitigate this by doing a lunch-time run.

[tags] running, resting, rest [/tags]

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Video Friday

Earlier this week I did a run on a flooded Pike Island.  Here are two videos that I created from that adventure. The first is a short “remix” and the second a longer one. If you are prone to seizures or vomiting you might want to skip the second one!

[tags] Pike Island, Fort Snelling, Minneapolis, Running Routes [/tags]

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Five Fall Running Tips

We are in the midst of fall and depending on where you live you may have already passed peak leaf viewing season.  But like I recently told someone, even if the all the leaves have fallen, at least the ground will have lots of color! We often hear a lot about tips for running in the heat of summer or the cold of winter, but what are some important things to remember about fall??

Enjoy the scenery – this seems like a no brainer.  Lots of people go out of their way to do leaf viewing, but I would say be sure to take a run somewhere that you can really enjoy the full depth of the fall foliage.

Run somewhere new – this goes with the first one.  If your daily runs are on the roads in an urban or even suburban area, try to find a new place to run. I personally would recommend finding some kind of park where you can run on trails, but get out of your comfort zone and find a new place to enjoy your running.

Check the weather – fall weather can be a little tricky.  One day it can be gorgeous with lots of sun and the next day can be really windy and cold with some flurries (this actually just happened this past weekend).  So make sure you know what the weather is like before you step outside and try to run in the snow only wearing a t-shirt! You don’t want to overdress but you sure don’t want to under dress either.

Watch your step – another pretty commonsensical idea but important to stress.  No matter where you run this time of year there are going to be a lot of leaves on the ground.  And while they can be quite enjoyable to look at they are a potential hazard to our beloved ankles.  Even in the urban jungle, leaves can cover up holes, sticks, or dangerous parts of sidewalks.  Even worse, on the trails leaves can cover up roots, small stumps and a wide variety of other dangers.  So be careful!

Have Fun – last but not least, have some fun out there. Fall is a great time to relax and recharge, especially if you’ve been training hard all summer.  Try to get out and enjoy the crisp fall air and the beauty all around.  Fall is a great time of year so be sure to enjoy it before the snow starts accumulating!

[tags] Fall, Autumn, Running, Tips [/tags]

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