top
Click Here to Get Fitter and Healthier and Save 25% on All Beachbody Orders
Welcome to How To Be Fit.com
Invest In Your Health And Fitness For Life
SITE INDEX USE OUR SEARCH
ABOUT CONTACT HOME
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Stream
Tai Cheng
with Dr. Mark Cheng
for FREE today

Click Here and choose the 14 day free trial
Special Offers
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days

The Beachbody On Demand and Shakeology Challenge Pack
ON SALE TODAY for Just $160.00!
Shift Shop, All Access and Shakeology Challenge Pack
Accountability Recipes Healthy Eating Weight Loss Motivation Success Stories Fitness Tips Workouts Abs/Core Yoga/Pilates
Shakeology Recipes
Superfood Nutrition Sports Performance Stream Workouts Workout DVD's Best Deals
Connect With a Team Beachbody Coach Today to Finish the Year Strong!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
    This Week's Featured Products and Solutions Click here to see our complete product line
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00

Recovery Day For Runners - Take Advantage of the Benefits of
Light Days and Rest Days

By Dale Guilford AmericanRunning.org

There are as many different types of runners as there are people who run. But one misconception that many runners hold in common is a work ethic that too often precludes rest.

The importance of rest daysSome runners have to be held down in order to get the rest the body requires. Sooner or later that will come by way of injury or overtraining syndrome. For those runners, understanding that rest and recovery does not mean doing nothing, can break through the mile-aholic's misconceptions and change training habits for the better.

For starters, we need to differentiate between rest and recovery days and light workout days. They are two different things.

Rest and recovery days are just that. They are days primarily designed to rest and recover. Healthy runners need rest maybe once per week, or even just once or twice a month. Obviously injuries, illness, aging, staleness, increases in distance or intensity, and overtraining can create demands for more rest.

Although rest is needed, it is still important to remain active on those days. The body, just like the mind, needs stimulation every day. Even after a grueling marathon, many people find it's a good idea to move around, maybe take a walk, as early as the day after to avoid stiffening up.

Even people who suffer heart attacks are encouraged to get out of bed and move around as soon as possible. On rest and recovery days it is important to avoid doing the worst thing you can do for your body ... nothing.

Examples of rest and recovery activities are walking, static stretch exercises (after a warm-up and loosening-up period), swimming, water running, and riding a bike.

Keep in mind that increasing respiration and heart rate to a level just slightly above normal and challenging your range of motion are generally good things to do almost any time. Rest is a variable to apply in response to the feedback your body gives — more, or less, but always some.

Light workout days are days in which you are actually working out. The difference is that your activities are lighter, less demanding and generally performed at a lower level of intensity. Or the activities are executed at a high level of intensity for a much shorter period of time.

Light workout days are just as important as heavy workout days. They allow development to take place without breaking yourself down and acquiring overuse injuries, experiencing training plateaus, and developing a generally stale, flat, bored attitude that can come from doing the same thing day after day. In short, the light days make the heavy days possible.

They should enhance and complement your more intense workouts. They can and should be equally enjoyable. If your workouts include heavy days and light days in proper sequence, you should not need as many rest and recovery days.

An important guideline for light workout days is variety. Providing a change in the workloads to shock the system, is what is important. When changing the emphasis on workouts from heavy to light workout days there are a number of things that can be accomplished. Some training objectives that are good to consider on light workout days are flexibility, developing range of motion, improving running form, strength training, hill running, and speed interval training.

If you can, schedule the same amount of time to train on light days as heavy days. A good idea is to spend less time on the track on light days and spend the balance of your training time with strength training. Strength training can improve running times right away.

Of course there are many other benefits from strength training, such as injury prevention, improved bone density, and increased range of motion that research has shown to help people well into their 90s.

Even a little strength training can convey major improvements. There is a plethora of strength training activities and exercises that can be done with no equipment at all. Weights and exercise equipment can be helpful but are not necessary.

Light days can also provide the opportunity to work on running form. Training to improve running form is very important for two reasons. It can help you to move more efficiently and therefore improve your times right away. Even the most advanced runner can improve his form.

While improving your running times may not be important to you, improving running form still has important benefits. If your form is more linear and more stable, it can help prevent injuries.

Start out by jogging for a short distance or complete some other activity that will thoroughly warm your body up. Then continue for short distances, concentrating on one element of running form that will improve your efficiency.

You may need to consult a trainer or strength and conditioning coach for an analysis of your form and constructive criticism for means to improve it.

A similar procedure can be followed while executing hill runs. Hill runs are great for developing strength as well as adding variety to cardiovascular training. Bleachers or stadium steps can be used if there are no hills where you live. However, it is important to remember to concentrate on running form when running hills and stairs.

Many runners will sacrifice form for what they think is speed when they are making an all-out effort. An all-out effort is not necessary when executing hill runs. Run as slowly as necessary to maintain good running form. Increased strength and, as a result, speed will come naturally.

Sprint build-ups or interval work can be incorporated into your light day running workout in a similar way. Start out with a light jog. After you warm up, gradually build up speed until you don't feel like running fast any more. Then slow down to a comfortable pace until fully recovered.

Repeat this build-up-and-recovery procedure until you have completed the amount of running or the amount of time you have planned for running that day. You can get a lot of conditioning done in a short period of time.

Overall, training must be approached intelligently. One of the best favors you can do for your body and your running performance is to respect the need for rest and recovery.

However, that doesn't mean becoming a sloth. It is that misconception that leads some runners to avoid rest and recovery and just train-hard, harder, and hardest.

That won't work in the long run. A better approach is to understand recovery as a training tool and use it well. Remain active on rest days and use light days to address training objectives directly. This is a winning way to train.

Volume 18, Number 4, Running & FitNews
© The American Running Association.

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more.


back to top
Become a Team Beachbody Coach and Help Change People's Lives
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home