Take a Day Off and Rest from Running

Take a Day (or a Week) Off from Running. I Dare You.

Andre Williams PT, DPT

Running is not just a sport; it’s a way of life for most. But here’s a question for you: When was the last time you took a day off? How about an entire week? I know it might sound crazy, but today, I dare you to explore the benefits of rest and consider the consequences of not taking it.

As a physical therapist based in the heart of NYC, I work with amateur runners day in and day out. I’ve seen the toll that relentless training can take on your body. So, let’s dive into the importance of rest and how professional runners prioritize it in and out of the season.

The Benefits of Rest

1. Injury Prevention:

It’s no secret that running is a high-impact activity. The constant pounding on your joints can lead to overuse injuries like shin splints, stress fractures, and tendonitis. Regular rest days allow your body to recover and repair, reducing the risk of these injuries.

2. Improved Performance:

Rest isn’t just about recovery but also performance enhancement. When you rest, your muscles rebuild and adapt, making you stronger and faster. In fact, many top runners incorporate rest days into their training cycles to peak at the right time.

3. Mental Refreshment:

Running isn’t just physically demanding; it can be mentally draining, too. Taking a break gives your mind a chance to reset, reducing burnout and enhancing your overall mental well-being.

Professional runners, despite their incredible dedication, understand the value of rest. Here are a few examples:

Eliud Kipchoge: The world-famous marathoner, known for his record-breaking feats, significantly emphasizes rest between his intense training sessions. Even during his peak training for marathons, Kipchoge ensures he gets adequate sleep and recovery time.

Mo Farah: The British long-distance legend takes extended breaks during the year to allow his body to recover fully. This approach has allowed him to maintain a high level of performance over the years.

Shalane Flanagan: The American long-distance runner and Olympic medalist has spoken openly about the importance of rest in her training. She advocates for listening to your body and incorporating rest as a non-negotiable part of your routine.

The Consequences of Ignoring Rest

Now, let’s talk about the dark side – what happens when you ignore the importance of rest:

1. Overtraining Syndrome:

Training too hard without adequate rest can lead to overtraining syndrome. Symptoms include fatigue, decreased performance, and an increased risk of injuries.

2. Decreased Immune Function:

Intense, consistent training can weaken your immune system, making you more susceptible to illnesses. Rest helps your body maintain a strong defense against viruses and infections.

3. Mental Burnout:

Running should be enjoyable, but without rest, it can become a chore. Mental fatigue can lead to losing motivation and passion for the sport.

In a city that never sleeps, it’s easy to get caught up in the hustle and bustle of life and training. However, as a physical therapist, I urge you not only to take a day (or a week) off when needed but to schedule them into your training plans. The benefits of rest are undeniable.

So, I dare you to prioritize rest in your training plan. Rest isn’t a sign of weakness; it’s a strategy for long-term success and enjoyment in your running journey. Your body and mind will thank you, and you’ll be better prepared to conquer those race goals and personal bests when you lace up those running shoes again. Happy running and happy resting!

By Andre Williams PT, DPT

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