Vary Your Workouts, Rest For Maximum Results

As someone who has been running pretty much the same schedule for the last three years I can tell you I was a little more than skeptical about the "3 on, 2  off" training program I'm currently on as I prepare  for the Nike Half Marathon.  I guess it's all those years putting on the junk miles.  But what I'm finding is that after 2 days rest, rather than feeling weak and out of breath, I feel lean, mean and really strong when I go out for my long runs on Sunday.

Many of the world's top coaches have been advocating "active rest" for years, I just wasn't listening.  Active rest involves doing low-impact, fun cross training on off days, and even substituting stretching and activities like yoga on non-running days.  Truth is, that if hard effort is 50% of your training equation, rest, restoration and recovery is the other equally important half.  

You have to work hard - in positive overload so to speak- in order to improve speed and endurance in the form of strength and cardiovascular capacity.  However, maximum effort everyday can lead to exhaustion, injury and even simple boredom and lack of motivation (we all know that what goes on in your head is half the battle.)

I encourage you to do our own research on this subject if you're finding yourself in a low motivational state, bored or feeling tired all the time. 

Here's what my research has yielded:

Take at least one REAL rest day a week.  Resist the temptation to workout at least one day a week and don't feel guilty. If you must do something, take a walk or try stretching.

Vary the exercise you do weekly to keep it fresh and avoid boredom.  Running the same routes week after week at maximum effort will result in diminishing results over time.  

Vary the intensity of your workouts.  Train hard one or two days, then easy the next.  

Use "active recovery" methodology.  The Higdon training plan I'm using right now is all about this method, and I've had some of the best workouts I've had in years.  Active recovery can be thought of as "productive recuperation."  Again, try stretching in between strength training, try cross training into biking or swimming - even using a rowing machine or eliptical trainer.  Use fun excercise to change it up, and stay active through your "recovery" days.

Remember, rest and recovery is not like skipping your workout.  It's an active, planned way to achieve your goals and maintain healthy running for years to come!

• Currently 2.0/5 Stars.