![]() ![]() Your body is able to transfer the forces from running or other activities more efficiently if all these muscles are working well together.įurthermore, weaknesses in these areas encourage our bodies to compensate with other muscle groups, putting pressure on other areas of the body and increasing risk of injury.Īnd it is not only strengthening that is important for runners, stretching and maintaining flexibility is also vital to keeping your movement fluid and again reducing the risk of injury. Your core muscles act as a stabilizer for your torso, helping you to keep steady and upright. Related: 6 Downsides of ONLY Running: Why Runners Need To Cross Train “As a physio and pilates Instructor, I am vocal about the importance of developing deep abdominal core muscles as well as other commonly neglected muscles in runners such as the glutes and inner thigh muscles.īuilding these muscles helps to increase your core control, improves posture, and contributes towards efficient running form. You can continue to contribute to your running ability in other ways – most notably through increasing the strength and flexibility of core muscle groups.” How Can I Exercise on Rest Days?Īdie continues with some great ideas for how to exercise on rest days. As a rule of thumb, at least one day of resting should be considered after a relatively intense run.īut that doesn’t mean you need to sit around doing nothing. However, the exact amount of time needed to recover will very much depend on the intensity of the training you are doing. Your body needs time to recover and is as important as your activities. “Rest days are an important part of building fitness. Vicky Adie, an experienced physiotherapist and pilates instructor specializing in sports injury management, gives some reasons why rest days are so important. Related: DOMS Guide (Delayed Onset Muscle Soreness).If you keep doing it you’ll open yourself up to injuries and will eventually stop seeing progress in your training. Pushing through those aches and pains may work in the short term. We feel soreness in our muscles after a workout for a reason – it’s our body’s way of telling us to take a break. Runners need to avoid overtraining, and the best way to do that is through proper rest and recovery. Rest days will let your muscles recover and grow back stronger. You have to give your body a chance to recover from the intense training you’re putting it through. ![]() Rest days are critical to improving your training. You can even recover from running by… running! See our Ultimate Guide to Recovery Runs to learn how. A rest day workout gives you this active recovery and helps your body bounce back after a hard session or a hard week of sessions. Through active recovery you are helping your body recover and heal. Rather than rigid rules, he says he recommends people take stock of how they’re feeling physically-things like fatigue, soreness and drops in performance-and mentally, and use that information to honestly decide whether more exercise will help or hurt.Active recovery means you’re giving your muscles some rest, but still moving and maintaining your fitness. An Olympic-level athlete will have different recovery needs than someone who walks for exercise similarly, some people might feel best when they take a full day off, while others may prefer active recovery (like stretching or lower-intensity exercise) to keep their momentum going. ![]() Paris hesitates to offer a one-size-fits-all prescription for rest. Over-training also robs your muscles of the time they need to recover. In the small study, athletes who did intense workouts on back-to-back days saw a drop in proteins that help the immune system fight disease. Working out too much could even make you sick, one 2016 study suggests. Other research from 2017 suggests taking days off can protect against bone loss-which is of particular concern for women-and excess inflammation, a risk factor for many chronic diseases. ![]()
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