Rest/recovery - running
Discussion
Hi all,
In order to avoid injury (my knee is particularly prone to tendinopathy) how often should I be running and what proportion of my runs should be recovery runs?
I’ve been running 3-4 days a week and not running 2 days in a row. I could push this to 5 days but would obviously have to run at least 2 days in a row. I’m only just getting back from injury (patella tendinopathy again) so only doing approx 15km per week.
Any advice to build up distance without getting the tendinopathy back? I’ve had it 3 times now and keen to avoid it.
I’m stretching and icing and doing all the exercises my physio gave me just want advice on timing and frequency of runs as well as rest and recovery runs please.
Cheers.
In order to avoid injury (my knee is particularly prone to tendinopathy) how often should I be running and what proportion of my runs should be recovery runs?
I’ve been running 3-4 days a week and not running 2 days in a row. I could push this to 5 days but would obviously have to run at least 2 days in a row. I’m only just getting back from injury (patella tendinopathy again) so only doing approx 15km per week.
Any advice to build up distance without getting the tendinopathy back? I’ve had it 3 times now and keen to avoid it.
I’m stretching and icing and doing all the exercises my physio gave me just want advice on timing and frequency of runs as well as rest and recovery runs please.
Cheers.
PistonTim said:
But if it hurts DONT.
No such thing as a recovery run IMO, not worth being a hero over.
I agree with the first part, but not the second....with a caveat....your ability and your knowledge of your ability....No such thing as a recovery run IMO, not worth being a hero over.
I used to run to a reasonable standard, I was a sub 17min 5k runner and a sub 35min 10k runner, and I found a definite benefit in VERY gentle recovery runs. The trouble is people can often treat a recovery run as too fast, but just do a shorter duration. For me, I used to do a warm up pace at, say 7:30-7:45/mile and that felt really comfortable "from the off" and not working remotely hard, before I'd do anything a bit quicker and drills etc to get all systems firing.... and so if I ever did a recovery run, it would be at over 8min/mile pace. A very gentle run can increase blood flow to the areas needed and help with a bit of recovery. It also helps to keep you "ticking over". But there are days when you feel beat, in which case yes, outright rest is called for.
As you say though, if it HURTS, then don't do it.
Cheers guys. All of my runs have been slow (it’s been taking me 40 mins to run 5km) even though I could do it in approx 25mins.
As long as I remain pain free (which I have been for 2 months now) do I need to have rest days between runs? Or even full rest weeks?
Until I’m very confident that the knee is strong and stable again I’m not bothered about times. Just want to get as much distance under my belt as possible. Ideally I’d like to run 5 x 5km per week but don’t want to overdo it.
As long as I remain pain free (which I have been for 2 months now) do I need to have rest days between runs? Or even full rest weeks?
Until I’m very confident that the knee is strong and stable again I’m not bothered about times. Just want to get as much distance under my belt as possible. Ideally I’d like to run 5 x 5km per week but don’t want to overdo it.
E65Ross said:
I agree with the first part, but not the second....with a caveat....your ability and your knowledge of your ability....
I used to run to a reasonable standard, I was a sub 17min 5k runner and a sub 35min 10k runner, and I found a definite benefit in VERY gentle recovery runs. The trouble is people can often treat a recovery run as too fast, but just do a shorter duration. For me, I used to do a warm up pace at, say 7:30-7:45/mile and that felt really comfortable "from the off" and not working remotely hard, before I'd do anything a bit quicker and drills etc to get all systems firing.... and so if I ever did a recovery run, it would be at over 8min/mile pace. A very gentle run can increase blood flow to the areas needed and help with a bit of recovery. It also helps to keep you "ticking over". But there are days when you feel beat, in which case yes, outright rest is called for.
As you say though, if it HURTS, then don't do it.
I think we mean the same thing, only I would call them easy pace (aim for z2 HR) rather than recovery specifically, I usually follow 80/20 running. Ultimately most people run their slow / easy runs too fast as you say and their fast runs too slow as a result of being too fatigued due to the other runs.I used to run to a reasonable standard, I was a sub 17min 5k runner and a sub 35min 10k runner, and I found a definite benefit in VERY gentle recovery runs. The trouble is people can often treat a recovery run as too fast, but just do a shorter duration. For me, I used to do a warm up pace at, say 7:30-7:45/mile and that felt really comfortable "from the off" and not working remotely hard, before I'd do anything a bit quicker and drills etc to get all systems firing.... and so if I ever did a recovery run, it would be at over 8min/mile pace. A very gentle run can increase blood flow to the areas needed and help with a bit of recovery. It also helps to keep you "ticking over". But there are days when you feel beat, in which case yes, outright rest is called for.
As you say though, if it HURTS, then don't do it.
I'm more of a distance / trail runner than short speed though, up to 50 mile ultra and working towards a 100 mile race next year but have a 10km PB of sub-48.
Its about finding what works for you but listen to your body and knowing that most injuries and niggles wont necessarily go away if you dont look after them, a good running physio is worth their weight in gold.
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