Welcome,
As most people know, I ran the Los Angeles Marathon presented by ASICS over the weekend. It went well for the day. The LA Marathon is so much fun, but it's such a hard course (with more elevation gain than NYC), plus adding a 70-degree day. I never fully recovered after getting COVID a few weeks ago, so while 3:26 is not what I originally hoped for, I am happy I started and finished the marathon healthy. But now, I'm taking 2 weeks off from running and doing very light cross-training, but mostly nothing. Which is what inspired this newsletter.
Before the newsletter, I have a couple of maintenance things:
First, thank you to everyone who has filled out the newsletter survey. There is still time and I truly appreciate everyone who has filled it out.
Second, I still need some people for the next newsletter series about finding time to work out when you work full-time. So if you are interested, please send me an email at fueledbylolz at gmail dot com!
Now to the newsletter:
If there is one thing that is often ignored among runners, it's taking rest. Not just rest days, but REST WEEKS! I really believe that taking some time off from running after a major race and training cycle is important. Note: major does not mean long, and taking time off a 5k training cycle is just as important.
Taking a break isn't just okay; it's absolutely necessary. We spend months on training cycles and it's important to let your body recover from that.
Some people might worry that taking a break will make them lose their fitness. If you just ran a goal race, no matter your pace, you don't need to worry about losing fitness. Your goal is done. It's important to let yourself relax, get out of shape for a couple of weeks, and then build back up again.
Even if you've just run a goal shorter race, like a 5k or 10k, resting is key. Likely, you've been training for the race for a while! I know how sore your legs can get after running hard. The rest isn't just good for physical health; it's good for mental health too.
How Often Should You Take a Break?
You should aim for at least a one-week break a year, but a two-week break is even better. This doesn't mean rest from running and go for 10-hour walks, 2-hour lifts, and 3 hours of exercise classes. This means take a break, relax, maybe enjoy some light workouts, but don't push anything.
Elite Runners Do It:
After a big marathon or goal race, most elite runners take time off. True time off. They relax. They do things they might not get to do. If that wasn't a good thing to do, do you think professional runners would do that?
Why Resting Is So Important
Taking time off doesn't mean you're not dedicated. In fact, it's a smart way to make sure you can keep running and enjoying it for a long time. Here are a few reasons why breaks are great:
Recovery: After a marathon, your muscles need time to heal. If you don't rest, it'll take longer to feel good again. You'll start your next training cycle sore and tired.
Injury Risk: Resting helps prevent major injuries. It's better to rest now than to have a major injury that prevents running for months later. You likely have a few small niggles (maybe you don't even know about them). So, resting can heal them.
Refocus: Taking a break gives you time to think about your goals and what you want to achieve next. It also makes you miss the sport!
The Mental Side: If you've put everything into your training and races, you need time to relax and recharge. The mental side is just as important as the physical side. If you've been training for months, then it can be mentally draining. Take time to do other things.
To Improve: To get better, your body needs time to rest between training cycles. If you'be been go go going for years, you are likely going to plateau. Resting is training, and don't forget that.
How to Get Back to Running:
Don't take 2 weeks off and then go back to full-force running. Build back easy, and get back into it slowly. Running will feel hard at first, but it will get easier, and soon you'll feel like you didn't even take a break.
What is Keeping Me Entertained?
New Balance SuperComp Trainer v2 Review
Screenland 5k Recap (20:51) The 5k I ran dressed as Maverick. LOL
8 Best Hoka Running Shoes for Every Type of Runner
Unraveling Nike’s “Dreamweaver” Program. An interesting read about the Nike Dreamweaver program.
KATIE RAINSBERGER, ATHLETE Q&A
Well done job on the race!! I'm surprised to learn that the LA has more elevation gain than NYC. Fun fact to learn!
congrats again on the marathon! I’ll be sure to fill out the survey today.