LOLZLetter Edition 15| Full Rest Days or Active Recovery?
Welcome back or welcome! If you are opening for the 1st time or the 15th, I appreciate everyone who is here.
This week a few people asked about full rest days or active recovery and cross-training. First and foremost, I'm not a coach or a doctor. There is no perfect plan for everyone.
I am going to say something that might blow many people’s minds. I don’t hate cross-training, and I don’t hate rest days. I don’t hate taper, and my body usually welcomes the extra rest and sleep.
Believe me, I was not always at this point. After enough injuries, I realized no half-assed, low-quality workout is worth an injury.
As runners or athletes, it can be easy to get sucked into doing more, faster, stronger, longer, etc. It’s easy to feel like every workout must be the greatest ever. Doing more can only work for so long, if you continue to break something down, it never rebuilds back up.
Skipping a rest day because “you felt good” is probably okay here or there, but realizing you haven’t taken a rest day in weeks, months, or even years can have detrimental consequences.
Why Take Complete Rest?
First, complete rest needs to include sleep. You can’t say “I took a rest day” but then only get 3 hours of sleep. Your muscles don’t heal that way. Here are a few reasons complete rest is important:
Prevent injuries and allow your muscles to recover.
Mental health: You won’t get tired of the sport or burned out. In 2017, I burned out from running from lack of rest.
Run faster on your workout days At the end of the day; you want to run faster right? And how can you do that if your body is always drained from an easy run?
How Much Rest Do I Need?
Like running shoes, training plans, and nutrition, there is no one size fits all. I know when I’m deep into training with workouts and races, I need one day a week of rest. My body feels it if I don’t. This doesn’t mean take a day off from running but walk 5 miles. It just means be as lazy as possible. When I’m doing easy runs every run, I can get away with one every other week, but usually I still rest each week.
Should I Rest, Cross Train, or Do Active Recovery?
If you feel run down or like garbage, you should rest. Doing more workouts won't help. In fact, it’s going to delay recovery.
So What About Active Recovery and Cross Training?
Newer research has shown that active recovery or cross training can help promote blood flow. Active recovery does not mean going hard on the elliptical, walking 10 miles, or going crazy. The day I hiked over 10 miles (but did not run) was neither a rest day nor active recovery day. It was a cross training, workout day,
So what is Active Recovery?
Active recovery is a low impact activity. Maybe it’s walking to get coffee. Perhaps it’s yoga. Active recovery is not stressful, and the purpose is to get the blood flowing.
How Can Active Recovery Help?
Improve mobility and flexibility. Doing things like walking, yoga, or low impact activities uses muscles you don’t usually use.
Minimizes the buildup of lactic acid in your legs. Easy walking around can help flush out lactic acid. After the NYCM, I walked back to the train and then took the train back to NJ. I am convinced that slow walk, kept me from getting too stiff.
Cross-Training vs. Active Recovery:
Cross-training can be as simple as walking the dog, hiking, or going for a swim. If you have followed me on Instagram, you know I’ve been enjoying swimming lately. Cross-training is more streneous and usually has a set goal. (IE I want to swim X laps, I want to cycle X miles). Here are a few cross-training activities:
Swimming: Since I’ve been enjoying it, I’m going to include it first. I’ll have a blog post sometime soon about the benefits of swimming for runners. Swimming is low impact and uses almost every muscle in your body.
Yoga: It’s not my thing but a great alternative for a low impact, cross-training day.
Cycling
Core Work: As I’ve started swimming again, I’ve done more core work too. Running uses core, but with swimming, you must be engaged all of the time.
Like anything, you must do what’s right for you. Don’t neglect rest but don’t be afraid to add active recovery or a cross training day instead of your easy run.
What Have I Been Reading?
Nike Told Me to Dream Crazy, Until I Wanted a Baby:
By now, most people have heard that Nike has reduced women’s pay during pregnancy. It’s deplorable.
Nike acknowledged in a statement that some of its sponsored athletes have had their sponsorship payments reduced because of pregnancies. But the company says it changed its approach in 2018 so that athletes are no longer penalized. Nike declined to say if it wrote those changes into its contracts.
After the negative publicity, Nike announced this:
Nike Says It Will End Financial Penalties for Pregnant Athletes:
I’m curious to see what actually comes out. Will it be enough for our women? I don’t know.
Giveaway Winner and Another Giveaway?
Finally, maybe my favorite part of the newsletter because I like giving back to the readers and those who are kind of enough to share!
Last weeks giveaway had 46 entries. Thank you to everyone who shared the newsletter as it means a lot and helps it grow. The winner of the CEP Low Cut Socks is Robert O. who shared via instagram. Just reply here and I’ll get you situated.
Just in time for summer, this weeks giveaway is an Orange Mud transition towel. I appreciate this product to go on my car. You zip up the removable hoodie and slip over your headrest to keep your car seat (mostly) dry. Plus if you’ve ever done a pool deck change, it’s good for that. HA
You can share any way you would like: Instagram, facebook, twitter, forwarding an email, DM your friends, whatever. Here is the internet link.
I will respond to everyone who shares (so if I don’t, make sure to let me know again).
I appreciate every single email back and try to respond to each email. Any feedback good or bad is always helpful. Is there a specific topic you want to see more about? Don’t be a stranger and let me know!
You can email me at FueledbyLOLZ@gmail.com. All feedback is helpful, good or bad.